2.7 miles hard, 3.4 miles easy

Ran the 2.67 miles home from work in 16:53, average pace 6:19/mile, HR 148.

Pace splits (ave. HR): 6:32 (138), 6:24 (152), 5:49 (158)
HR zones: 3.3%, 12.9%, 78.7%, 5.1%, 0%

In the evening I ran the usual loop of Shakespeare Street and Napiershall Street. 3.36 miles in 25:17, average pace 7:31/mile, HR 136.

Pace splits (ave. HR): 8:00 (132), 7:27 (133), 7:10 (142), 7:22 (145)
HR zones: 4.7%, 53.5%, 41.7%, 0%, 0%

2.7 miles hard

Ran the 2.67 miles home from work in 17:05, average pace 6:25/mile, HR 145.

Pace splits (ave. HR): 6:45 (134), 6:24 (150), 5:57 (158)
HR zones: 4.4%, 21.8%, 69.0%, 4.9%, 0%

2.7 miles hard, 4.6 miles easy

Ran the 2.67 miles home from work in 17.05, average pace 6:24/mile, HR 147.

Pace splits (ave. HR): 6:46 (135), 6:23 (153), 5:52 (161)
HR zones: 4.3%, 19.5%, 63.2%, 13.0%, 0%

In the evening I ran the same loop of Mosshead Road, Drymen Road and Kilmardinny Avenue as last week. 4.56 miles in 34:06, average pace 7:29/mile, HR 142.

Pace splits (ave. HR): 8:01 (129), 7:48 (144), 7:12 (145), 7:04 (147), 7:14 (149)
HR zones: 3.9%, 25.7%, 70.4%, 0%, 0%

3.4 miles easy, 8.7 miles steady

Went out in the morning for the usual loop of Shakespeare Street and Napiershall Street. 3.36 miles in 25:08, average pace 7:28/mile, HR 132.

Pace splits (ave. HR): 8:00 (127), 7:20 (134), 7:11 (133), 7:09 (137)
HR zones: 5.5%, 87.9%, 6.6%, 0%, 0%

In the afternoon I ran the same loop of Great Western Road, Lincoln Avenue, Danes Drive and North Woodside Road as last Sunday. 8.74 miles in 1:03:02, average pace 7:14/mile, HR 140. Still nowhere near beating the hour but I picked it up towards the end to try to get my average mile pace inside 7:15.

Pace splits (ave. HR): 7:35 (124), 7:13 (135), 7:14 (139), 7:24 (142), 7:03 (143), 7:19 (141), 7:29 (144), 7:03 (144), 6:35 (148)
HR zones: 3.7%, 35.3%, 61.0%, 0%, 0%
Weekly total: 47 miles

3 miles slow, 4.6 miles easy

Went out in the morning for the same loop of Ruchill Park, Shuna Crescent and Maryhill Road as last Sunday, except starting via Grovepark Street. 3.04 miles in 23:59, average pace 7:53/mile, HR 139.

Pace splits (ave. HR): 8:30 (132), 7:39 (143), 7:30 (144)
HR zones: 5.0%, 40.1%, 53.8%, 1.1%, 0%

In the afternoon I ran a loop of Shakespeare Street, Balcarres Avenue, Cleveden Road and Napiershall Street. 4.63 miles in 33:22, average pace 7:12/mile, HR 137.

Pace splits (ave. HR): 7:42 (128), 7:01 (135), 7:32 (140), 6:56 (139), 6:36 (144)
HR zones: 1.9%, 63.7%, 34.4%, 0%, 0%

2.7 miles hard

Ran the 2.67 miles home from work in 16:39, average pace 6:14/mile, HR 151.

Pace splits (ave. HR): 6:35 (140), 6:10 (157), 5:50 (161)
HR zones: 3.5%, 7.1%, 64.8%, 24.6%, 0%

4.3 miles moderate

Ran home from work via Lock 27 and the canal as far as the fire station. 4.28 miles in 28:49, average pace 6:44/mile, HR 147.

Pace splits (ave. HR): 7:05 (134), 6:40 (147), 6:48 (152), 6:30 (155), 6:26 (157)
HR zones: 2.8%, 13.7%, 82.9%, 0.5%, 0%

2.7 miles hard, 4.7 miles slow

Ran the 2.67 miles home from work in a new PB of 15:51, breaking 16 minutes for the first time. Realised it was on the cards after the first mile and hated every second thereafter. Average pace 5:57/mile, HR 158.

Pace splits (ave. HR): 6:16 (141), 5:55 (167), 5:31 (174)
HR zones: 4.2%, 8.9%, 22.0%, 64.9%, 0%

In the evening I ran an old loop of Hyndland Road, Hyndland Street, Charing Cross and St George's Road as I had some documents to drop off in Partick. 4.65 miles in 37:17, average pace 8:01/mile, HR 139.

Pace splits (ave. HR): 8:09 (134), 8:05 (140), 7:57 (134), 7:58 (145), 7:57 (145)
HR zones: 2.5%, 39.2%, 58.3%, 0%, 0%

3.3 miles steady, 2.5 miles slow

Ran home from work via the Kelvin Walkway and Garriochmill Road. 3.25 miles in 22:11, average pace 6:50/mile, HR 145.

Pace splits (ave. HR): 7:13 (129), 6:44 (149), 6:28 (156), 7:07 (148)
HR zones: 4.4%, 21.6%, 70.2%, 3.7%, 0%

In the evening I ran an easy loop of Queen Margaret Drive and North Woodside Road in the Skechers Resistance Runners. 2.50 miles in 19:36, average pace 7:50/mile, HR 133.

Pace splits (ave. HR): 8:17 (127), 7:33 (136), 7:33 (140)
HR zones: 3.7%, 85.3%, 11.1%, 0%, 0%

2.7 miles moderate, 4.6 miles easy

Ran the 2.67 miles home from work in 17:57, average pace 6:44/mile, HR 142.

Pace splits (ave. HR): 7:04 (129), 6:46 (147), 6:10 (155)
HR zones: 5.3%, 30.0%, 61.8%, 2.9%, 0%

In the evening I ran an easy loop of Mosshead Road, Drymen Road and Kilmardinny Avenue, starting and finishing at Bearsden Asda, as usual wearing the Skechers Resistance Runners. 4.56 miles in 34:57, average pace 7:40/mile, HR 135.

Pace splits (ave. HR): 8:05 (128), 7:58 (139), 7:26 (135), 7:21 (139), 7:21 (141)
HR zones: 7.8%, 59.2%, 32.9%, 0%, 0%

2.9 miles slow, 8.7 miles easy

At midday I ran up Firhill Road, through Ruchill Park, round Shuna Crescent and back home down Maryhill Road and Grovepark Street. Wore the Skechers Resistance Runners. 2.87 miles in 22:18, average pace 7:46/mile, HR 127.

Pace splits (ave. HR): 8:29 (124), 7:23 (126), 7:23 (130)
HR zones: 12.1%, 83.0%, 4.9%, 0%, 0%

Went back out later in the afternoon for a loop of Great Western Road, Lincoln Avenue, Danes Drive and Clarence Drive, which I used to be able to run comfortably inside an hour, although I didn't think there was much chance of that this time. Finished the 8.74 miles in 1:04:02, average pace 7:20/mile, HR 141.

Pace splits (ave. HR): 7:41 (125), 7:22 (133), 7:24 (135), 7:18 (140), 7:13 (143), 7:32 (146), 7:16 (149), 7:04 (151), 7:01 (149)
HR zones: 3.4%, 33.3%, 63.2%, 0%, 0%
Weekly total: 43 miles

Parkrun 5K, 2.4 miles slow, 4 miles slow

Drove out to Strathclyde Park again for another go at the Parkrun, expecting to knock a decent chunk off the time I posted in June. Wore the Skechers GOrun. I set out aiming to stay on 3:20 per kilometre for as long as I could, and held it at least until the 1K mark before I started to struggle, although not as badly as last time around. I was hopeful for a while of beating 17:30 but it started to drift away from me in the second half. Lost a place in the final mile or so and finished 5th in 17:42, an improvement of over 30 seconds in 4 weeks, average pace 5:41/mile.

Pace splits: 5:33, 5:41, 5:48, 5:20

Afterwards I ran a warm-down loop of 2.37 miles with a couple of the other runners, down a path beside the M74, over the Clyde along Hamilton Road, round the edge of the loch and back to the car park.

At midday I ran an easy loop of Garrioch Road, Cleveden Drive and North Woodside Road. 4.0 miles in 32:38, average pace 8:10/mile. Forgot to wear the chest strap.

Pace splits: 8:40, 8:07, 8:04, 7:48

2.7 miles steady

Ran the 2.67 miles home from work in 18:12, average pace 6:49/mile, HR 143, taking it a bit easier in advance of another attempt at a Parkrun.

Pace splits (ave. HR): 7:17 (133), 6:47 (147), 6:12 (154)
HR zones: 4.7%, 21.0%, 74.4%, 0%, 0%

4.3 miles steady

Ran home from work via Lock 27 and the canal as far as the fire station. 4.28 miles in 29:16, average pace 6:50/mile, HR 148.

Pace splits (ave. HR): 7:27 (131), 6:38 (148), 6:46 (154), 6:33 (157), 6:33 (159)
HR zones: 3.7%, 14.3%, 78.4%, 3.6%, 0%

2.7 miles hard, 3.1 miles slow

Ran the 2.67 miles home from work in 16:33, average pace 6:12/mile, HR 151.

Pace splits (ave. HR): 6:34 (136), 6:08 (158), 5:46 (167)
HR zones: 4.2%, 13.4%, 42.0%, 40.4%, 0%

In the evening I ran a slow loop of Queen Margaret Drive and St George's Road wearing the Skechers Resistance Runners. 3.06 miles in 24:08, average pace 7:54/mile, HR 139.

Pace splits (ave. HR): 8:12 (134), 7:49 (138), 7:40 (143), 7:55 (146)
HR zones: 2.4%, 50.8%, 46.8%, 0%, 0%

2.7 miles hard

Ran the 2.67 miles home from work in 16:48, average pace 6:18/mile, HR 150.

Pace splits (ave. HR): 6:32 (137), 6:12 (156), 5:55 (161)
HR zones: 4.3%, 13.4%, 60.6%, 21.7%, 0%

2.7 miles hard, 3.8 miles easy

Ran the 2.67 miles home from work in 16:55, average pace 6:20/mile, HR 150.

Pace splits (ave. HR): 6:54 (140), 6:13 (154), 5:40 (163)
HR zones: 3.3%, 9.8%, 61.8%, 25.1%, 0%

In the evening I ran an easy loop of Mosshead Road, Drymen Road and Manse Road, starting and finishing at Bearsden Asda. 3.80 miles 29:28, average pace 7:45/mile, HR 138.

Pace splits (ave. HR): 8:19 (128), 7:58 (143), 7:19 (141), 7:20 (142)
HR zones: 4.1%, 44.9%, 51.0%, 0%, 0%

7.6 miles steady

Went out in the morning for a loop of Canniesburn Toll, Anniesland Cross and North Woodside Road. 7.58 miles in 51:47, average pace 6:50/mile, HR 149.

Pace splits (ave. HR): 7:03 (135), 6:45 (149), 6:40 (144), 7:02 (150), 6:45 (152), 6:54 (153), 6:37 (156), 6:50 (154)
HR zones: 1.4%, 9.4%, 89.1%, 0%, 0%
Weekly total: 37 miles

3.4 miles easy, 4.5 miles

Went out in the morning for the usual loop of Shakespeare Street and Napiershall Street. 3.36 miles in 26:02, average pace 7:44/mile, HR 134.

Pace splits (ave. HR): 8:05 (128), 7:36 (135), 7:31 (137), 7:47 (140)
HR zones: 4.0%, 74.6%, 21.4%, 0%, 0%

In the afternoon I ran an easy loop of the canal and the Kelvin Walkway, joining the towpath at the fire station and the walkway at the aqueduct, heading home via Garriochmill Road and North Woodside Road. 4.54 miles in 33:00, average pace 7:16/mile, HR 135.

Pace splits (ave. HR): 7:59 (123), 7:07 (135), 7:19 (135), 6:57 (142), 6:46 (143)
HR zones: 7.9%, 59.7%, 32.4%, 0%, 0%

2.7 miles hard

Ran home from work in 17:06 for 2.67 miles, average pace 6:25/mile, HR 145.

Pace splits (ave. HR): 6:50 (132), 6:20 (151), 5:55 (159)
HR zones: 5.3%, 23.2%, 65.7%, 5.8%, 0%

4.3 miles moderate

Ran home from work via Lock 27 and the canal as far as the fire station. 4.28 miles in 28:25, average pace 6:38/mile, HR 149.

Pace splits (ave. HR): 7:24 (129), 6:30 (148), 6:32 (156), 6:18 (160), 6:00 (164)
HR zones: 4.9%, 14.7%, 59.4%, 21.0%, 0%

2.7 miles hard, 3.4 miles slow

Ran home from work in 16:36 for 2.67 miles, average pace 6:13/mile, HR 153.

Pace splits (ave. HR): 6:33 (138), 6:08 (160), 5:50 (166)
HR zones: 3.9%, 11.0%, 38.3%, 46.8%, 0%

In the evening I ran an easy loop of Shakespeare Street and Napiershall Street. 3.36 miles in 26:11, average pace 7:47/mile, HR 137.

Pace splits (ave. HR): 8:24 (129), 7:41 (139), 7:21 (142), 7:33 (146)
HR zones: 3.4%, 53.1%, 43.5%, 0%, 0%

2.7 miles hard

Ran home from work in 16:48 for 2.67 miles, average pace 6:18/mile, HR 151.

Pace splits (ave. HR): 6:42 (138), 6:17 (158), 5:43 (165)
HR zones: 4.0%, 12.1%, 42.8%, 41.2%, 0%

2.7 miles moderate, 3.2 miles easy

Ran home from work in 17:55 for 2.67 miles, average pace 6:42/mile, HR 145.

Pace splits (ave. HR): 7:09 (133), 6:41 (150), 6:03 (156)
HR zones: 5.2%, 21.0%, 73.8%, 0%, 0%

In the evening I ran the usual loop of Kilmardinny Avenue, Manse Road and Canniesburn Toll, wearing the Skechers Resistance Runners. 3.23 miles in 25:01, average pace 7:44/mile, HR 141.

Pace splits (ave. HR): 8:25 (132), 7:38 (143), 7:17 (145), 7:12 (155)
HR zones: 5.5%, 25.5%, 69.0%, 0%, 0%

6.9 miles steady

Went out at lunchtime for a loop of Garscube Estate, Anniesland Cross and North Woodside Road. Picked it up towards the end to try to achieve a 6:45/mile average. 6.94 miles in 46:58, average pace 6:46/mile, HR 150.

Pace splits (ave. HR): 7:36 (128), 6:49 (144), 6:31 (149), 6:49 (153), 6:33 (156), 6:35 (162), 6:27 (163)
HR zones: 2.4%, 16.2%, 55.7%, 25.6%, 0%
Weekly total: 36 miles

4.2 miles steady, 3.4 miles easy

Went out in the morning for a loop of Shakespeare Street, Winton Drive and Napiershall Street. 4.20 miles in 30:07, average pace 7:10/mile, HR 138.

Pace splits (ave. HR): 7:42 (127), 6:57 (136), 7:09 (143), 6:51 (145), 7:11 (150)
HR zones: 2.9%, 50.6%, 46.5%, 0%, 0%

In the afternoon I ran an easy loop of Shakespeare Street and Napiershall Street. 3.36 miles in 25:03, average pace 7:27/mile, HR 140.

Pace splits (ave. HR): 8:07 (128), 7:34 (147), 6:56 (145), 6:44 (148)
HR zones: 5.0%, 23.5%, 71.5%, 0%, 0%

2.7 miles hard

Ran home from work in 16:27 for 2.67 miles, average pace 6:09/mile, HR 154.

Pace splits (ave. HR): 6:27 (139), 6:10 (161), 5:40 (168)
HR zones: 2.9%, 10.8%, 40.1%, 46.1%, 0%

4.3 miles moderate

Ran home from work via Lock 27 and the canal as far as the fire station. 4.28 miles in 28:24, average pace 6:38/mile, HR 155.

Pace splits (ave. HR): 7:31 (139), 6:38 (153), 6:16 (162), 6:13 (165), 6:16 (166)
HR zones: 3.4%, 6.9%, 41.7%, 48.0%, 0%

2.7 miles moderate

Ran home from work in 17:19 for 2.67 miles, average pace 6:29/mile, HR 147.

Pace splits (ave. HR): 6:49 (135), 6:29 (153), 6:00 (159)
HR zones: 5.6%, 14.5%, 74.9%, 5.0%, 0%

2.7 miles hard, 3.4 miles easy

Ran home from work in 16:48 for 2.67 miles, average pace 6:18/mile, HR 152.

Pace splits (ave. HR): 6:35 (138), 6:15 (157), 5:56 (167)
HR zones: 4.0%, 12.2%, 47.0%, 36.8%, 0%

In the evening I ran an easy loop of Shakespeare Street and Napiershall Street. 3.36 miles in 25:06, average pace 7:28/mile, HR 141.

Pace splits (ave. HR): 8:00 (133), 7:26 (142), 7:04 (147), 7:07 (148)
HR zones: 1.9%, 34.2%, 63.9%, 0%, 0%

2.7 miles hard, 3.2 miles easy

Ran home from work in 17:01 for 2.67 miles, average pace 6:22/mile, HR 151.

Pace splits (ave. HR): 6:44 (138), 6:18 (156), 5:56  (164)
HR zones: 4.1%, 15.1%, 49.5%, 31.3%, 0%

In the evening I ran the usual loop of Kilmardinny Avenue, Manse Road and Canniesburn Toll wearing the Skechers Resistance Runners. 3.21 miles in 24:11, average pace 7:32/mile, HR 144.

Pace splits (ave. HR): 2.8%, 22.3%, 74.8%, 0%, 0%