2.9 miles slow, 4.3 miles steady

Went out in the morning for a loop of Ruchill Park, Shuna Crescent and Maryhill Road, finishing via Grovepark Street. 2.87 miles in 22:44, average pace 7:56/mile, HR 150. HR readings look unlikely, chest strap may have been too loose.

Pace splits (ave. HR): 8:25 (132), 7:47 (166), 7:34 (155)
HR zones: 4.1%, 21.0%, 43.6%, 27.3%, 4.0%

In the afternoon I ran up Maryhill Road to the locks, then onto the canal, back down the footpath beside the Kelvin, down Ford Road, through the Botanic Gardens and home via North Woodside Road. 4.25 miles in 29:23, average pace 6:55/mile, HR 142.

Pace splits (ave. HR): 7:21 (126), 6:43 (150), 6:52 (151), 6:37 (145), 7:03 (143)
HR zones: 3.6%, 27.7%, 64.0%, 4.7%, 0%

2.7 miles hard, 1.1 miles easy, 1 miles steady

Ran the 2.67 miles home from work in 16:35, average pace 6:13/mile, HR 149.

Pace splits (ave. HR): 6:38 (139), 6:11 (153), 5:37 (159)
HR zones: 5.4%, 10.5%, 64.1%, 20.0%, 0%

In the evening I ran across to Safestore and back, realising on the way back that I didn't need to run right round the building.

1.06 miles in 7:55, average pace 7:29/mile, HR 136
Pace splits (ave. HR): 7:31 (135), 6:46 (143)
HR zones: 10.9%, 42.5%, 46.5%, 0%, 0%

1.02 miles in 7:11, average pace 7:03/mile, HR 134
Pace splits (ave. HR): 7:03 (134)
HR zones: 11.4%, 43.9%, 44.8%, 0%, 0%

4.3 miles moderate

Ran home from work via Lock 27 and the canal as far as the fire station. 4.28 miles in 28:07, average pace 6:34/mile, HR 147.

Pace splits (ave. HR): 7:12 (129), 6:29 (147), 6:28 (153), 6:11 (157), 6:18 (159)
HR zones: 4.9%, 19.0%, 72.0%, 4.2%, 0%

2.7 miles hard, 3.6 miles slow

Ran the 2.67 miles home from work in a huge new PB of 15:25, knocking 25 seconds off my previous best. Average pace was 5:47/mile, HR 157.

Pace splits (ave. HR): 6:13 (143), 5:39 (164), 5:15 (171)
HR zones: 5.3%, 6.6%, 29.6%, 58.5%, 0%

In the evening I went out for an easy loop of Shakespeare Street, Addison Road, Kirklee Place and Napiershall Street. 3.64 miles in 30:00, average pace 8:14/mile, HR 139.

Pace splits (ave. HR): 8:42 (128), 8:14 (138), 8:00 (143), 7:53 (150)
HR zones: 2.7%, 64.1%, 25.7%, 7.6%, 0%

3.2 miles hard

Ran home from work via the Kelvin Walkway and Garriochmill Road. 3.19 miles in 20:12, average pace 6:19/mile, HR 148.

Pace splits (ave. HR): 6:39 (132), 6:10 (154), 6:12 (157), 6:07 (155)
HR zones: 3.6%, 17.2%, 70.0%, 9.1%, 0%

2.7 miles hard, 4.6 miles easy

Ran the 2.67 miles home from work in 16:19, average pace 6:07/mile, HR 146.

Pace splits (ave. HR): 6:25 (133), 6:06 (149), 5:41 (162)
HR zones: 4.6%, 26.0%, 48.8%, 20.5%, 0%

In the evening I ran the usual loop of Mosshead Road, Drymen Road and Kilmardinny Avenue from Bearsden Asda. 4.56 miles in 34:52, average pace 7:39/mile, HR 130.

Pace splits (ave. HR): 8:07 (120), 7:52 (136), 7:20 (130), 7:31 (129), 7:15 (135)
HR zones: 9.4%, 78.2%, 12.5%, 0%, 0%

2.9 miles easy, 6.9 miles moderate

Went out in the morning for a loop of Ruchill Park, Shuna Crescent and Maryhill Road, finishing via Grovepark Street. 2.87 miles in 21:08, average pace 7:22/mile, HR 134.

Pace splits (ave. HR): 8:01 (129), 7:09 (133), 6:53 (142)
HR zones: 6.9%, 61.0%, 32.1%, 0%, 0%

In the afternoon I ran a loop of Garscube Estate, Anniesland Cross and North Woodside Road. 6.94 miles in 45:56, average pace 6:37/mile, HR 146.

Pace splits (ave. HR): 7:24 (126), 6:50 (142), 6:19 (149), 6:32 (151), 6:32 (149), 6:29 (155), 6:12 (157)
HR zones: 2.1%, 19.6%, 75.8%, 2.4%, 0%
Weekly total: 48 miles

3.5 miles easy, 5.5 miles moderate

In the morning I ran an easy loop of Raeberry Street, the Botanic Gardens, Ford Road, Cleveden Drive and Napiershall Street. 3.52 miles in 25:51, average pace 7:20/mile, HR 136.

Pace splits (ave. HR): 7:46 (128), 7:27 (139), 6:59 (138), 6:57 (141)
HR zones: 6.5%, 62.0%, 31.5%, 0%, 0%

In the afternoon I ran up Maryhill Road and onto the canal at the fire station, then down Dorchester Avenue and home via Napiershall Street. 5.52 miles in 36:56, average pace 6:42/mile, HR 144.

Pace splits (ave. HR): 7:40 (129), 6:43 (141), 6:34 (144), 6:27 (150), 6:17 (152), 6:15 (157)
HR zones: 1.9%, 22.2%, 75.2%, 0.8%, 0%

2.7 miles hard

Ran the 2.67 miles home from work in 16:26, average pace 6:09/mile, HR 149.

Pace splits (ave. HR): 6:26 (138), 6:09 (154), 5:45 (159)
HR zones: 2.7%, 12.5%, 78.0%, 6.8%, 0%

4.3 miles moderate, 3.2 miles slow

Ran home from work via Lock 27 and the canal as far as the fire station. 4.28 miles in 28:00, average pace 6:32/mile, HR 153. HR readings look on the high side so the chest strap may have been too loose.

Pace splits (ave. HR): 7:00 (137), 6:31 (158), 6:25 (158), 6:18 (160), 6:11 (161)
HR zones: 2.4%, 6.9%, 59.0%, 30.4%, 1.3%

In the evening I ran a loop of Shakespeare Street, Kirklee Place, the Botanic Gardens and Napiershall Street. 3.22 miles in 25:20, average pace 7:52/mile, HR 146. HR readings still dubious.

Pace splits (ave. HR): 8:00 (143), 7:45 (146), 7:45 (149), 8:14 (144)
HR zones: 0.8%, 17.8%, 74.6%, 6.8%, 0%

2.7 miles hard, 3.6 miles slow

Ran the 2.67 miles home from work in 16:36, average pace 6:13/mile, HR 147.

Pace splits (ave. HR): 6:34 (135), 6:14 (152), 5:39 (159)
HR zones: 4.5%, 18.6%, 71.6%, 5.3%, 0%

In the evening I ran a loop of Shakespeare Street, Addison Road, Kirklee Place and Napiershall Street. 3.62 miles in 28:21, average pace 7:50/mile, HR 133.

Pace splits (ave. HR): 8:16 (126), 7:54 (132), 7:34 (137), 7:24 (140)
HR zones: 3.4%, 80.3%, 16.3%, 0%, 0%

2.7 miles hard

Ran the 2.67 miles home from work in 16:53, average pace 6:20/mile, HR 143.

Pace splits (ave. HR): 6:37 (133), 6:18 (146), 5:58 (154)
HR zones: 5.1%, 24.6%, 70.3%, 0%, 0%

2.5 miles easy, 2.7 miles hard, 4.6 miles easy

In the morning I ran an easy loop of Queen Margaret Drive and North Woodside Road. 2.50 miles in 19:16, average pace 7:43/mile, HR 127.

Pace splits (ave. HR): 8:09 (121), 7:27 (129), 7:21 (137)
HR zones: 14.0%, 84.4%, 1.6%, 0%, 0%

Ran the 2.67 miles home from work in 16:38, average pace 6:14/mile, HR 148.

Pace splits (ave. HR): 6:36 (137), 6:10 (154), 5:48 (158)
HR zones: 4.3%, 10.5%, 80.9%, 4.3%, 0%

In the evening I ran the usual loop of Mosshead Road, Drymen Road and Kilmardinny Avenue from Bearsden Asda. 4.56 miles in 33:36, average pace 7:22/mile, HR 149.

Pace splits (ave. HR): 7:39 (143), 7:40 (153), 7:07 (150), 7:10 (150), 7:10 (148)
HR zones: 1.4%, 8.2%, 83.8%, 6.5%, 0%

9.3 miles easy, 3.6 miles easy

Went out before lunch for the same loop of Blairdardie and Canniesburn Road as last Sunday. 9.31 miles in 1:09:01, average pace 7:25/mile, HR 136.

Pace splits (ave. HR): 8:07 (124), 7:21 (133), 7:30 (132), 7:25 (136), 7:33 (139), 7:13 (138), 7:16 (141), 7:12 (139), 7:13 (140), 7:09 (139)
HR zones: 2.6%, 65.7%, 31.7%, 0%, 0%

In the afternoon I ran another loop of Shakespeare Street, Addison Road, Kirklee Place and Napiershall Street. 3.64 miles in 27:53, average pace 7:39/mile, HR 127.

Pace splits (ave. HR): 8:03 (125), 7:28 (129), 7:36 (127), 7:23 (129)
HR zones: 6.6%, 93.4%, 0%, 0%, 0%
Weekly total: 49 miles