3.8 miles slow

Ran an easy loop of Grovepark Street, Ruchill Park, Garrioch Road and North Woodside Road. 3.79 miles in 30:15, average pace 7:59/mile, HR 134.

Pace splits (ave. HR): 8:35 (130), 8:01 (129), 7:38 (142), 7:37 (137)
HR zones: 4.9%, 66.9%, 28.2%, 0%, 0%

2.7 miles easy

Ran home from work in 19:30 for 2.67 miles, average pace 7:17/mile, HR 133. GPS trail mangled. Heavy legs, sore lower back after Thursday night's club session.

2.7 miles moderate, 5.6 miles moderate

Ran home from work in 17:23 for 2.67 miles, average pace 6:31/mile, HR 148.

Pace splits (ave. HR): 6:50 (136), 6:23 (155), 6:17 (155)
HR zones: 3.5%, 14.4%, 77.9%, 4.3%, 0%

In the evening I went to train with the club for the first time in months. The scheduled session was a loop of Drymen Road, Stockiemuir Avenue and Milngavie Road at a fairly easy pace on account of the upcoming Great Scottish Run. I was still struggling with GPS problems when the fast pack left so had to chase after them without having got a proper signal. The trace consequently needed a lot of repairing later on before I was able to work out the stats. Wore the adiPure Gazelle to assess their suitability over a longer distance at a reasonable pace, and they seemed to be fine. The pace increased gradually as we went on, and I tried to stay in touch when Alastair finally broke away on Milngavie Road, finishing maybe 50m adrift but reasonably encouraged. 5.55 miles in 37:05, average pace 6:41/mile, HR 158.

Pace splits (ave. HR): 7:07 (147), 7:16 (155), 6:42 (157), 6:29 (159), 6:11 (166), 6:02 (174)
HR zones: 0%, 2.2%, 53.2%, 44.6%, 0%

5.8 miles steady

Ran home from work via Lock 27 and the canal as far as Cowcaddens. 5.81 miles in 39:50, average pace 6:51/mile, HR 150.

Pace splits (ave. HR): 7:27 (131), 6:44 (144), 6:44 (157), 6:37 (158), 6:43 (159), 6:54 (158)
HR zones: 3.1%, 14.1%, 68.0%, 14.8%, 0%

2.7 miles steady, 3.7 miles slow

Ran home from work in 18:07 for 2.67 miles, average pace 6:47/mile, HR 143.

Pace splits (ave. HR): 7:14 (131), 6:39 (149), 6:17 (155)
HR zones: 2.9%, 25.6%, 68.6%, 2.9%, 0%

In the evening I ran an easy loop of Grovepark Street, Garrioch Road and Napiershall Street. GPS trail was mangled and required quite a bit of fixing. 3.72 miles in 31:16, average pace 8:24/mile, HR 126.

Pace splits (ave. HR): 8:43 (122), 8:10 (126), 8:13 (130), 8:33 (126)
HR zones: 3.3%, 96.7%, 0%, 0%, 0%

3.3 miles slow

Wanted to use the public holiday to get some decent miles in but on account of hip problems I ended up only running an easy loop of Shakespeare Street and North Woodside Road, although I still expected to be OK again within a couple of days. 3.28 miles in 25:43, average pace 7:51/mile, HR 133.

Pace splits (ave. HR): 8:22 (128), 7:41 (133), 7:28 (135), 7:57 (141)
HR zones: 4.1%, 84.1%, 11.8%, 0%, 0%

8.8 miles easy

Went out in the afternoon for an old loop of Auchinairn via Woodhill Road. Hip was playing up even before I set out and it didn't get any better. 8.79 miles in 1:03:54, average pace 7:16/mile, HR 141.

Pace splits (ave. HR): 8:04 (125), 7:37 (139), 7:14 (142), 7:24 (142), 7:04 (139), 7:20 (142), 7:08 (145), 6:48 (150), 6:38 (151)
HR zones: 2.0%, 30.1%, 67.9%, 0%, 0%
Weekly total: 41 miles

4.7 miles slow

Ran the usual easy loop of Hyndland Road, Dumbarton Road and Charing Cross with Natasha. 4.65 miles in 39:37, average pace 8:31/mile, HR 123.

Pace splits (ave. HR): 9:00 (114), 8:19 (123), 8:16 (123), 8:34 (129), 8:27 (129)
HR zones: 28.2%, 71.8%, 0%, 0%, 0%

2.7 miles steady

Ran home from work in 18:37 for 2.67 miles, average pace 6:59/mile, HR 146.

Pace splits (ave. HR): 7:16 (138), 6:53 (150), 6:41 (151)
HR zones: 3.7%, 18.3%, 75.5%, 2.6%, 0%

2.7 miles steady, 2.5 miles hard

Ran home from work in 18:39 for 2.67 miles, average pace 7:00/mile, HR 143.

Pace splits (ave. HR): 7:11 (140), 6:57 (143), 6:47 (147)
HR zones: 4.3%, 17.2%, 78.6%, 0%, 0%

In the evening I tried out my adiPure Adapt with a short loop of Queen Margaret Drive and North Woodside Road. Started off cautiously but after Firhill Road I decided they were safe enough (if perhaps half a size too big) and picked up the pace, quite dramatically as it turned out, clocking up my first sub-6 miles in training since April. 2.47 miles in 15:04, average pace 6:05/mile, HR 161.

Pace splits (ave. HR): 6:29 (145), 5:48 (171), 5:52 (176)
HR zones: 3.3%, 13.1%, 15.6%, 66.5%, 1.5%

5.8 miles easy

Ran home from work via Lock 27 and the canal as far as Cowcaddens. Absent-mindedly took a slight wrong turn at St George's Road which accounts for the extra distance. 5.84 miles in 43:36, average pace 7:28/mile, HR 147.

Pace splits (ave. HR): 7:47 (140), 7:12 (146), 7:18 (149), 7:22 (148), 7:22 (148), 7:51 (149)
HR zones: 1.8%, 3.6%, 94.6%, 0%, 0%

2.7 miles moderate, 5.2 miles easy

Ran home from work in 17:41 for 2.67 miles, average pace 6:38/mile, HR 146.

Pace splits (ave. HR): 7:04 (136), 6:28 (151), 6:13 (156)
HR zones: 4.1%, 16.7%, 79.2%, 0%, 0%

Dodged the club training session in the evening and ran the usual loop of Garrioch Road, Kirklee Road and Anniesland Cross. 5.22 miles in 39:29, average pace 7:34/mile, HR 141. Ran a 0.2-mile warm-down afterwards.

Pace splits (ave. HR): 8:00 (132), 7:29 (139), 7:20 (141), 7:22 (144), 7:30 (148), 8:09 (147)
HR zones: 1.3%, 42.4%, 56.4%, 0%, 0%

2.7 miles moderate, 3.6 miles tempo

Ran home from work in 17:47 for 2.67 miles, average pace 6:40/mile, HR 146.

Pace splits (ave. HR): 7:01 (137), 6:32 (151), 6:22 (155)
HR zones: 3.5%, 16.3%, 80.2%, 0%, 0%

In the evening I ran the same loop of Mosshead Road, Drymen Road and West Chapelton Crescent as a couple of weeks ago. Wore my new adiPure Gazelle and took it easy until I reached Drymen Road and suddenly felt like going for it. 3.62 miles in 25:58, average pace 7:10/mile, HR 143.

Pace splits (ave. HR): 8:00 (129), 7:45 (144), 6:26 (147), 6:06 (162)
HR zones: 4.4%, 36.6%, 48.8%, 10.1%, 0%

3.4 miles easy

Ran an easy loop of Shakespeare Street and Napiershall Street. 3.36 miles in 25:09, average pace 7:30/mile, HR 130.

Pace splits (ave. HR): 7:48 (126), 7:27 (130), 7:23 (131), 7:04 (136)
HR zones: 4.2%, 91.8%, 4.0%, 0%, 0%
Weekly total: 34 miles