4.6 miles slow

Dodged the club's track session as it was too close to the Helensburgh 10K, so instead I went out in the evening with Natasha for our usual Hyndland Road loop. I forgot to restart the Garmin after crossing Crown Road North and didn't notice until Church Street, ending up with a total of 4 miles exactly, although the full distance was 4.63 miles, time 36:53 for a 7:59/mile average.

Pace splits (ave. HR) for 4.00 miles: 8:07 (116), 7:56 (125), 8:06 (125), 7:59 (129)
HR zones: 20.1%, 77.1%, 2.8%, 0%, 0%

3.2 miles moderate

Ran a single lap of the old club 5-mile championship route at a faster pace than usual for a Monday evening. 3.19 miles in 20:55, average pace 6:33/mile, HR 148.

Pace splits (ave. HR): 6:34 (139), 6:28 (152), 6:36 (155), 6:33 (145)
HR zones: 1.9%, 8.6%, 83.1%, 6.4%, 0%

3.6 miles slow

Went out with Natasha before breakfast for a shorter loop in the Englischer Garten, around the lake and back up the road past the Chinesischer Turm. 3.55 miles in 29:24, average pace 8:17/mile.

Pace splits: 8:32, 8:01, 8:19, 8:17
Weekly total: 28 miles

6.7 miles slow

In Munich. Went out with Natasha before breakfast for a run through the Englischer Garten, crossing the bridge over the Isarring for a loop in the Nordteil before following the Isar down to the Luitpoldbrücke, then heading back into the park and over to the western side of the Südteil. 6.65 miles in 56:31, average pace 8:30/mile.

Pace splits: 8:26, 8:15, 8:10, 8:21, 8:54, 8:38, 8:57

7.2 miles tempo

The club training session was a 5K tempo session along the canal from Maryhill Locks towards Drumchapel. Wore the adiZero Tempo. After some discussion with the rest of the fast pack I decided to run it as a flat 5K and treat the long warm-down as exactly that instead of trying to keep the pace up for a longer distance. I led the pack for the first couple of miles and fell behind Joe and Ben in the last mile. We ran into a headwind all the way. Went through 5K in 17:11.

1.14 miles in 8:23, average pace 7:20/mile, HR 135
Pace splits (ave. HR): 7:14 (133), 7:57 (144)
HR zones: 9.9%, 56.7%, 33.4%, 0%, 0%

3.21 miles in 17:54, average pace 5:35/mile, HR 176
Pace splits (ave. HR): 5:34 (167), 5:27 (178), 5:41 (181), 5:47 (182)
HR zones: 0%, 0%, 6.8%, 62.8%, 30.4%

2.88 miles in 20:05, average pace 6:58/mile, HR 153
Pace splits (ave. HR): 6:54 (154), 6:57 (155), 7:05 (151)
HR zones: 0.8%, 3.0%, 78.4%, 17.8%, 0%

3.4 miles slow

Ran the usual West End loop with Natasha. 3.38 miles in 27:23, average pace 8:07/mile, HR 120. Wore the Asics Piranha and experimented with falling-forward running form.

Pace splits (ave. HR): 8:23 (118), 7:58 (120), 7:48 (121), 8:33 (121)
HR zones: 48.5%, 51.5%, 0%, 0%, 0%

Hill reps

The club's hill reps session consisted of 6 loops of Crarae Avenue and Murrayfield Drive in Westerton. 2.64 miles plus 2.45 miles warm-up and warm-down. Wore the Trail Glove which turned out not to help very much. Max HR was 176.

HR zones: 0.7%, 31.6%, 42.8%, 24.8%, 0%

2.5 miles easy

Ran a loop of Manse Road and Canniesburn Toll from Bearsden Asda. 2.5 miles in 18:51, average pace 7:33/mile, HR 131.

Pace splits (ave. HR): 7:52 (127), 7:17 (131), 7:25 (137)
HR zones: 6.5%, 85.2%, 8.2%, 0%, 0%

5.2 miles hard, 4.6 miles easy

Wore the Merrell Trail Glove for a run up Baird's Brae and along the canal to the first barrier after Maryhill Road. It was difficult to run on wet cobbles but I made good time on the rest of the towpath, reaching 5 miles in 29:45 despite a slower first mile. 5.2 miles in 30:52, average pace 5:56/mile, HR 163. Ran a 0.41-mile warm-down around the block afterwards.

Pace splits (ave. HR): 6:50 (137), 5:48 (161), 5:43 (169), 5:42 (174), 5:42 (177), 5:28 (174)
HR zones: 1.5%, 5.7%, 20.7%, 70.7%, 1.5%

In the afternoon I ran an easy loop of Garrioch Road, Winton Drive, Beaconsfield Road and North Woodside Road. 4.58 miles in 35:02, average pace 7:39/mile, HR 135.

Pace splits (ave. HR): 7:52 (128), 7:29 (134), 7:50 (137), 7:28 (137), 7:32 (137)
HR zones: 1.9%, 80.4%, 17.6%, 0%, 0%
Weekly total: 45 miles

5.8 miles slow, 5.9 miles moderate

Went out in the morning with Natasha for a loop of Queen Margaret Drive and North Woodside Road, wearing the Asics Piranha. Continued for a second loop via Shakespeare Street. 5.76 miles in 47:11, average pace 8:11/mile, HR 146. HR measurements probably rubbish.

Pace splits (ave. HR): 8:44 (121), 8:26 (138), 8:32 (149), 7:36 (163), 7:50 (155), 7:55 (153)
HR zones: 12.8%, 22.6%, 36.5%, 25.5%, 2.5%

In the afternoon I ran up Maryhill Road, down Cowal Road and along Dorchester Avenue. Had to stop for traffic at Kirklee Road and suddenly felt terribly ill, possibly due to dehydration, but after I got going again I felt OK, so I continued to Cowcaddens and back up Garscube Road. 5.92 miles in 38:48, average pace 6:33/mile, HR 154.

Pace splits (ave. HR): 7:17 (132), 6:26 (152), 6:23 (157), 6:28 (169), 6:19 (161), 6:26 (164)
HR zones: 2.3%, 11.0%, 46.9%, 39.9%, 0%

5.4 miles slow

Ran a loop of the canal, Dorchester Avenue and North Woodside Road with Natasha. 5.44 miles in 44:21, average pace 8:09/mile, HR 132. Felt a bit beaten up from recent high mileage, and left hip and hamstring were playing up, but I think I can afford a couple of days off.

Pace splits (ave. HR): 8:31 (120), 8:03 (123), 8:01 (137), 8:13 (140), 7:58 (140), 8:04 (127)
HR zones: 7.6%, 70.1%, 19.3%, 3.0%, 0%

5.2 miles slow

Ran the usual Hyndland Road route with Natasha, with a detour onto Queen Margaret Drive and Kelvin Drive. 5.19 miles in 42:05, average pace 8:06/mile, HR 149. HR looked too high and I couldn't say for sure that it was inaccurate as I wasn't feeling 100%.

Pace splits (ave. HR): 8:11 (160), 8:12 (153), 7:55 (146), 8:03 (145), 8:10 (140), 8:03 (136)
HR zones: 0.2%, 20.2%, 67.4%, 11.7%, 0.6%

4.1 miles slow, 5.4 miles steady, 3.2 miles steady

Went out in the morning for a loop of Shakespeare Street, Winton Drive and North Woodside Road. 4.11 miles in 32:24, average pace 7:52/mile, HR 135.

Pace splits (ave. HR): 8:09 (123), 7:30 (138), 7:53 (141), 7:51 (141), 8:48 (132)
HR zones: 5.5%, 60.3%, 28.9%, 5.2%, 0%

In the afternoon I wore the Trail Glove for a run down to Cowcaddens, along the canal as far as Maryhill Locks, and back down Maryhill Road. 5.41 miles in 39:46, average pace 7:21/mile, HR 136.

Pace splits (ave. HR): 7:59 (126), 7:15 (134), 7:09 (144), 7:16 (137), 7:13 (137), 7:07 (140)
HR zones: 3.4%, 69.4%, 26.5%, 0.6%, 0%

In the evening I ran a single lap of the old club 5-mile championship route, starting at Bearsden Asda. Went OK but noticed legs felt slightly numb as I reached the top of Inveroran Drive. 3.2 miles in 24:42, average pace 7:43/mile, HR 133.

Pace splits (ave. HR): 8:07 (125), 7:50 (132), 7:21 (140), 6:57 (144)
HR zones: 12.0%, 66.9%, 20.5%, 0.5%, 0%

4.4 miles slow, 12.4 miles steady

Went out in the morning for an easy loop of Shakespeare Street, Winton Drive, Beaconsfield Road and North Woodside Road. 4.4 miles in 35:12, average pace 8:00/mile, HR 126.

Pace splits (ave. HR): 8:22 (116), 7:48 (122), 8:03 (132), 7:47 (130), 8:06 (132)
HR zones: 21.4%, 75.0%, 3.7%, 0%, 0%

In the afternoon I ran down to Cowcaddens along the canal as far as Farm Bridge, then back the same way. Wore the Merrell Trail Glove. The headwind on the way out was strong enough in places to cause waves on the canal. After turning at the bridge I was able to pick up the pace quite easily and it occurred to me towards the end that it had been comparatively easy for a 12-mile run. 12.39 miles in 1:28:16, average pace 7:07/mile, HR 142. Ran a 0.42-mile warm-down around the long side of the block afterwards, after changing into the Nike Lunarglide 2, which felt like cushions.

Pace splits (ave. HR): 7:55 (130), 7:25 (134), 7:24 (133), 7:35 (137), 7:31 (138), 7:31 (139), 7:02 (143), 6:35 (150), 6:39 (149), 6:42 (151), 6:34 (154), 6:44 (153), 6:42 (157)
HR zones: 0.8%, 45.2%, 52.8%, 1.2%, 0%
Weekly total: 63 miles