4.5 miles slow, 3.7 miles easy

Went out in the morning with Natasha for our usual loop of Kelvingrove Park, Yorkhill, Finnieston and St George's Road. 4.45 miles in 38:23, average pace 8:37/mile, HR 121.

Pace splits (ave. HR): 8:36 (118), 8:58 (120), 8:20 (122), 8:45 (123), 8:16 (127)
HR zones: 36.7%, 63.3%, 0%, 0%, 0%

In the afternoon I ran an easy loop of Grovepark Street, Garrioch Road and Napiershall Street. 3.72 miles in 28:10, average pace 7:34/mile, HR 131.

Pace splits (ave. HR): 8:06 (121), 7:35 (131), 7:10 (139), 7:22 (133)
HR zones: 8.3%, 71.5%, 20.2%, 0%, 0%
Weekly total: 30 miles

Parkrun 5K

I felt like I was getting back to race fitness and thought I should try a Parkrun to put a stake in the ground for the upcoming relays. Glasgow was cancelled on account of an event in Pollok Park, so I went for Strathclyde, where I expected numbers to be increased further due to the participation of Ron Hill. I traced out the course beforehand on gmap-pedometer and tried to memorise the kilometre points in case they were unmarked. There was no obvious landmark at 1K but 100m further on was a small bridge, so I made a mental note of that instead.

Conditions were pretty decent after rain earlier in the week so I went for the adiPure Gazelle and lined up on the front row with Charlie Thomson and some other Cambuslang Harriers. We set off at a fast but comfortable pace, and I was 4th or 5th for the first 500m or so. I looked at my watch with the bridge about 200m down the path and noticed it said 2:48, and having clean forgotten that the bridge represented 1.1K rather than 1K, I thought I'd better pick it up a bit, dismissing the 1K marker I passed about 100m later as being incorrectly placed. I moved into the lead soon after the bridge and held this position until shortly after the path deviated from the lochside when Charlie overtook me. When I saw the next kilometre marker exactly where I'd expected the 2K point to be, I realised my mistake with the first marker, and hoped going too fast early on wouldn't damage my chances of a sub-17 finish. I was still on course after 3K and it was a question of staying inside 3:30/K for the remainder. Starting to tire, I was overtaken again before 4K, but held it together enough to finish 3rd in 16:48. This was an average pace of 5:24/mile and over a minute faster than my previous 5K in Wimbledon 4 weeks previously. Jogged about 1.5 miles afterwards to warm down.

2.7 miles easy

Ran home from work in 18:09 for 2.67 miles, average pace 6:48/mile, HR 142.

Pace splits (ave. HR): 7:09 (133), 6:44 (146), 6:25 (151)
HR zones: 3.5%, 27.3%, 69.2%, 0%, 0%

5.8 miles easy

Ran home from work via Lock 27 and the canal as far as Cowcaddens. 5.82 miles in 39:31, average pace 6:48/mile, HR 152.

Pace splits (ave. HR): 7:32 (131), 6:34 (146), 6:39 (156), 6:37 (159), 6:36 (161), 6:47 (164)
HR zones: 2.7%, 14.6%, 54.3%, 28.4%, 0%

2.7 miles moderate, 3.8 miles slow

Ran home from work in 17:27 for 2.67 miles, average pace 6:32/mile, HR 141. GPS trail needed some repairing but mile splits were still mangled.

HR zones: 4.0%, 26.8%, 69.1%, 0%, 0%

In the evening I ran an easy loop of Cowal Road, Dorchester Avenue and Anniesland Cross. Natasha couldn't find the club hill rep session and joined me near Maryhill Station. 3.77 miles in 33:12, average pace 8:48/mile, HR 123.

Pace splits (ave. HR): 8:27 (124), 9:00 (117), 9:03 (122), 8:42 (129)
HR zones: 37.4%, 61.4%, 1.1%, 0%, 0%

2.7 miles moderate

Ran home from work in 17:30 for 2.67 miles, average pace 6:34/mile, HR 143. Hip was dubious so I didn't go back out again in the evening.

Pace splits (ave. HR): 6:59 (132), 6:21 (149), 6:16 (154)
HR zones: 5.2%, 20.3%, 72.0%, 2.5%, 0%

6.5 miles slow

Went out in the morning with Natasha for a longer run along Great Western Road to Anniesland Cross, down Crow Road to Dumbarton Road and back through Kelvingrove Park, although the path under Eldon Street was closed so we had to take a detour up Park Road. 6.47 miles in 55:18, average pace 8:33/mile, HR 120.

Pace splits (ave. HR): 8:07 (125), 8:34 (120), 8:20 (122), 8:29 (118), 8:43 (117), 8:50 (118), 9:04 (117)
HR zones: 53.5%, 45.8%, 0.7%, 0%, 0%
Weekly total: 43 miles

4.7 miles slow

Went out in the morning with Natasha for our usual loop of Hyndland Road and Charing Cross. 4.65 miles in 39:05, average pace 8:24/mile, HR 129.

Pace splits (ave. HR): 8:37 (119), 8:11 (132), 8:24 (129), 8:30 (132), 8:16 (135)
HR zones: 10.1%, 88.3%, 1.7%, 0%, 0%

2.7 miles steady

Ran home from work in 18:03 for 2.67 miles, average pace 6:46/mile, HR 142.

Pace splits (ave. HR): 7:15 (131), 6:41 (147), 6:09 (152)
HR zones: 4.7%, 30.8%, 64.5%, 0%, 0%

2.7 miles steady, 7.1 miles tempo

Ran home from work in 18:09 for 2.68 miles, average pace 6:47/mile, HR 142.

Pace splits (ave. HR): 7:05 (134), 6:46 (144), 6:20 (152)
HR zones: 3.7%, 27.1%, 65.9%, 3.3%, 0%

Went along to the club training session again and was just arriving when I saw the fast pack head off towards the Kelvin Walkway. After wrestling with GPS problems for about a minute I gave up and set off in pursuit, finally catching up about a quarter of a mile after Kelvindale Road. We left the walkway at Kelvin Drive, where the tempo section was probably supposed to begin, and headed down Byres Road. The route took us along Highburgh Road and down Clarence Drive, and by the time we reached Crow Road the pack had fragmented. I was getting on fine in the adiPure Gazelle and managed to stay on the pace. We turned onto Woodend Drive, then Chamberlain Road, and finished the tempo section at Anniesland Cross, taking it a bit easier on our way back to Garscube Estate. 7.08 miles in 47:04, average pace 6:39/mile, HR 162. I did just about manage to repair the GPS trail from the small amount of data that was recorded.

Pace splits (ave. HR): 6:48 (145), 6:56 (166), 6:28 (156), 6:38 (157), 6:18 (167), 6:14 (176), 6:53 (165)
HR zones: 0.7%, 1.9%, 44.6%, 52.7%, 0%

5.8 miles steady

Ran home from work via Lock 27 and the canal as far as Cowcaddens. 5.82 miles in 40:14, average pace 6:55/mile, HR 146.

Pace splits (ave. HR): 7:35 (137), 6:43 (142), 6:46 (149), 6:49 (150), 6:39 (151), 6:56 (151)
HR zones: 1.9%, 14.7%, 83.5%, 0%, 0%

2.7 miles hard, 5.6 miles easy

Ran home from work in 16:52 for 2.67 miles, average pace 6:20/mile, HR 150.

Pace splits (ave. HR): 6:52 (136), 6:02 (156), 5:58 (166)
HR zones: 4.6%, 16.1%, 36.1%, 43.2%, 0%

In the evening I dodged the club session and ran an easy loop of Queen Margaret Drive and Anniesland Cross. 5.61 miles in 42:42, average pace 7:37/mile, HR 142. Jogged 0.5 miles round the car park afterwards to warm down.

Pace splits (ave. HR): 7:54 (137), 7:24 (143), 7:34 (141), 7:32 (142), 7:52 (146), 7:17 (144)
HR zones: 1.4%, 27.2%, 71.5%, 0%, 0%

2.7 miles steady, 2.5 miles slow

Had a very sore lower back when I woke up but I recovered just about well enough during the day that I was able to run home from work. Forgot HR strap. 2.67 miles in 19:04, average pace 7:09/mile.

Pace splits: 7:41, 6:56, 6:39

In the evening I ran an easy loop of Manse Road and Canniesburn Toll from Bearsden Asda. 2.48 miles in 20:15, average pace 8:10/mile, HR 127.

Pace splits (ave. HR): 8:40 (123), 7:47 (128), 7:55 (135)
HR zones: 11.8%, 86.8%, 1.4%, 0%, 0%

2.7 miles slow, 6.9 miles steady

Went out in the morning for an easy loop of Grovepark Street, Queen Margaret Drive and Napiershall Street. Felt a bit better so wore the Skechers Resistance Runners. 2.71 miles in 21:25, average pace 7:55/mile, HR 137.

Pace splits (ave. HR): 8:17 (132), 7:38 (140), 7:47 (142)
HR zones: 3.7%, 55.3%, 41.1%, 0%, 0%

In the afternoon I ran the usual loop of Garscube Estate and North Woodside Road. 6.94 miles in 49:10, average pace 7:05/mile, HR 145.

Pace splits (ave. HR): 7:42 (129), 7:03 (142), 6:48 (145), 7:06 (150), 6:57 (149), 6:51 (152), 7:09 (150)
HR zones: 2.1%, 17.3%, 80.5%, 0%, 0%
Weekly total: 40 miles