Running Log: Saturday, October 31 2009

Maryhill Rd -> Garrioch Mill -> River Kelvin-> Fergus Hill Circuits x 7

6 miles in 38:00, average pace 6:20/mile

Splits: 5.58, 5.57, 6.28, 6.18, 6.42, 6.44

Running Log: Thursday, October 29 2009

Maryhill Road -> Garscube Estate Grass Reps -> Maryhill Road

2.6 miles steady (5.53, 5.53, 5.49/pace)
5 x 1200 reps/600 recovery on boggy turf: 5.16/6.44, 5.25/6.29, 5.30/6.25, 5.30/6.28, 5.30/ pace
2.3 miles steady (5.50, 5.42, 5.47/pace)

10.2 miles in 59:00, average pace 5:47/mile

Running Log: Tuesday, October 27 2009

Canal Towpath -> Great Western Rd -> Maryhill Rd

9.3 miles in 52:30, average pace 5.39/mile
Splits: 5.56, 5.42, 5.40, 5.37, 5.35, 5.40, 5.40, 5.30, 5.40, 5.29/pace

Running Log: Sunday, October 25 2009

-> Lock 27 -> Anniesland -> Alderman -> Dumbarton -> Clyde Tunnel -> Elder Park -> Govan -> Science Center -> Kelvin Cycleway -> Queen Margaret Drive

13.3 miles in 1:36:30, average pace 7:15/mile
Splits: 6.34, 6.24, 7.19, 7.36, 7.47, 7.35, 7.40, 7.16, 7.01, 7.23, 7.08, 7.17, 6.30

Week: 28 miles
Month: 112.2 miles
Year: 1708.2 miles

Running Log: Saturday, October 24 2009

National XC Relays (at Cumbernauld)

13:56 on a hilly, soggy 4km (4.1km) course, average pace 5:28/mile

improvement on my time of 16:15 from last year, albeit in far better weather this year

37th fastest lap of the day, I think

24th place overall for Garscube team (myself, Stephen, Joe, and Alan)

Running Log: Wednesday, October 21 2009

Maryhill Road -> Garscube Estate -> 6 x 600's around rugby pitches -> River Kelvin

2.75 mile warm-up (6.07, 6.07, 5.52/pace)

6 x 600 reps/recovery pace (4.48/5.57, 5.00/6.10, 4.55/6.17, 5.05/6.15, 4.54/6.15, 4.49): very soft and wet underfoot

3.00 mile cool-down (6.00, 6.00, 6.09)

Total: 9.7 miles in 56:00, average pace 5.46/mile

Running Log: Sunday, October 18 2009

Lock 27 -> Westerton -> Drumchapel via Chesters footpath -> Confused meandering towards Erskine bridge -> Canal -> Lock 27 (with Athole, Marco, John, Joe, Alan, and Euan)

14.5 miles in 1:45, average pace 7:12/mile
Splits: 7.44, 7.45, 7.35, 7.56, 7.18, 7.21, 7.57, 7.29, 6.48, 6.52, 6.47, 6.39, 6.40, 6.31, 6.20/pace

Week: 28.5 miles
Month: 84 miles
Year: 1680 miles

Running Log: Saturday, October 17 2009

Dunbartonshire Cross Country Relays

Circa 4km in 13:03, average pace around 5:15/mile (fastest leg of the day)
1st place team (Joe, Stephen, Marco, Myself)

Running Log: Wednesday, October 15 2009

1.25 warm-up along river Kelvin ->5 x Fergus hill circuits -> 0.25 mile cool-down

5 miles in 24:20, average pace 6:05/mile
Splits: 5.35, 6.22, 6.07, 6.15

Running Log: Tuesday, October 13 2009

Maryhill Rd -> Garrioch Mill -> River Kelvin -> Canal -> Firhill -> Maryhill Rd

5 miles in 28:00, average pace 5:36/mile
Splits: 5.45, 5.47, 5.49, 5.30, 5.14

Running Log: Sunday, October 11 2009

-> Maryhill locks -> canal to Clydebank -> cycleway to SECC -> Kelvingrove park -> river Kelvin -> Queen Margaret Dr (with Athole, John, Alan, and Michael)

15 miles in 1:45, average pace 7:02/mile
Splits: 6.28, 6.21, 6.52, 6.54, 7.05, 7.16, 7.14, 7.23, 7.25, 7.01, 6.59, 6.53, 7.14, 7.31, 7.08

Week: 31.7 miles
Month: 55.7 miles
Year: 1651.7 miles

Running Log: Saturday, October 10 2009

West District XC Relays

"4km" (more like 3.8 km) course with minimal hills, but sharp turns and some sticky mud.
12:21, average pace around 5:13/mile
Garscube team place: 11th

Running Log: Thursday, October 8 2009

Maryhill -> Queen Margaret Dr -> Great Western -> Crow Rd -> Canal -> Maryhill

5.5 miles in 30:45, average pace 5.35/mile
Splits: 5.41, 5.49, 5.44, 5.33, 5.22, 5.08/pace
Average Heart Rate: 167 bpm

Running Log: Tuesday, October 6 2009

Maryhill Rd -> Garrioch Mill -> river Kelvin -> Canal -> Garscube Rd

6.3 miles in 39:00, average pace 6.14/mile
Splits: 6.03, 6.11, 6.14, 5.43, 5.43, 7.12, 6.50/pace

Running Log: Sunday, October 4 2009

Maryhill Rd -> Canal -> The Stables -> Torrance -> Cawder Golf Course -> Canal -> Maryhill

16 miles in 1:46, average pace 6.39/mile (w/ Alan, Jethro, Martin, Tom, Kenny)
Splits: 6.06, 6.25, 7.27, 6.55, 6.44, 6.47, 6.48, 6.38, 6.40, 6.21, 6.44, 6.39, 6.34, 6.35, 6.23, 6.27
Average Heart Rate: 156

Week Total: 33 miles
Month Total: 24 miles
Year Total: 1620 miles

Running Log: Thursday, October 1 2009

Canal -> Great Western Road -> Queen Margaret Drive

8 miles in 45:50, average pace 5:44/mile
Splits: 6.04, 5.45, 5.48, 5.46, 5.37, 5.40, 5.47, 5.25
Average Heart Rate: 168 bpm