2.7 miles steady, 3.6 miles easy

Ran the 2.68 miles home from work in 18:17, average pace 6:49/mile, HR 130.

Pace splits (ave. HR): 7:22 (126), 6:36 (144), 6:19 (151)
HR zones: 4.0%, 3.7%, 92.3%, 0%, 0%

In the evening I ran an easy loop of Mosshead Road, Drymen Road and West Chapelton Crescent. While climbing Milngavie Road I felt a sudden twinge in my left hamstring. Thought I could run it off, and it did get better, but only slightly. 3.59 miles in 27:08, average pace 7:33/mile, HR 141.

Pace splits (ave. HR): 8:00 (133), 7:35 (149), 7:03 (142), 7:39 (140)
HR zones: 1.8%, 37.6%, 60.6%, 0%, 0%

3.9 miles slow, 4 miles fartlek

Went out before lunch with Natasha for a loop of Shakespeare Street, Cleveden Drive and Napiershall Street. 3.88 miles in 31:16, average pace 8:03/mile, HR 130.

Pace splits (ave. HR): 8:22 (128), 8:00 (128), 7:54 (134), 7:56 (132)
HR zones: 2.1%, 92.6%, 5.3%, 0%, 0%

In the afternoon I felt OK to try some speedwork and ran a mini-fartlek via Grovepark Street, Garrioch Road and St George's Road. 4.04 miles in 28:21, average pace 7:01/mile, HR 144.

Pace splits (ave. HR): 7:29 (134), 6:48 (144), 7:10 (143), 6:33 (154)
HR zones: 2.9%, 26.6%, 64.9%, 5.5%, 0%
Weekly total: 40 miles

4.6 miles slow, 4.4 miles slow

Ran out to Hampden Park with Natasha, via West Street, Cumberland Street, Aikenhead Road and Somerville Drive while we tried to work out where the ticket office was. 4.62 miles in 40:06, average pace 8:41/mile, HR 133.

Pace splits (ave. HR): 9:00 (121), 7:56 (132), 8:37 (145), 8:37 (134), 9:36 (134)
HR zones: 8.7%, 73.0%, 17.0%, 1.3%, 0%

After collecting our tickets we ran back via Cathcart Road, Prospecthill Road, Victoria Road and West Street. 4.36 miles in 40:41, average pace 9:19/mile, HR 119.

Pace splits (ave. HR): 9:30 (116), 9:14 (117), 9:20 (118), 9:05 (123), 9:43 (123)
HR zones: 67.4%, 32.6%, 0%, 0%, 0%

2.7 miles steady

Ran home from work in 18:45 for 2.67 miles, average pace 7:01/mile, HR 145.

Pace splits (ave. HR): 7:20 (138), 6:58 (150), 6:37 (150)
HR zones: 4.2%, 11.6%, 83.8%, 0.4%, 0%

2.7 miles steady, 2.5 miles slow

Ran home from work in 18:41 for 2.66 miles, average pace 7:02/mile, HR 149.

Pace splits (ave. HR): 7:22 (147), 6:58 (150), 6:37 (152)
HR zones: 2.0%, 2.6%, 94.2%, 1.2%, 0%

In the evening I ran an easy loop of Queen Margaret Drive and North Woodside Road. 2.47 miles in 19:25, average pace 7:52/mile, HR 137.

Pace splits (ave. HR): 8:21 (134), 7:33 (138), 7:34 (140)
HR zones: 3.3%, 67.3%, 29.4%, 0%, 0%

5 miles steady

Ran home from work via Lock 27 and the canal as far as Baird's Brae. 5.02 miles in 35:24, average pace 7:03/mile, HR 143. GPS trail was horribly mangled as I apparently didn't pick up a reliable signal until Lochburn Road, so I don't have accurate stats for the first couple of miles.

Pace splits (ave. HR): 7:20 (133), 7:20 (133), 7:05 (148), 6:49 (155), 6:42 (155)
HR zones: 3.0%, 15.5%, 81.2%, 0.3%, 0%

2.7 miles easy, 5.2 miles easy

Ran home from work in 19:28 for 2.68 miles, average pace 7:17/mile, HR 136.

Pace splits (ave. HR): 7:37 (126), 6:59 (140), 7:12 (147)
HR zones: 4.8%, 48.1%, 47.1%, 0%, 0%

In the evening I dodged the club training session and ran a loop of Garrioch Road, Kirklee Road and Anniesland Cross. 5.2 miles in 38:17, average pace 7:21/mile, HR 143.

Pace splits (ave. HR): 7:48 (131), 7:08 (141), 7:08 (146), 7:18 (148), 7:24 (150), 7:31 (150)
HR zones: 2.1%, 21.9%, 76.0%, 0%, 0%

2.7 miles steady

Ran the 2.68 miles home from work in 19:09, average pace 7:09/mile, HR 140. Endomondo and my phone lost the GPS trace for about a kilometre, which was less than encouraging, but I was able to repair it later.

Pace splits (ave. HR): 7:22 (127), 7:06 (147), 6:54 (149)
HR zones: 3.1%, 24.7%, 72.1%, 0%, 0%

10 miles slow

Ran up Great Western Road as far as the retail park with Natasha, and back home via Napiershall Street. 10.04 miles in 1:27:46, average pace 8:44/mile, HR 126.

Pace splits (ave. HR): 8:59 (121), 8:10 (129), 8:27 (129), 8:41 (127), 9:05 (124), 8:54 (126), 8:35 (127), 8:54 (125), 8:57 (128), 8:39 (126)
HR zones: 7.1%, 92.9%, 0%, 0%, 0%
Weekly total: 40 miles

3.9 miles slow

Ran a loop of Hyndland Road, University Avenue, Bank Street and North Woodside Road with Natasha. 3.88 miles in 32:37, average pace 8:25/mile, HR 126.

Pace splits (ave. HR): 8:38 (124), 8:30 (130), 8:14 (125), 8:17 (124)
HR zones: 12.9%, 87.1%, 0%, 0%, 0%

2.7 miles easy

Ran the 2.68 miles home from work in 19:46, average pace 7:22/mile, HR 135.

Pace splits (ave. HR): 7:39 (130), 7:13 (137), 7:11 (139)
HR zones: 5.6%, 71.3%, 23.1%, 0%, 0%

2.7 miles moderate, 3.7 miles slow

Ran the 2.68 miles home from work in 17:32, average pace an encouraging 6:33/mile, HR 151.

Pace splits (ave. HR): 6:51 (141), 6:28 (157), 6:14 (160)
HR zones: 3.4%, 6.4%, 68.0%, 22.2%, 0%

In the evening I ran an easy loop of Grovepark Street, Garrioch Road and Napiershall Street. 3.71 miles in 31:02, average pace 8:22/mile, HR 132.

Pace splits (ave. HR): 8:41 (127), 8:11 (131), 8:15 (135), 8:19 (137)
HR zones: 3.2%, 88.3%, 8.5%, 0%, 0%

5 miles steady

Ran home from work in pouring rain, via Lock 27 and the canal as far as Baird's Brae. Took a while to get moving. 5.0 miles in 35:53, average pace 7:10/mile, HR 147.

Pace splits (ave. HR): 7:34 (132), 7:07 (145), 7:15 (152), 7:00 (153), 6:55 (154)
HR zones: 2.8%, 15.7%, 81.4%, 0.2%, 0%

2.7 miles steady, 4.7 miles easy

Ran the 2.68 miles home from work in 19:12, average pace 7:09/mile.

Pace splits (ave. HR): 7:25 (135), 6:59 (145), 7:01 (145)
HR zones: 3.5%, 29.2%, 67.4%, 0%, 0%

In the evening I dodged the club training session as usual and ran an easy loop of Cowal Road, Cleveden Road and Anniesland Cross. 4.69 miles in 35:22, average pace 7:33/mile, HR 142.

Pace splits (ave. HR): 7:48 (132), 7:44 (142), 7:12 (140), 7:32 (149), 7:24 (146)
HR zones: 2.0%, 37.3%, 60.7%, 0%, 0%