Ran a shorter loop from Bearsden Asda, over Mosshead Road, down Drymen Road and back via Kilmardinny Avenue. There was persistent light rain which only went off towards the end. I had loosened up by the time I got to Drymen Road but found myself running into the wind and didn't make up much time, although I was taking it fairly easy anyway. Finished the 4.54 miles in 32:54, average pace 7:15/mile, HR 140. Right shin is slightly dodgy but not a problem at the moment.
Pace splits (ave. HR): 7:40 (130), 7:28 (144), 7:02 (139), 7:03 (142), 6:49 (149)
HR zones: 3.7%, 48.2%, 48.1%, 0%, 0%
Monday, 26 July 2010
Sunday, 25 July 2010
2.5 miles easy, 16.5 miles steady
Went out before breakfast for the shortest of my usual runs, via Queen Margaret Drive, to stretch the legs in advance of a longer run later on. Finished the 2.48 miles in 18:30, average pace 7:28/mile, HR 132.
Pace splits (ave. HR): 7:54 (126), 7:14 (136), 7:04 (139)
HR zones: 5.3%, 79.0%, 15.7%, 0%, 0%
In the afternoon I had just reached the roundabout in North Woodside Road when I changed my mind about which way to run, and headed up Napiershall Street and Maryhill Road and onto the canal, the idea being that on a straight out-and-back I just had to make it to halfway to eliminate the temptation of cutting the run short. I was going to follow the towpath to the 8-mile mark or so but spotted a new bridge a couple of hundred metres further on, just outside Kirkintilloch, so I continued to that before turning round. It was quite warm for most of the run and I hadn't brought any money or anything to drink. On the way back there was a problematic headwind on some of the more exposed sections of countryside but it faded as I approached Glasgow. My average pace was continually improving for the entire run on account of a slow first mile. Completed the 16.45 miles in 1:57:38, average pace 7:09/mile, HR 147. This gave me a 6:58/mile average for the entire week.
Pace splits (ave. HR): 8:02 (131), 7:19 (141), 7:14 (142), 7:15 (143), 7:02 (146), 7:09 (145), 7:00 (147), 7:04 (146), 7:10 (148), 7:10 (148), 6:59 (150), 7:02 (150), 7:02 (153), 7:06 (152), 7:12 (154), 6:52 (154), 6:38 (156)
HR zones: 0.9%, 7.0%, 92.1%, 0%, 0%
Weekly total: 54 miles
Pace splits (ave. HR): 7:54 (126), 7:14 (136), 7:04 (139)
HR zones: 5.3%, 79.0%, 15.7%, 0%, 0%
In the afternoon I had just reached the roundabout in North Woodside Road when I changed my mind about which way to run, and headed up Napiershall Street and Maryhill Road and onto the canal, the idea being that on a straight out-and-back I just had to make it to halfway to eliminate the temptation of cutting the run short. I was going to follow the towpath to the 8-mile mark or so but spotted a new bridge a couple of hundred metres further on, just outside Kirkintilloch, so I continued to that before turning round. It was quite warm for most of the run and I hadn't brought any money or anything to drink. On the way back there was a problematic headwind on some of the more exposed sections of countryside but it faded as I approached Glasgow. My average pace was continually improving for the entire run on account of a slow first mile. Completed the 16.45 miles in 1:57:38, average pace 7:09/mile, HR 147. This gave me a 6:58/mile average for the entire week.
Pace splits (ave. HR): 8:02 (131), 7:19 (141), 7:14 (142), 7:15 (143), 7:02 (146), 7:09 (145), 7:00 (147), 7:04 (146), 7:10 (148), 7:10 (148), 6:59 (150), 7:02 (150), 7:02 (153), 7:06 (152), 7:12 (154), 6:52 (154), 6:38 (156)
HR zones: 0.9%, 7.0%, 92.1%, 0%, 0%
Weekly total: 54 miles
Saturday, 24 July 2010
Parkrun 5K, 6.9 miles slow
I got up early enough to have a go at the Parkrun in Pollok Park for the first time in almost exactly a year. When I arrived I went for a short warm-up and the legs seemed to have recovered OK from Thursday's race. This was also an opportunity to try out the adiZero Tempo in a race situation. There was a huge turnout but in the minutes leading up to the start I didn't see anyone I recognised as being fast, so I stood around trying to maintain the air of somebody who expected to win, as this doesn't happen very often. Then some fast people appeared at the last possible minute, which suited me much better as I was more concerned with posting a decent time.
A group of five of us made a fast start, but after 100m Mark McColl pulled up suddenly, and I didn't see him at the finish so I have no idea what happened. I was in fourth place for the first few hundred metres and when I checked my pace I noticed I was inside 5:20/mile. I eased off very slightly as the other three pulled away. The leader was already well ahead but I thought the other two might have trouble sustaining that kind of pace. Sure enough, after half a mile I was definitely gaining on them and I soon moved into second. The back half of the loop was somewhat more uphill than I remembered, and the steep S-bend was still a nuisance. By this point the leader was already out of sight, but as I approached the second lap there were some stewards shouting into the distance. They told me the runner in front had taken a wrong turn, and I should turn right at the bottom of the hill rather than left. There was also an arrow to that effect, but I might easily have done the same thing, and I'm sure this is also where Yohan went wrong a few weeks back. I looked to the left but there was no sign of the runner from East Kilbride AC who must already have been over the brow of the hill.
This left me unexpectedly in first place. My legs were quite heavy by this point and the Garmin showed my pace was gradually dropping, which makes me wonder whether it's actually helpful in a race at all or potentially demoralising, as it looked like I was going to be well outside 17 minutes. I had a feeling the runner in second wasn't too far behind as I could occasionally hear footsteps. At about 2 miles I started lapping people, and on the back half of the loop they were all over the path and difficult to dodge. The S-bend let me have a quick look back and I seemed to have a comfortable lead, and once I'd recovered from that final climb I still had enough in reserve to take advantage of the downhill stretch to the finish. My time was 17:19, a little slower than I had hoped but still OK after Thursday's race, and the recorded distance was 3.04 miles. I don't suspect for a minute that the course is short, so I think tree coverage must have interfered with GPS reception. I managed to bring it up to 3.10 miles by making a few adjustments to the GPS trace later on.
After the finish I handed over my barcode and position tag for scanning. The scanner had a bit of trouble reading either of them and I wasn't sure it had scanned my position tag at all, as the bleep seemed to have come from the next scanner along. I mentioned this to the recorder but he assured me it was fine, and I went off for a 1-mile warm-down. Inevitably, the results appeared on the web site later on with an unknown runner in first place and me in 11th with a time of 19:12. My e-mail reporting the error was answered promptly and the corrected results should be published at some point tomorrow.
Average pace (for 3.11 miles): 5:34/mile
Pace splits (approximate): 5:30, 5:47, 5:37, 4:29
In the afternoon I ran one of my usual routes, down Garscube Road and along the canal to Dorchester Avenue. Just before I set out it started raining very slightly, so I took the opportunity to try out a pair of tight shorts I bought in Decathlon specifically for the purpose of avoiding chafing in wet conditions. They were on the extreme side but seemed to work, although the rain never really got that heavy. I managed some reasonable splits after the traditional slow first mile, finishing the 6.93 miles in 47:41, average pace 6:53/mile, HR 148.
Pace splits (ave. HR): 7:41 (137), 6:49 (147), 6:46 (149), 6:46 (150), 6:45 (150), 6:44 (154), 6:38 (154)
HR zones: 1.2%, 7.9%, 90.9%, 0%, 0%
A group of five of us made a fast start, but after 100m Mark McColl pulled up suddenly, and I didn't see him at the finish so I have no idea what happened. I was in fourth place for the first few hundred metres and when I checked my pace I noticed I was inside 5:20/mile. I eased off very slightly as the other three pulled away. The leader was already well ahead but I thought the other two might have trouble sustaining that kind of pace. Sure enough, after half a mile I was definitely gaining on them and I soon moved into second. The back half of the loop was somewhat more uphill than I remembered, and the steep S-bend was still a nuisance. By this point the leader was already out of sight, but as I approached the second lap there were some stewards shouting into the distance. They told me the runner in front had taken a wrong turn, and I should turn right at the bottom of the hill rather than left. There was also an arrow to that effect, but I might easily have done the same thing, and I'm sure this is also where Yohan went wrong a few weeks back. I looked to the left but there was no sign of the runner from East Kilbride AC who must already have been over the brow of the hill.
This left me unexpectedly in first place. My legs were quite heavy by this point and the Garmin showed my pace was gradually dropping, which makes me wonder whether it's actually helpful in a race at all or potentially demoralising, as it looked like I was going to be well outside 17 minutes. I had a feeling the runner in second wasn't too far behind as I could occasionally hear footsteps. At about 2 miles I started lapping people, and on the back half of the loop they were all over the path and difficult to dodge. The S-bend let me have a quick look back and I seemed to have a comfortable lead, and once I'd recovered from that final climb I still had enough in reserve to take advantage of the downhill stretch to the finish. My time was 17:19, a little slower than I had hoped but still OK after Thursday's race, and the recorded distance was 3.04 miles. I don't suspect for a minute that the course is short, so I think tree coverage must have interfered with GPS reception. I managed to bring it up to 3.10 miles by making a few adjustments to the GPS trace later on.
After the finish I handed over my barcode and position tag for scanning. The scanner had a bit of trouble reading either of them and I wasn't sure it had scanned my position tag at all, as the bleep seemed to have come from the next scanner along. I mentioned this to the recorder but he assured me it was fine, and I went off for a 1-mile warm-down. Inevitably, the results appeared on the web site later on with an unknown runner in first place and me in 11th with a time of 19:12. My e-mail reporting the error was answered promptly and the corrected results should be published at some point tomorrow.
Average pace (for 3.11 miles): 5:34/mile
Pace splits (approximate): 5:30, 5:47, 5:37, 4:29
In the afternoon I ran one of my usual routes, down Garscube Road and along the canal to Dorchester Avenue. Just before I set out it started raining very slightly, so I took the opportunity to try out a pair of tight shorts I bought in Decathlon specifically for the purpose of avoiding chafing in wet conditions. They were on the extreme side but seemed to work, although the rain never really got that heavy. I managed some reasonable splits after the traditional slow first mile, finishing the 6.93 miles in 47:41, average pace 6:53/mile, HR 148.
Pace splits (ave. HR): 7:41 (137), 6:49 (147), 6:46 (149), 6:46 (150), 6:45 (150), 6:44 (154), 6:38 (154)
HR zones: 1.2%, 7.9%, 90.9%, 0%, 0%
Friday, 23 July 2010
4.4 miles steady
Went out before breakfast to run the same route as on Wednesday morning, this time in my new Vomeros. I pushed it more than usual in the first few hundred metres to try to get out of the habit of running a slow first mile. Cleveden Drive was closed so I took a detour up Cleveden Gardens instead, with its inconvenient steps. Finished the 4.44 miles in 32:05, average pace 7:14/mile, HR 139.
Pace splits (ave. HR): 7:31 (129), 7:20 (137), 7:10 (142), 7:05 (144), 6:49 (149)
HR zones: 2.6%, 45.3%, 52.1%, 0%, 0%
Pace splits (ave. HR): 7:31 (129), 7:20 (137), 7:10 (142), 7:05 (144), 6:49 (149)
HR zones: 2.6%, 45.3%, 52.1%, 0%, 0%
Thursday, 22 July 2010
Club 5 mile race
Milngavie Water Works was the venue for my first race since the National Road Relays at the start of April. A fairly depleted field suggested I stood a good chance of finishing second, but I wasn't sure how big a factor heavy legs or lack of race practice might be, and there were a few participants I didn't recognise. I decided not to risk the new adiZero Tempo and gave the Newton Motus possibly their last outing. I had no particular plan other than to run at a pace I thought I would be able to maintain for the whole distance.
Ben set off fast and I followed at a gradually increasing distance as we pulled away from the rest of the field, and I was soon isolated in second place. As the course was fairly exposed there seemed to be a headwind no matter which direction I facing. My average pace dropped just below 5:40/mile during the second mile, but I lost some speed on the other side of the reservoir where the path was lined with trees, even though it seemed to be slightly downhill at this point. From then on I noticed I was slowing down very slightly, possibly a side-effect of running on my own for so long, and within the last couple of miles I started looking back in case anyone was catching up fast, but there was still a large gap. I resisted the temptation to coast and finished in 28:38 (officially 28:37), 9 seconds up on my time from 2 years ago, although that had been a highly tactical race. The Garmin measured the distance at 4.96 miles, giving me a 5:46/mile average, although a couple of other runners made it very slightly over 5. Went for a half-mile warm-down afterwards.
Pace splits: 5:40, 5:43, 5:46, 5:53, 5:48
Ben set off fast and I followed at a gradually increasing distance as we pulled away from the rest of the field, and I was soon isolated in second place. As the course was fairly exposed there seemed to be a headwind no matter which direction I facing. My average pace dropped just below 5:40/mile during the second mile, but I lost some speed on the other side of the reservoir where the path was lined with trees, even though it seemed to be slightly downhill at this point. From then on I noticed I was slowing down very slightly, possibly a side-effect of running on my own for so long, and within the last couple of miles I started looking back in case anyone was catching up fast, but there was still a large gap. I resisted the temptation to coast and finished in 28:38 (officially 28:37), 9 seconds up on my time from 2 years ago, although that had been a highly tactical race. The Garmin measured the distance at 4.96 miles, giving me a 5:46/mile average, although a couple of other runners made it very slightly over 5. Went for a half-mile warm-down afterwards.
Pace splits: 5:40, 5:43, 5:46, 5:53, 5:48
Wednesday, 21 July 2010
4.3 miles easy
Ran the same route before breakfast as on Monday. This time it was slightly shorter at 4.32 miles. Both GPS routes look OK so I may just have taken more of a racing line. Got back home in 31:54, average pace 7:23/mile, HR 137.
Pace splits (ave. HR): 8:01 (125), 7:20 (136), 7:18 (138), 7:03 (145), 6:55 (148)
HR zones: 3.2%, 55.8%, 41.0%, 0%, 0%
Pace splits (ave. HR): 8:01 (125), 7:20 (136), 7:18 (138), 7:03 (145), 6:55 (148)
HR zones: 3.2%, 55.8%, 41.0%, 0%, 0%
Tuesday, 20 July 2010
4.8 miles moderate
Waited until the evening before going out for a run, giving me about 36 hours off. I ran an old route up Maryhill Road, down Cowal Road, over Cleveden Road and back along Great Western Road. Gave the adiZero Tempo another outing. Had very heavy legs and at points it felt like I had thighs like Roberto Carlos. The Cleveden hill was a real struggle and sweat was pouring off me, but once I got to Great Western Road I started to feel stronger. Finished the 4.77 miles in 31:22, average pace 6:35/mile, HR 152.
Pace splits (ave. HR): 6:58 (138), 6:28 (154), 6:44 (157), 6:18 (158), 6:22 (158)
HR zones: 1.9%, 7.7%, 76.1%, 14.4%, 0%
Pace splits (ave. HR): 6:58 (138), 6:28 (154), 6:44 (157), 6:18 (158), 6:22 (158)
HR zones: 1.9%, 7.7%, 76.1%, 14.4%, 0%
Monday, 19 July 2010
4.4 miles easy
Ran the same route as on Sunday morning, this time measured at 4.35 miles in 31:52, average pace 7:19/mile, HR 135. Decided I could do with a break so didn't go for a run in the evening.
Pace splits (ave. HR): 8:08 (125), 7:15 (134), 7:10 (139), 6:56 (143), 6:47 (144)
HR zones: 3.6%, 52.5%, 43.9%, 0%, 0%
Pace splits (ave. HR): 8:08 (125), 7:15 (134), 7:10 (139), 6:56 (143), 6:47 (144)
HR zones: 3.6%, 52.5%, 43.9%, 0%, 0%
Sunday, 18 July 2010
4.4 miles easy, 12.9 miles steady
Went out in the morning for a slightly longer version of my usual route, heading back up Kirklee Road instead of Queen Margaret Drive. This came out at 4.37 miles, completed in 32:16 for a 7:23/mile average, HR 136.
Pace splits (ave. HR): 7:57 (127), 7:19 (135), 7:20 (138), 7:03 (142), 7:05 (143)
HR zones: 2.2%, 65.2%, 32.6%, 0%, 0%
This left me with a target of around 11 miles to reach 70 for the week, although I was aiming for 13. I felt very fatigued when I set out in the afternoon, again in the Vomeros which are looking increasingly worn out. Headed down North Woodside Road, down Great Western Road towards Cowcaddens and up onto the canal to run a couple of laps of my Dorchester Avenue route. I had expected the fatigue to wear off and noticed I was feeling a bit better every 3 miles or so. As I headed towards Cowcaddens for the second time I decided the laps were somewhat on the long side, so I cut the second one short at Maryhill Locks and ran back down Maryhill Road. By this point I had picked up the pace to try to get my average under 7:15/mile, but it looked fairly doubtful on account of a slow start and I didn't want to push it too much. I realised I'd be a few hundred metres short so ran all the way to the bottom of the hill to make up the difference, but by the time I got home I was still slightly short of 13 miles and couldn't be bothered running round the block to make it up. 12.94 miles in 1:34:30, average pace 7:18/mile, HR 142.
Pace splits (ave. HR): 7:43 (128), 7:43 (142), 7:18 (139), 7:12 (141), 7:25 (140), 7:21 (140), 7:09 (143), 7:20 (141), 7:26 (147), 7:10 (145), 7:03 (147), 7:05 (146), 7:00 (145)
HR zones: 0.8%, 25.9%, 73.4%, 0%, 0%
Weekly total: 72 miles
Pace splits (ave. HR): 7:57 (127), 7:19 (135), 7:20 (138), 7:03 (142), 7:05 (143)
HR zones: 2.2%, 65.2%, 32.6%, 0%, 0%
This left me with a target of around 11 miles to reach 70 for the week, although I was aiming for 13. I felt very fatigued when I set out in the afternoon, again in the Vomeros which are looking increasingly worn out. Headed down North Woodside Road, down Great Western Road towards Cowcaddens and up onto the canal to run a couple of laps of my Dorchester Avenue route. I had expected the fatigue to wear off and noticed I was feeling a bit better every 3 miles or so. As I headed towards Cowcaddens for the second time I decided the laps were somewhat on the long side, so I cut the second one short at Maryhill Locks and ran back down Maryhill Road. By this point I had picked up the pace to try to get my average under 7:15/mile, but it looked fairly doubtful on account of a slow start and I didn't want to push it too much. I realised I'd be a few hundred metres short so ran all the way to the bottom of the hill to make up the difference, but by the time I got home I was still slightly short of 13 miles and couldn't be bothered running round the block to make it up. 12.94 miles in 1:34:30, average pace 7:18/mile, HR 142.
Pace splits (ave. HR): 7:43 (128), 7:43 (142), 7:18 (139), 7:12 (141), 7:25 (140), 7:21 (140), 7:09 (143), 7:20 (141), 7:26 (147), 7:10 (145), 7:03 (147), 7:05 (146), 7:00 (145)
HR zones: 0.8%, 25.9%, 73.4%, 0%, 0%
Weekly total: 72 miles
Saturday, 17 July 2010
4.6 miles steady, 6.9 miles moderate
It looked dry enough when I set out for a few miles in the morning, but within two minutes a heavy shower came on and I got soaked. It didn't last very long and I dried off a bit during the rest of the run, which took me round my usual West End route. I felt OK after a while and for a change ran up and down the terraces beside Great Western Road after Botanic Gardens. Also extended the run right down to Cowcaddens and back up Garscube Road. Finished the 4.56 miles in 32:36, average pace 7:09/mile, HR 139.
Pace splits (ave. HR): 7:28 (131), 7:08 (137), 7:00 (143), 6:55 (142), 7:15 (143)
HR zones: 3.3%, 44.8%, 51.9%, 0%, 0%
In the afternoon I went to Run4It to put my remaining gift vouchers towards a new pair of adiZero Tempo which looked as if they might have enough support. Once again, they didn't have my size in stock, but the Tiso branch did, so I headed there on my way home. They felt slightly snug so I tried removing the insoles, but 200m into the inaugural run I felt like my feet were slipping about just enough to cause a few blisters, so I went back home to replace the insoles. Headed down Garscube Road, onto the canal, along the towpath to Dorchester Avenue and back along Great Western Road. The quads were very sore as usual but I still managed some decent splits after the first mile or so. Got back home in 45:57 for the 6.94 miles, average pace 6:37/mile, HR 152.
Pace splits (ave. HR): 7:21 (139), 6:45 (149), 6:35 (152), 6:37 (153), 6:30 (154), 6:20 (159), 6:12 (160)
HR zones: 0.9%, 6.2%, 80.2%, 12.8%, 0%
Pace splits (ave. HR): 7:28 (131), 7:08 (137), 7:00 (143), 6:55 (142), 7:15 (143)
HR zones: 3.3%, 44.8%, 51.9%, 0%, 0%
In the afternoon I went to Run4It to put my remaining gift vouchers towards a new pair of adiZero Tempo which looked as if they might have enough support. Once again, they didn't have my size in stock, but the Tiso branch did, so I headed there on my way home. They felt slightly snug so I tried removing the insoles, but 200m into the inaugural run I felt like my feet were slipping about just enough to cause a few blisters, so I went back home to replace the insoles. Headed down Garscube Road, onto the canal, along the towpath to Dorchester Avenue and back along Great Western Road. The quads were very sore as usual but I still managed some decent splits after the first mile or so. Got back home in 45:57 for the 6.94 miles, average pace 6:37/mile, HR 152.
Pace splits (ave. HR): 7:21 (139), 6:45 (149), 6:35 (152), 6:37 (153), 6:30 (154), 6:20 (159), 6:12 (160)
HR zones: 0.9%, 6.2%, 80.2%, 12.8%, 0%
Friday, 16 July 2010
4.3 miles easy
Went out for the usual Cleveden Drive / Queen Margaret Drive route in the Vomeros (now dry). The rain came on after about half a mile. The distance came out at 4.26 miles this time which might still be accurate as I couldn't take the racing line up Queen Margaret Drive due to traffic. Got back home in 31:35, average pace 7:25/mile, HR 140. Legs felt OK although left side tightened up a bit afterwards.
Pace splits (ave. HR): 8:10 (129), 7:13 (139), 7:20 (143), 7:06 (148), 6:52 (150)
HR zones: 2.5%, 40.9%, 56.6%, 0%, 0%
Pace splits (ave. HR): 8:10 (129), 7:13 (139), 7:20 (143), 7:06 (148), 6:52 (150)
HR zones: 2.5%, 40.9%, 56.6%, 0%, 0%
Thursday, 15 July 2010
4.2 miles easy, 1.9 miles easy, 2x2.2 miles hard, 1.6 miles recovery
Ran the Cleveden Drive / Queen Margaret Drive route before breakfast, 4.23 miles in 31:51, average pace 7:32/mile, HR 137. Wore the Kalenji Eliofeet as the Vomeros were still soaked. Once again it came out slower than I expected, apparently for more effort than on Tuesday morning. I think the Eliofeet may not be particularly responsive.
Pace splits (ave. HR): 8:10 (126), 7:26 (135), 7:19 (140), 7:19 (145), 7:06 (147)
HR zones: 4.0%, 55.0%, 41.0%, 0%, 0%
The club training session was a 7-mile run with two tempo sections. We ran down to Crow Road via Fifth Avenue and Whittinghame Drive at an easy pace. The two mile loop took us back up Crow Road, up Anniesland Road and along Southbrae Drive. Ben was disappearing ever further into the distance, and as the 2-mile marker seemed to be slightly short I thought I might as well just continue at the same pace as far as Crow Road to see if I could catch up at all before the second lap, but it didn't help. The second lap was slower than the first but still just inside 6:00 per mile. I could feel some left IT band tightness. Ran back to Garscube Estate at a recovery pace afterwards, and then stood around for too long and could hardly muster a jog back to the car. Driving back home, there had evidently been heavy rain in Maryhill at some point.
1.90 miles in 14:12, 7:29/mile, HR 135
Pace splits (ave. HR): 7:29 (134), 7:28 (136)
HR zones: 5.8%, 62.8%, 31.5%, 0%, 0%
2.20 miles in 12:49, 5:49/mile, HR 167
Pace splits (ave. HR): 5:48 (161), 5:51 (172), 5:49 (170)
HR zones: 1.0%, 1.6%, 10.5%, 86.9%, 0%
2.20 miles in 13:03, 5:56/mile, HR 170
Pace splits (ave. HR): 5:59 (167), 5:58 (172), 5:33 (177)
HR zones: 0%, 0%, 5.4%, 94.6%, 0%
1.55 miles in 13:19, 8:37/mile, HR 146
Pace splits (ave. HR): 8:44 (145), 8:23 (146)
HR zones: 0%, 17.3%, 81.1%, 1.6%, 0%
Pace splits (ave. HR): 8:10 (126), 7:26 (135), 7:19 (140), 7:19 (145), 7:06 (147)
HR zones: 4.0%, 55.0%, 41.0%, 0%, 0%
The club training session was a 7-mile run with two tempo sections. We ran down to Crow Road via Fifth Avenue and Whittinghame Drive at an easy pace. The two mile loop took us back up Crow Road, up Anniesland Road and along Southbrae Drive. Ben was disappearing ever further into the distance, and as the 2-mile marker seemed to be slightly short I thought I might as well just continue at the same pace as far as Crow Road to see if I could catch up at all before the second lap, but it didn't help. The second lap was slower than the first but still just inside 6:00 per mile. I could feel some left IT band tightness. Ran back to Garscube Estate at a recovery pace afterwards, and then stood around for too long and could hardly muster a jog back to the car. Driving back home, there had evidently been heavy rain in Maryhill at some point.
1.90 miles in 14:12, 7:29/mile, HR 135
Pace splits (ave. HR): 7:29 (134), 7:28 (136)
HR zones: 5.8%, 62.8%, 31.5%, 0%, 0%
2.20 miles in 12:49, 5:49/mile, HR 167
Pace splits (ave. HR): 5:48 (161), 5:51 (172), 5:49 (170)
HR zones: 1.0%, 1.6%, 10.5%, 86.9%, 0%
2.20 miles in 13:03, 5:56/mile, HR 170
Pace splits (ave. HR): 5:59 (167), 5:58 (172), 5:33 (177)
HR zones: 0%, 0%, 5.4%, 94.6%, 0%
1.55 miles in 13:19, 8:37/mile, HR 146
Pace splits (ave. HR): 8:44 (145), 8:23 (146)
HR zones: 0%, 17.3%, 81.1%, 1.6%, 0%
Wednesday, 14 July 2010
6.9 miles easy
Went out in the evening for a run down Garscube Road, along the canal as far as Dorchester Avenue and back along Great Western Road. It had already been raining for a while when I set out but conditions underfoot were OK, even on the towpath. The rain eased off after a while but then came on even more heavily and was torrential for the last few minutes. Wasn't particularly bothered about pacing. Finished the 6.93 miles in 50:42, average pace 7:19/mile, HR 141.
Pace splits (ave. HR): 8:01 (132), 7:14 (139), 7:07 (141), 7:13 (141), 7:17 (142), 7:10 (146), 7:09 (146)
HR zones: 1.3%, 30.3%, 68.3%, 0%, 0%
Pace splits (ave. HR): 8:01 (132), 7:14 (139), 7:07 (141), 7:13 (141), 7:17 (142), 7:10 (146), 7:09 (146)
HR zones: 1.3%, 30.3%, 68.3%, 0%, 0%
Tuesday, 13 July 2010
4.2 miles easy, 5.9 miles steady
Went out before breakfast for the same route as yesterday, extended via Queen Margaret Drive on the way back. This took it up to 4.24 miles, time 31:03 for a 7:19/mile average, HR 135.
Pace splits (ave. HR): 7:57 (126), 7:15 (133), 7:07 (138), 7:04 (143), 6:56 (145)
HR zones: 2.8%, 64.2%, 33.0%, 0%, 0%
In the evening I dodged the club's paarlauf session and went on my own run down Maryhill Road, around the back of Tesco, down Queen Margaret Drive and back along Great Western Road. Wore the Distance S as the Vomeros are looking somewhat worn. Quads still sore. Finished the 5.89 miles in 41:49, average pace 7:06/mile, HR 139.
Pace splits (ave. HR): 7:36 (132), 7:14 (137), 7:01 (138), 6:50 (143), 7:00 (144), 6:55 (145)
HR zones: 1.4%, 48.5%, 50.0%, 0%, 0%
Pace splits (ave. HR): 7:57 (126), 7:15 (133), 7:07 (138), 7:04 (143), 6:56 (145)
HR zones: 2.8%, 64.2%, 33.0%, 0%, 0%
In the evening I dodged the club's paarlauf session and went on my own run down Maryhill Road, around the back of Tesco, down Queen Margaret Drive and back along Great Western Road. Wore the Distance S as the Vomeros are looking somewhat worn. Quads still sore. Finished the 5.89 miles in 41:49, average pace 7:06/mile, HR 139.
Pace splits (ave. HR): 7:36 (132), 7:14 (137), 7:01 (138), 6:50 (143), 7:00 (144), 6:55 (145)
HR zones: 1.4%, 48.5%, 50.0%, 0%, 0%
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