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)
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
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
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!
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
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
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
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
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)