3.9 miles easy, 5.3 miles easy

Went out before breakfast for the usual Cleveden Drive route, 3.85 miles in 28:29 for a 7:24/mile average, HR 132.

Pace splits (ave. HR): 7:56 (125), 7:08 (133), 7:18 (135), 7:12 (136)
HR zones: 4.0%, 89.1%, 6.9%, 0%, 0%

In the evening I ran the Clober Road and Craigton Road route from Bearsden Asda, returning via South Mains Road as I didn't have enough time for the longer route. Quads were sore and it was a bit of a struggle which only gradually got easier. Finished the 5.33 miles in 39:29, average pace 7:25/mile, HR 138.

Pace splits (ave. HR): 7:54 (127), 7:20 (142), 7:25 (143), 7:09 (136), 7:15 (140), 7:25 (142)
HR zones: 2.7%, 49.8%, 47.5%, 0%, 0%

3.9 miles steady, 11.2 miles moderate

Wanted to get to 70 miles for the week, and at the same time go for a longer than usual run in the afternoon, so I ran my usual Cleveden Drive route in the morning. 3.89 miles in 27:37, average pace 7:06/mile, HR 141.

Pace splits (ave. HR): 7:34 (134), 6:51 (142), 7:00 (145), 6:57 (143)
HR zones: 2.1%, 29.2%, 68.7%, 0%, 0%

In the afternoon I braved the canal in windy (but dry) conditions, running as far as Cawder Bridge and back. I would have used the Distance S but they were still wet from Saturday so I ran in the Vomeros instead. Kept a pretty consistent pace after the second mile although there was more of a headwind on the way back. I had a secondary goal of bringing my overall average for the week below 7:00/mile. Finished the 11.16 miles in 1:15:49, average pace 6:48/mile, HR 153. Average mile pace for the week was 6:58.

Pace splits (ave. HR): 7:40 (138), 6:57 (146), 6:47 (150), 6:44 (152), 6:40 (153), 6:39 (155), 6:45 (156), 6:44 (158), 6:44 (158), 6:42 (159), 6:27 (158), 6:18 (160)
HR zones: 0.6%, 4.8%, 89.0%, 5.6%, 0%
Weekly total: 71 miles

3.6 miles steady, 5.4 miles moderate

Went out before breakfast for a run up Firhill Road, through Ruchill Park and along Ruchill Street to Maryhill Road where I continued with the usual route down Shakespeare Street and Kirklee Road. Distance was 3.59 miles, time 25:22, average pace 7:04/mile. HR peaked at 215 due to a loose chest strap so the readings were useless.

Pace splits (ave. HR): 7:52 (141), 6:51 (149), 6:36 (155), 6:51 (168)

In the afternoon, with a tightened chest strap, I went out in the rain for the same route as Wednesday evening, wearing the Distance S. This time the distance came out at 5.42 miles. Time was exactly the same as on Wednesday at 36:01 for a 6:39/mile average, HR 148.

Pace splits (ave. HR): 7:26 (134), 6:40 (147), 6:31 (146), 6:30 (153), 6:14 (156), 6:23 (159)
HR zones: 1.8%, 10.0%, 83.9%, 4.3%, 0%

3.9 miles easy, 3.9 miles easy

Ran the same route as Wednesday morning, finishing the 3.85 miles in 29:26, average pace 7:39/mile, HR 132.

Pace splits (ave. HR): 8:18 (122), 7:27 (135), 7:25 (137), 7:25 (137)
HR zones: 8.4%, 74.6%, 17.0%, 0%, 0%

In the evening I ran down Garscube Road and up the newly-opened stretch of cyclepath onto the canal, which cut out the steps. Came back off the canal at Shakespeare Street and ran home down Maryhill Road as usual. 3.90 miles in 28:50, average pace 7:24/mile, HR 132. Quads fairly sore.

Pace splits (ave. HR): 8:02 (128), 7:16 (134), 7:19 (132), 6:57 (133)
HR zones: 3.6%, 89.2%, 7.1%, 0%, 0%

2.9 miles easy, 4.4 miles hard, 2.3 miles easy, 3 miles easy

The club training session was a 6-mile tempo run, so in the interests of getting a few more miles in, I ran up to training for the first time since February, wearing the Newton Motus. The route took us back down Maryhill Road and across the footbridge onto the canal, where there was a tempo section all the way to Bard Avenue. There was a small fast pack of 4, and a few hundred metres along the canal I started to fall behind. I was comfortably adrift by Lock 27 but soon started to make up some ground and moved out of last place after about a mile and a half. John suddenly slowed down at Westerton Station, leaving me second behind Ben who was disappearing ever further into the distance. My legs were getting heavier as I passed Blairdardie but once I had crossed under Great Western Road there wasn't much further to go and I coasted to the finish. My time for the tempo section of 3.18 miles was 18:15 for a 5:44/mile average, better than my last race (National Relays) albeit on a much flatter course. We stopped at Bard Avenue for the packs to regroup and then ran back to Garscube Estate via Archerhill Road and Fulton Street. After standing around for a while I ran back down the road with Ben.

2.91 miles in 21:09, 7:17/mile, HR 142
Pace splits (ave. HR): 7:32 (137), 7:12 (145), 7:05 (146)
HR zones: 2.1%, 18.4%, 79.5%, 0%, 0%

4.38 miles in 27:00, 6:10/mile, HR 163
Pace splits (ave. HR): 7:15 (145), 6:12 (160), 5:41 (171), 5:41 (176), 5:43 (178)
HR zones: 0.8%, 3.3%, 33.6%, 62.2%, 0%

2.33 miles in 17:28, 7:29/mile, HR 153
Pace splits (ave. HR): 7:30 (152), 7:29 (155), 7:25 (152)
HR zones: 0%, 4.9%, 84.4%, 10.8%, 0%

2.96 miles in 22:09, 7:30/mile, HR 147
Pace splits (ave. HR): 7:51 (141), 7:21 (149), 7:17 (150)
HR zones: 1.4%, 5.2%, 93.5%, 0%, 0%

3.9 miles easy, 5.5 miles moderate

Ran the same route as yesterday morning, this time in the Vomeros instead of the Eliofeet in case the lack of support was becoming a problem. Finished the 3.86 miles in 28:13, average pace 7:18/mile, HR 135.

Pace splits (ave. HR): 7:49 (126), 7:08 (136), 7:11 (140), 7:03 (141)
HR zones: 3.5%, 69.3%, 27.2%, 0%, 0%

In the early evening I ran up Maryhill Road, along the canal as far as Dorchester Avenue and back down Great Western Road where I was feeling quite strong. Distance was 5.46 miles, time 36:01 for a 6:35/mile average, HR 151.

Pace splits (ave. HR): 7:10 (139), 6:39 (151), 6:28 (152), 6:35 (154), 6:10 (158), 6:26 (158)
HR zones: 2.2%, 6.2%, 83.3%, 8.3%, 0%

3.9 miles easy, 3.9 miles tempo

I got up a bit earlier to run my usual West End route extended via Cleveden Drive, as usual in the Kalenji Eliofeet. Finished the 3.85 miles in 28:34, average pace 7:26/mile, HR 134. A few left hip problems afterwards.

Pace splits (ave. HR): 8:03 (123), 7:27 (132), 7:05 (143), 7:05 (143)
HR zones: 4.7%, 57.5%, 37.8%, 0%, 0%

The hip was a lot better by the early evening so I wore the Vomeros for a run down Garscube Road and along the canal to Shakespeare Street. Didn't really intend to push it after the previous evening's efforts but it turned into one of those runs where I make a few unsuccessful attempts to ease off. Finished the 3.88 miles in 25:28, average pace 6:33/mile, HR 147. Worked on the hip later on.

Pace splits (ave. HR): 7:15 (136), 6:27 (149), 6:19 (152), 6:10 (153)
HR zones: 2.4%, 13.7%, 84.0%, 0%, 0%

3.4 miles easy, 6.6 miles moderate

Ran my usual West End route before breakfast, 3.35 miles in 25:27 for a 7:35/mile average, HR 129.

Pace splits (ave. HR): 8:09 (123), 7:34 (129), 7:11 (134), 7:14 (136)
HR zones: 5.8%, 90.2%, 3.9%, 0%, 0%

In the evening I revisited a longer route from Bearsden Asda, via Craigton Road, Baljaffray Roundabout and Kilmardinny Avenue. Wore the Distance S. Finished the 6.61 miles in 44:25, average pace 6:43/mile, HR 147.

Pace splits (ave. HR): 7:26 (128), 6:59 (144), 6:47 (150), 6:42 (152), 6:19 (150), 6:21 (154), 6:19 (158)
HR zones: 2.8%, 13.2%, 77.4%, 6.5%, 0%

5.1 miles slow, 7.1 miles steady

Went out with Natasha before breakfast for the reverse of the route I ran yesterday morning, except cutting up Nansen Street to avoid a construction site. Finished the 5.12 miles in 43:21, average pace 8:28/mile, HR 123.

Pace splits (ave. HR): 8:34 (121), 8:17 (126), 8:27 (124), 8:36 (122), 8:25 (123), 8:48 (124)
HR zones: 16.7%, 83.3%, 0%, 0%, 0%

In the afternoon, needing just 6 miles to reach 60 for the week, I ran up Maryhill Road and joined the canal at the fire station. Just after the 3-mile mark I thought I would follow a path around Possil Loch. I wasn't exactly sure where it was going but I could soon see Balmore Road in the distance. Shortly after I reached 3.5 miles the path was blocked by a fallen tree, so that seemed like a good opportunity to turn round and head back home. I was slowed down in places on the way back by a strong headwind. The distance came out at 7.08 miles, time 48:58 for a 6:55/mile average, HR 146.

Pace splits (ave. HR): 7:34 (133), 6:47 (148), 6:40 (145), 6:45 (149), 6:54 (149), 6:58 (151), 6:48 (146)
HR zones: 1.6%, 8.1%, 89.4%, 0.9%, 0%
Weekly total: 61 miles

5.2 miles slow, 4.9 miles moderate

Went out with Natasha before breakfast. We ran to the Botanic Gardens to meet Tanya, then up Great Western Road and Dorchester Avenue, and onto the canal. Quads fairly sore. I headed back down Maryhill Road at the locks. Picked it up a bit at that point but couldn't really get moving. Distance was 5.17 miles in 46:23 for an 8:58/mile average.

In the afternoon I headed along Great Western Road, down Hyndland Road and Benalder Street, along the cyclepath beside the Clydeside Expressway, over the footbridge near the SECC and along the riverfront to the office to collect the car. Wore the Newton Distance S for a change. Managed some decent splits after Hyndland Street although the footbridge cost me a few seconds. Finished the 4.93 miles in 32:22, average pace 6:34/mile, HR 151.

Pace splits (ave. HR): 7:19 (138), 6:41 (148), 6:16 (152), 6:28 (159), 6:04 (162)
HR zones: 3.2%, 4.1%, 71.2%, 21.5%, 0%

3.3 miles easy, 3.9 miles steady

Ran my usual West End route before breakfast, 3.34 miles in 25:20 for a 7:35/mile average, HR 137.

Pace splits (ave. HR): 8:08 (129), 7:29 (140), 7:14 (139), 7:23 (141)
HR zones: 5.1%, 50.7%, 43.9%, 0.2%, 0%

In the late afternoon I ran another of my usual routes, down Garscube Road and along the canal as far as Shakespeare Street. Distance was 3.85 miles, time 26:32 for a 6:54/mile average, HR 144.

Pace splits (ave. HR): 7:35 (133), 6:42 (147), 6:39 (149), 6:35 (150)
HR zones: 2.9%, 15.8%, 81.3%, 0%, 0%

7.4 miles hard

The club training session was 7 miles around Jordanhill, Hyndland and Wyndford. Due to limited turnout the packs were combined. Although it was billed as a steady run, I wore my Newton Motus in case I had to try to keep up. We headed out the top gate and down to Anniesland Cross, picking up the pace gradually. The pack began to split up on Anniesland Road and along Southbrae Drive until John Bell and I broke away. We eased off a bit on Southbrae when I noticed the previous mile had been just inside 6 minutes, but the next mile down Crow Road turned out the same. The hills of Clarence Drive and Cleveden Road slowed us down a bit, and I started to fall off the pace towards the end of Kelvindale Road and up Maryhill Road. John allowed me to catch up after Dawsholm Road and we coasted in for the remainder. Distance was actually 7.36 miles, time 46:52 for a 6:22/mile average, HR 161.

Pace splits (ave. HR): 7:32 (134), 6:28 (149), 5:59 (164), 5:58 (169), 6:20 (171), 6:10 (170), 6:18 (173), 5:52 (173)
HR zones: 0.9%, 10.2%, 21.3%, 67.6%, 0%

3.3 miles easy, 4.6 miles slow

Went out before breakfast for one of my usual West End routes via Shakespeare Street and Napiershall Street. Distance was 3.32 miles, time 25:20 for a 7:38/mile average, HR 137.

Pace splits (ave. HR): 8:16 (126), 7:32 (145), 7:10 (140), 7:24 (141)
HR zones: 4.7%, 50.5%, 42.2%, 2.5%, 0%

In the evening Natasha and I ran our loop of Hyndland Road, Dumbarton Road and Sauchiehall Street. It came out at 4.64 miles, time 37:57 for an 8:11/mile average, HR 125.

Pace splits (ave. HR): 8:31 (120), 8:11 (128), 7:59 (125), 8:20 (127), 7:46 (130)
HR zones: 12.9%, 87.1%, 0%, 0%, 0%

2.5 miles easy, 6 miles tempo

Ran the Queen Margaret Drive route before breakfast in 19:09 for a 7:41/mile average for the 2.49 miles, HR 131. The Kalenji Eliofeet seem to be fine for this type of thing.

Pace splits (ave. HR): 8:09 (125), 7:24 (133), 7:21 (139)
HR zones: 5.0%, 86.2%, 8.9%, 0%, 0%

The club training session in the evening was a fartlek so I thought I would give it a go. Turnout was fairly poor. I didn't arrive in time to hear the route but became suspicious as we headed along the new path towards Dawsholm Road. When it was confirmed that we were supposed to run along the Kelvin Walkway, which to my mind has too uneven a surface and too many pedestrians, dogs and cyclists for a fartlek session, I bailed out and ran up Dawsholm Road to Maryhill Road. I picked up the pace a bit with little prospect of ending up with a decent average after a slow first half-mile. My alternative route took me down Garrioch Road, up Shakespeare Street, back down Queen Margaret Drive, along Great Western Road to Anniesland Cross and back into Garscube Estate through the top gate. I finished at the pavilion with a total of 5.98 miles, time 39:05 for a decent 6:32/mile average, HR 154. Some of the mile splits were my fastest wearing the Vomeros.

Pace splits (ave. HR): 8:00 (132), 6:23 (151), 6:06 (156), 6:14 (161), 6:18 (164), 6:10 (167)
HR zones: 2.1%, 11.6%, 46.0%, 42.0%, 0%