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

Running Log: Tuesday, September 29 2009

Canal/Kelvin River -> Garscube Estate -> 3 x 600 meters (@4.45, 4.45, 4.40/mile pace)-> Kelvin River ->Fergus hill circuits x 3

9 miles in 56:00, average pace 6.13/mile

Running Log: Saturday, September 26 2009

George Cummings Road Relay

2.7 miles in 13:26, average pace 4:58/mile*

Team (Joe, Me, Marco, Rob) 7th overall

*improvement on the time of 13:42 from last year

Week Total: 16.5 miles
September Total: 81.3 miles
Year Total: 1587 miles

Running Log: Friday, September 25 2009

Canal -> river Kelvin

4 miles, no time

Running Log: Tuesday, September 22 2009

Queen Margaret Drive -> Great Western Road -> Canal Towpath

8 miles tempo run in 45:20 (5.40/mile pace), 1/2 mile cool-down
Splits: 5.35, 5.48, 5.50, 5.45, 5.47, 5.35, 5.39, 5.23
Average Heart Rate: 168 bpm

Running Log: Thursday, September 17 2009

Canal -> Kelvin River -> Queen Margaret Drive; Fergus Hill Circuits x 4

5 miles in 31:30, average pace 6.18/mile
Splits: 6.04, 6.04, 6.08, 6.37, 6.37

Week Total: 11.2 miles
September Total: 55.8 miles
Year Total: 1570.5 miles

Running Log: Tuesday, September 15 2009

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

4.25 miles in 25:00, average pace 5.53/mile
Splits: 5.54, 6.00, 6.08, 5.34. 6.05/pace

Running Log: Monday, September 14 2009

2 miles, no time

Running Log: Sunday, September 13 2009

11 miles, no time, probably 6.10-6.20 average pace per mile

Yorkhill -> river Clyde -> Glasgow Green -> George Square -> Spier's Wharf -> Canal -> Queen Margaret Drive -> Kelvin river -> Yorkhill

Week Total: 13 miles
Month Total: 44.6 miles
Year Total: 1559.3 miles

Running Log: Friday, September 11 2009

2 miles, no time