2.5 miles easy, 2.5 miles moderate

Ran to work in 17:17, average pace 7:02/mile, and back home in 16:20, average pace 6:38/mile.

2.5 miles steady, 2.5 miles hard

Ran to work in 17:45, average pace 7:13/mile, and back home in a new PB of 15:28, average pace 6:17/mile.

2x2.5 miles steady, 2.5 miles slow

Ran to work in 17:50, average pace 7:15/mile, and back home in 17:00, average pace 6:55/mile. With heavy legs from Sunday's long run and also wanting to start tapering slightly, I ran the shorter loop of Manse Road and Canniesburn Toll from Bearsden Asda, wearing the Skechers Resistance Runners. 2.49 miles in 19:42, average pace 7:56/mile. HR readings mangled again.

Pace splits: 8:22, 7:37, 7:41

3.5 miles slow, 15.3 miles steady

Went out in the morning with Natasha for a loop of Garrioch Road and Napiershall Street. Wore the Skechers Resistance Runners. 3.54 miles in 30:13, average pace 8:32/mile. HR readings somewhat mangled.

Pace splits: 8:47, 8:25, 8:22, 8:35

In the afternoon I dug the Newton Distancia out of the cupboard for a long run, heading across the bridge over the Expressway, straight down West Street, down Nithsdale Drive and Darnley Road, along Moss-Side Road and down Kilmarnock Road to Eastwood Toll, along Rouken Glen Road to Spiersbridge Roundabout, back through Thornliebank and up Pollokshaws Road to Shawlands Cross, then home by the reverse of the outbound route. 15.25 miles in 1:46:04, average pace 6:57/mile, HR 142. Some early HR readings look dubious. Ran the 0.42 miles round the block to warm down afterwards.

Pace splits (ave. HR): 7:29 (125), 6:56 (143), 7:02 (147), 6:59 (140), 7:05 (139), 6:58 (146), 7:02 (144), 6:44 (142), 6:52 (140), 6:48 (141), 6:54 (143), 6:44 (143), 6:42 (144), 6:59 (147), 7:05 (148), 6:50 (150)
HR zones: 1.0%, 29.8%, 69.0%, 0.3%, 0%
Weekly total: 65 miles

4.4 miles slow

In the morning I ran with Natasha down North Street, over the footbridge over the Expressway and as far as Clyde Place before heading back on my own over the King George V Bridge and back over the footbridge. 4.44 miles in 36:53, average pace 8:19/mile, HR 128.

Pace splits (ave. HR): 8:28 (122), 8:26 (123), 8:29 (127), 8:07 (137), 7:46 (140)
HR zones: 11.0%, 81.2%, 7.9%, 0%, 0%

2.5 miles steady, 2.5 miles moderate

Ran to work in 17:49, average pace 7:15/mile, and back home in 16:02, average pace 6:31/mile.

2.5 miles steady, 2.5 miles moderate, 6.6 miles tempo

Ran to work in 17:49, average pace 7:15/mile, and back home in 16:36, average pace 6:45/mile. Wore the Brooks Green Silence. The club training session was a 6.6-mile loop of the West End with a tempo section from the top of Queen Margaret Drive, along Great Western Road and Hyndland Road, down Clarence Drive and along Crow Road to Anniesland Cross. I felt in reasonable shape to have a proper go at it and managed to break away from the pack as we approached Clarence Drive. I was second to arrive at Anniesland Cross behind Ben.

2.00 miles in 14:44, average pace 7:21/mile, HR 139
Pace splits (ave. HR): 7:46 (128), 6:56 (150)
HR zones: 7.9%, 37.7%, 51.0%, 3.4%, 0%

3.26 miles in 18:26, average pace 5:39/mile, HR 177
Pace splits (ave. HR): 5:45 (168), 5:35 (178), 5:39 (184), 5:38 (182)
HR zones: 0%, 0%, 3.8%, 59.4%, 36.8%

Warm-down was 1.36 miles.

2x2.5 miles steady, 3.4 miles easy

Ran to work in 17:47, average pace 7:14/mile, and back home in 16:52, average pace 6:51/mile. Wore the Lunarglide Shield due to wet conditions. In the evening I ran an easy loop of Shakespeare Street and North Woodside Road. Wore the Skechers Resistance Runners and managed some OK splits. 3.35 miles in 24:27, average pace 7:18/mile, HR 141.

Pace splits (ave. HR): 7:40 (134), 7:11 (141), 7:06 (148), 7:09 (144)
HR zones: 2.1%, 34.5%, 62.6%, 0.7%, 0%

2.5 miles easy, 2.5 miles hard, medium reps

Ran to work in 17:46, average pace 7:13/mile, and back home in a new PB of 15:41, average pace 6:23/mile. The club session was 400m reps on the other side of Maryhill Road, starting at the roundabout and following the road round to the car park. Wore the Brooks Green Silence. After a 0.15-mile warm-up I ran 1:19, 1:18, 1:19, 1:18, 1:17, 1:17, 1:16, 1:18, 1:16, 1:13. Most of the reps came out as 0.26 miles. Max HR was recorded as 188, but that seems unlikely and 174 looks more accurate. Warm-down was 0.49 miles, total mileage for the evening 3.2.

2.5 miles steady, 2.5 miles moderate, 3.5 miles easy

Ran to work in 17:25, average pace 7:05/mile, and back home in 16:26, average pace 6:41/mile. In the evening I didn't feel too great and wasn't going to run at all, but I checked my pulse in the car at Bearsden Asda and it was 56, so I ran a loop of Mosshead Road, Drymen Road and West Chapelton Avenue. Felt much better once I got going, wore the Skechers Resistance Runners. 3.47 miles in 26:11, average pace 7:33/mile, HR 136.

Pace splits (ave. HR): 7:54 (126), 7:51 (137), 7:01 (143), 7:15 (142)
HR zones: 3.7%, 63.6%, 32.7%, 0%, 0%

5.5 miles slow, 10 miles moderate

Went out in the morning with Natasha, heading up Maryhill Road and onto the canal at the fire station, then along Dorchester Avenue, back down Great Western Road and home via Napiershall Street. Wore the Skechers Resistance Runners. 5.49 miles in 45:01, average pace 8:12/mile, HR 125.

Pace splits (ave. HR): 8:37 (123), 8:12 (122), 8:08 (123), 8:14 (126), 7:49 (126), 8:07 (128)
HR zones: 9.8%, 90.2%, 0%, 0%, 0%

In the afternoon I ran up Baird's Brae and followed the canal to Farm Bridge, heading back the same way but joining Maryhill Road at the fire station. Wore the Merrell Trail Glove and concentrated on bringing my average mile pace below 6:45 after the initial climb gave me a relatively slow first mile. 10.03 miles in 1:07:23, average pace 6:43/mile, HR 144.

Pace splits (ave. HR): 7:16 (131), 6:43 (141), 6:42 (142), 6:44 (142), 6:37 (144), 6:34 (150), 6:36 (150), 6:39 (148), 6:43 (150), 6:35 (147)
HR zones: 1.3%, 14.1%, 84.7%, 0%, 0%
Weekly total: 68 miles

5.2 miles hard

Went out on the afternoon for a fast loop of Dorchester Avenue, Great Western Road and North Woodside Road. 5.15 miles in 32:16, average pace 6:16/mile, HR 158.

Pace splits (ave. HR): 6:45 (143), 6:15 (164), 6:28 (158), 6:07 (160), 5:50 (163), 5:35 (169)
HR zones: 1.0%, 5.6%, 47.9%, 45.4%, 0%

2.5 miles easy, 2.5 miles steady, 3.1 miles slow

Ran to work in 17:55, average pace 7:17/mile, and back home in 16:56, average pace 6:53/mile. In the evening I ran a loop of Shakespeare Street, Kelvin Drive and Maryhill Road, wearing the Skechers Resistance Runners. 3.06 miles in 24:21, average pace 7:57/mile, HR 127.

Pace splits (ave. HR): 8:11 (122), 8:02 (125), 7:40 (134)
HR zones: 9.6%, 89.5%, 1.0%, 0%, 0%

2.5 miles easy, 2.5 miles steady, 2x2 miles hard

Ran to work in 18:12, average pace 7:24/mile, and back home in 16:46, average pace 6:49/mile. As my lower back pain was steadily going away I took part in the club's tempo session, 2 reps of 2 miles around Anniesland Road and Southbrae Drive. The start had been moved back slightly from last time so it did actually come out at 2 miles. I felt like I was understriding a little due to back and hip problems but put in a decent effort, finishing behind Ben and Alistair on the first rep, and possibly losing a second or two right at the end when I got stuck behind one of the other packs on Crow Road. 2.00 miles in 11:23, average pace 5:41/mile, HR 169.

Pace splits (ave. HR): 5:40 (167), 5:43 (171)
HR zones: 0.7%, 0.6%, 0.6%, 98.1%, 0%

On the second rep I had warmed up a bit and set off faster, slowing down along Southbrae Drive as I ran into a slight headwind, and finishing behind Ben. 2.01 miles in 11:20, average pace 5:39/mile, HR 173. Times were somewhat down on the last time we had this particular session, in July.

Pace splits (ave. HR): 5:33 (171), 5:44 (176)
HR zones: 0%, 0.1%, 3.5%, 96.3%, 0%

Warm-up was 1.46 miles, walk/jog recovery between reps 0.31 miles, warm-down 1.77 miles, total distance 7.55 miles.