Running Log: Wednesday, July 29 2009

Kelvingrove Loop

6.2 miles in 42:25, average pace 6:50/mile
Splits: 7.16, 6.51, 6.45, 6.41, 6.39, 6.58
Average Heart Rate: 144 bpm

Running Log: Tuesday, July 28 2009

Garscube Estate, Dawsholm loops, Canal-Great Western loop (w/ Gavin), Kelvin loop:

18 miles in 2:04:20, average pace 6:54/mile
Splits: 6.32, 6.57, 7.04, 6.52, 6.50, 7.06, 7.13, 6.42, 6.32, 6.48, 6.51, 6.59, 6.49, 6.55, 7.00, 6.54, 6.57, 7.17
Average Heart Rate: 150 bpm

Running Log: Monday, July 27 2009

Kelvin Loop

5 miles in 37:00, average pace 7:25/mile
Splits: 7.39, 7.00, 6.38, 8.30, 7.00
Average Heart Rate: 137 bpm

Running Log: Sunday, July 26 2009

Garscube Estate-Kelvin Loop

7 miles in 47:30, average pace 6.47/mile
Splits: 7.20, 6.30, 6.57, 6.59, 6.40, 6.40, 6.20
Average Heart Rate: 143 bpm

Week Total: 43.5 miles
Month Total: 156.2 miles
Year Total: 1346.6 miles

Running Log: Saturday, July 25 2009

Round Arran Relay

Garscube Team:
South 1 - Athole, South 2 - Euan, South 3 - John, North 1 - Joe, North 2 - Me, North 3 - Alex
Everyone finished 2nd place on their leg of the relay, and Garscube was 2nd place team overall.

1.5 mile warm-up
10.5 miles race in 1:01:15, average pace 5:50/mile
Splits: 5.20, 5.30, 5.30, 5.35, 5.38, 5.38, 5. 40, 6.33, 6.55, 6.49, 5.00/pace
(note: 2.5 miles of strenuous ascent from 7.5 to 10.0, before a downhill finish)

Total: 12 miles

Running Log: Friday, July 24 2009

Kelvin Loop:

4.0 miles in 28:00, average pace 7:00/mile
Splits: 7.14, 6.45, 6.48, 7.14
Average Heart Rate: 139 bpm

Running Log: Thursday, July 23 2009

Garscube Club 5 mile Race:

3 miles warm-up
5 miles (5.02 by my watch, but who's counting!) in 27:00, average pace 5:23/mile *
Splits: 5.14, 5.27, 5.24, 5.26, 5.22
Average Heart Rate: 176 bpm
Total: 8 miles (plus 16 miles on the bike in transit)

*8 seconds faster than last year's race; quite controlled; good indication of fitness despite more missed training and fewer miles this summer

Running Log: Wednesday, July 21 2009

Garscube estate-Kelvingrove loop: 8.2 miles in 55:00, average pace 6:42/mile

Splits: 6.58, 6.47, 6.41, 6.52, 6.26, 6.41, 6.42, 7.00
Average Heart Rate: 150 bpm

Running Log: Monday, July 20 2009

Kelvin Loop: easy, recovery run on gutted quadriceps

4.3 miles in 29:30, average pace 7:00/mile
Splits: 7.09, 6.58, 6.52, 7.03
Average Heart Rate: 142 bpm

Running Log: Sunday, July 19 2009

Fell-Running in the Ochils (east of Stirling), with Mark, Andrea, Euan, John, Marco, and Thomas.

A side view of the initial climb out of the village of Alva, which is also the hill used in the Alva highland games fell run. Almost 400 meters of ascent in 1.25 kilometers!


Total: 10 miles (or thereabouts) in 2 hours (or thereabouts).

Hard running. The hardest I have ever done by far. Scotland's fell running is not to be taken lightly. Where else would this be considered runnable terrain? Indeed, is scrambling on all fours on the way up and flailing out of control on the way down considered running? The object is the same - moving quickly and efficiently over the surface of land without external mechanical aid - so I am all about it!

Week Total: 40.3 miles
Month Total: 112.7 miles
Year Total: 1303.1 miles

Running Log: Saturday, July 18 2009

Garscube Grass Reps (Barefoot Run: post-run the grounds-keeper told me they just put a bunch of chemicals on the grass!)

3 miles (6.48, 6.43, 7.03)
10 x diagonals (smaller pitch: 115 meter sprint, 50 meter jog = 1 mile at 5.53)
4 miles (6.56, 6.36, 6.15, 5.46)

Total: 8 miles in 52:00, average pace 6:30/mile

Running Log: Thursday, July 16 2009

Garscube club training: pack run around the West End with John and Alex

8.5 miles in 53:00, average pace 6.14/mile
Splits: 6.55, 6.40, 6.00, 6.15, 6.21, 5.47, 5.48, 6.45, 5.40/pace
Average Heart Rate: 162 bpm

Running Log: Wednesday, July 15 2009

Lunchtime Training Group

1.25 mile warm-up, average pace 7.00/mile
5.2 mile tempo run in 29:10, average pace 5.36/mile*
1.35 mile warm-down, average pace 7.30/mile

Total: 7.8 miles in 48:30, average pace 6.16/mile
Average Heart Rate: 161 bpm (173 bpm on tempo)

*Accidentally ran a short-cut, taking .23 miles off the course. Course record is 30:50, I believe. 5.36/pace over the full distance comes to 30:27, so the record is within my reach - just have to run the full course next time!

Running Log: Tuesday, July 14 2009

Garscube Grass Reps (Barefoot Run)

2 mile warm-up (6.16, 6.06)
.78 miles at 4.59/pace (.22 miles jog)
.78 miles at 4.55/pace (.22 miles jog)
.78 miles at 4.57/pace (.22 miles jog)
1 mile cool-down (6.15)

Total: 6 miles in 35:00, average pace 5:50/mile
Average Heart Rate: 158 bpm

Running Log: Sunday, July 12 2009

Kelvin river trail to Milngavie, return on Milngavie road: 13.1 miles in 1:32:30, average pace 7:03/mile.
Splits: 6.59, 6.36, 6.57, 7.23, 8.08, 8.30, 7.06 (miles 4-8 really overgrown), 6.50, 6.36, 6.24, 6.39, 6.46, 7.02
Average Heart Rate: 151 bpm

Week Total: 44.4 miles
Month Total: 72.4 miles
Year Total: 1262.8 miles

Running Log: Saturday, July 11 2009

Canal to Great Western loop: 8 miles in 48:50, average pace 6:06/mile
Splits: 6.49, 6.15, 6.14, 6.02, 6.00, 5.53, 5.50, 5.48
Average Heart Rate: 159 bpm

Running Log: Friday, July 10 2009

3 mile warm-up on Kelvin loop, Fergus Hill Circuits (up Oban Drive, down Fergus Drive) x 5, 1 mile cool-down

Total: 6.5 miles in 42:50, average pace 6:35/mile
Splits: 6.52, 6.22, 6.45, 6.26, 6.36, 6.23, 6.51/pace
Average Heart Rate: 149 bpm

Running Log: Thursday July 9 2009

Garscube training with Mark, John, and Stephen: 8.7 miles in 55:20, average pace 6:20/mile

Splits (2.5 miles to Garscube: 6.55, 6.30, 6.13/pace; 6.2 mile loop: 7.15, 6.28, 6.13, 6.02, 5.49, 5.59, 5.09/pace)
Average Heart Rate: 157 bpm

Running Log: Wednesday, July 8 2009

Garscube Estate-Kelvingrove loop: 8.1 miles in 54:00, average pace 6:40/mile
Splits: 6.58, 6.39, 6.46, 6.46, 6.32, 6.29, 6.26, 6.56

Running Log: Sunday, July 5 2009

Canal to Stables and back: 13 miles in 1:25:45, average pace 6:37/mile
Splits: 7.04, 6.49, 6.46, 6.52, 6.46, 6.38, 6.39, 6.31, 6.28, 6.26, 6.26, 6.24, 6.18

Week Total: 34.7 miles
June Total: 123.8 miles
Year Total: 1218.4 miles

Running Log: Saturday, July 4 2009

Grass Reps: another installment of Barefoot Saturdays

2 mile warm-up (splits: 6.22, 6.07) and form drills
15 x diagonal sprints (approx. 140 meters) with 65 meter jog interval (splits: 5.38, 5.40)
1 mile cool-down (6.45)

Total: 5.0 miles in 30:30, average pace 6.06/mile

Running Log: Thursday, July 2 2009

Garscube club session: 5.9 miles in 38:00, average pace 6:31/mile (w/ Joe, Stephen, John, Euan).

Splits: 7.30, 6.49, 6.34, 6.44, 5.54, 5.23

Running Log: Wednesday, July 1 2009

Kelvin Loop: 4.1 miles in 27:00, average pace 6.33/mile

Splits: 6.59, 7.02, 6.23, 5.57

Running Log: Tuesday, June 30 2009

Fergus Hill Reps:

3 mile warm-up on Kelvin loop (6.52, 6.38, 7.08)
Hills x 8 (7.32, 7.46, 7.33) - warm day, sluggish body, approximately :30/mile slower than last week
1 mile cool-down (7.06)

Total: 6.7 miles in 48:00, average pace of 7.10/mile

Running Log: Sunday June 28 2009

Garscube estate loop: 6.5 miles in 43:00, average pace of 6:38/mile

Splits: 7.00, 6.39, 6.42, 6.51, 6.16, 6.36, 6.18/pace

Week Total: 34.8
Month Total: 117.1
Year Total: 1,183.7