Official distances for 2011

Running:1085km

Cycling: 1160 km

Swimming: Didn't count, but I'm guessing 10 training sessions at 2km each, plus maybe 10km more in race days and miscellaneous training

I've posted targets of 600km running and 1,800 on the bike (and 100km swimming) for 2012, but that sounds a little light. Let's got for 750, 2000 and 100km.

That makes 15km/wk running, 40km/wk on the bike and 2km/wk swimming

And finally for 2011

a run form Pitfichie to Whitehills, a total of around 8 km at an average of around 6'/km (very sluggish - and bizarrely almost entirely uphill).

Treadmill fun

Gym visit, with 2.3km in 12 minutes at between 11 and 12 km/hr,

then the usual desultory abs work, and then a 5km tempo run at 12 or better - although it still took 25'45" at a pave of 5'o8"km. Go figure.

Thinking about targets for next year: 600km running, 1800 km biking, 100km swimming seems reasonable. A little more demanding than last year, but let's see where that takes us.

First non-windy day in weeks

So 7km loop to warm up on the bike, then the 14km time trail loop (anticlockwise today).

The time trial was 28.1km/hr, so still a way off the target 30km/hr. Kept the heart rate nice and high though.

Boxing Day around Aberdeen

10km at 5'30" moving pace. 5'39" including stops for traffic lights.

Felt pretty full of turkey and stuffing, though

Total running distance for 2011 so far: 1070km (not going to make 1100 before the end of the week).

On the bike

for a half hearted 32km in 1hr10' at about 27 km/hr

Tempo in the gym

5km in 24'6" - 4'48" pace, but all the fast stuff in the last km

1055.3km running so far

Will have to dial things up a bit to keep up with last march - 119km!

5km tempo run (with a little break at 3km)

Only limed time in the gym today. 10 minutes and 5km on a recumbent bike as a warm up, then 5km at around 12.2km/hr. 24'44" for the distance, but that ignores 30-45 seconds of a rest in the middle.

Another 5km or so walking minnie later, but that was just cold, sunny and snowy walking at Whitehills (and doesn't count towards running target).

Gym sessions

Wednesday: 2km at 11km/hr warmup, tempo run 5km at 12.2km (24'43").

Thursday: 2km at 11km/hr warm up, 2km swim in 42'36"

Distance added: 9km running

Turbo training

20.01km in 47'10" - not as good as last time. Raised saddle a little, and it didn't feel comfy, if you know what I mean.

Catching up

7km on treadmills in a Glasgow hotel gym on Wednesday 7th December, (2km warm up at 11km/hr and then a pleasing 5km at just better than 12km/hr).

Then 12 km around Hyde Park, Green Park and St James' Park on Thursday 8th December (at a bit better than 11km/hr),

And then about 7.3 km up and down the glen on Sunday 11th (slow and horrible!)

And additional 26.3 km since I last posted.

Cool and breezy

Bright sunshine, but an overnight dusting of snow, cold and windy. Seemed like it was downhill to Kintore, and then seemed to be upwind or uphill almost all of the way home.

41km at 24.9km/hr (25.3km.hr average moving speed). Looking at the heart rate trace, I wasn't really trying very hard in the second half.

1015km by December 3rd

That's all!

Back in the gym again

2km warmup at 11km/hr (new base speed)

5km building from 11 - 12 km/hr. ok, but not fabulous

Gym running again - intervals

Warm up 1km at 10 and 11km/hr

3km, with 400m intervals at 13.5km/hr, and the middle 1 km at 11km/hr

Cool down 1km at 11 (new recovery pace)

Turbo training

20km on the turbo trainer, in 45'10"

The first turbo outing this year, seemed ok, but VERY sweaty

Gym session, run and swim

3 rather sluggish km running, and 2km swimming in 44 minutes.

1000km running completed in 2011!

Made it. 2.01km warm up in the gym, then some rather weedy abs work, and then 3.34km at an average pace of 5'39"/km.

Total distance for 2011: 1000.21km running

Long and Slow

14.81 km from Milltimber along the railway line to near David Lloyd, and back to Milltimber. Average moving pace 5'31"/km.

Not very bouncy in my legs, and quite a lot of short stops - total Garmin time was 1'25'01" and average speed 5'44"/km for the overall performance. Nike+ thought 1'27'52" and 15.14km - making 5'48"/km - including all the elapsed time).

Let's assume the Garmin distance is right: so 19.95-14.81 = 5.14km left to go to reach the target distance!

Triathlon club at David Lloyd

3km on the treadmill (at 6'/km) and some abs work, before a tough swim.

2km in just under an hour, of which 600m was kicking (nightmare), and 300m drills (not so bad)

Gym running

2km warmup and then 5km at 5'11" pace (actually 5' pace with a brief holiday mid way)

977.05 km so far this year. 22.95 km to go

Swimming

Maybe 1.2 km in the pool tonight.

Total distance year to date

Total distance, running, year to date: 972.05km.

27.95km to go - less than 1km/day

Big weekend

Saturday: 10km around Aberdeen while waiting for Meriel's hockey. Intentionally not too fast, but 55'51" (or 5'34"/km) was not bad.

Sunday was a big bike ride of 68 km at an average moving speed of 25.6km/hr - although I still got dropped on all the hills (at least by 2 out of 3 other riders)

Then up to Whitehills with Minnie for a walk/run of 3km, and then a continuous (although slow) run of 2.38km at 5'42"/km (not too bad after the bike ride).

So, added 15.38 km this weekend to the running total

Biking with Three Peaks

41.26 km in 1hr41'26" - average speed 24.4 - ugh. A fair amount of climbing though, and tired legs after yesterday. Quite a bit of drafting too though

Back to the gym - 5km

5km at 5'33"/km, a total of 27'50" for the run. Quite pleasing after the 51km on the bike earlier today!

Longish bike ride (a bit too mosey-ish)

51.16km in 1hr57'27" at an average speed of 26km/hr. Should go quicker next time.

A bit breezy here and there, and roads too wet and brakes too tired to really go for it down hills.

Swimming at David lloyd

2.5km swimming in the hour. 2.2 km in 51 minutes, the rest untamed

Less than 50km to go!

Total running distance so far this year: 951.67km!

Less than 50km to go

Gym again

Lyn was working the upper body today, so back in in the evening for 3 runs, 2km, 2km and 1km. Not very fast, mind you. But another 5km.

Three Peaks Swimming

2km in about 52 minutes, including some drills and hanging around time

In the gym

About 1.9km at 11.5km/hr, at gradients up to 4.3% Hell of a way to start the week!

Methlick Duathlon race day

Last year:
Run1/T1: 27'56"
Bike: 40'12"
T2/Run 2: 22'39"


This year:
Run 1: 25:47 - average pace 5'00"/km as distance 5.16km
T1: 1:01
Bike: 35:47 - average speed 29.3km/hr (only 17.42 km)
T2: 0:43
Run 2: 21:03 - average pace 5'14"/km

Total time 1hr24'24" - 6 minutes 44 seconds better than last time - and faster on every leg. Very pleased - especially with a (nearly) 30km/hr bike leg. Apparently, it's only 17.5 km, so the average speed was 29.3 km/hr. Still a PB for the distance.

Total running distance today: 9.18km

Bennachie (mis)adventure

Went to Bennachie and start out on the Turnpike trail, which seemed easy enough. 2.75km, we'd been walking for a while (judith felt wobbly), so switched off the Garmin. I started it up again probably an hour and 5 km of walking later, as we'd climbed to near the summit before finding the main path down.

Total official distance:3.39km. 6.39km so far in November - the Methlick duathlon tomorrow!

Swimming at the gym

Triathlon training in the gym: warmed up with a total of 3km of running at 10-11km/hr (actually a bit more than 3, but Garmin under-reports by a few tens of metres).

The swim totalled 1,500 m in the hour - about half drills and half swimming. Felt good, and last 50m was in 54", which was pleasing

End of October

Total distance, running, year to date: 929.2km

Less than 1.2km/day required for the rest of the year, which is just as well as I'm taking the week off (probably including the Methlick duathlon, unless I suddenly feel very strong).

Whitehills wimp out

Went to Whitehills intending to run 7, but so lacking in steam I gave up after 5.

Officially 5.23 km in 30'22" at an average moving pace of 5'39"/km (and overall average 5'50"). Slothful doesn't begin to describe it. Time for a break?

Total for October 87.64km

Gym visit

2.01km at around 11km.hr to warm up, then some abs stuff and stretching, and then 5.01km at 11.2km/hr. All a bit junky really but better than nothing.

October total 82.41km running

Swimming training in the gym

250m pre warm up
400m warm up
200m drill training
400m swim/drill
400m distance
150m cool down

1800m total. Good effort, especially with a 2km warm up run and minor gym session beforehand

Total October running distance: 75.39km

Night biking

With two front lights and the fibre flare, felt well lit and could see.

Two loops, the Pitmunie to warm up at c. 7km at around 26.1km/hr, and the time trial loop at 29.4km/hr

Total distance: 21.09km on the bike

Gym again

Still strangely slow, can't seem to goo quickly.

4.26km in a number of runs in the gym.

73.38km in October so far

Total distance for October so far...69.12km

Totalling October running kilometres...69.12km

Total distance year to date is now over 900km, at 910.68km for running only - well on track

Whitehills

First 1.01 km up the hill as a warmup, and then 8.19km really slowly and painfully around the usual tracks (6'18"/km, 6 minutes average moving pace). Don't know what's wrong with my legs today

Back in the gym

Back to the gym, for 2.12km warmup at 10/11km/hr, and then 3.01 km at around 11. Not good, tired legs and no energy. Must be the holidays!

Total 5.13km

Applecross - and the Bealach

Two runs and a bike ride in Applecross.

The runs war both slow, accompanied by a dog on a long lead, and were 6.85 and 8.21km - a total of 15.06km.

The bike was up the Bealach na Ba from the Applecross side, starting at Camusterrach. A total of just under 10km out and 10 km back, totalling 19.96km. Didn't get to the top - I think I got to 500m out of 625m, with a nice following wind, when the hailstorm arrived. Cycling down, into the wind and hail, with very little visibility and real discomfort from hailstones was NOT NICE!

The mysterious moving bridges of Bilbao

8.12km around Bilbao, with the last km confused and a bit lost. Average moving pace 5'28"/km, but a bit better than that for the first 5km.

Rickety Bridge loop, anticlockwise

Not much in the old legs this weekend. 6/22km at 5'32"/km

Intervals in the gym

2.5k at 11.5 and 14 km/hr. Started 1 minute of each, went to 1.5 fast, 1 slow...survivable!

7.5km around Hyde Park

At an average speed around 5'17" (moving pace, allowing for traffic lights and that)

Miscellaneous gym runs

A total of 5.42km, at varying speeds (almost none of them better than 5' kms) Still tired legs after Sunday

River Ness 10k - race day

Going all out for the 50' 10k, started fast and kept going. Still only managed 50'42" according to the chip (I made it 10'39"). Still a PB, and my heart rate averaged 170, and peaked at 178 - so I think I left it all out on the track.

The first 5km was 21 seconds under 25', so another PB (I think)

Wet and cool - not bad for running, not windy.

Interesting to find out that last year was 51'18" - so a 38 second improvement over the last 12 months. Same again gets me to the magical 50 minutes

Two rides, including time trial

The first anti-clockwise around the Pitmunie loop - 6.96km, average speed 26.7 km/hr. ok, but a bit slow to start.

Then the time trial loop - 13.97km at 30.0 km/hr (Yay!)

Total 20.93km today

Time trial used the Garmin for cadence and heart rate - not speed. Big help

Evening run

A very fine, end of indian summer, 6.24km at 5'26"/km - which wasn't bad as still recovering from the WWT.

Oops, forgot a gym trip

Went to the gym on Thursday before the WWT on the Sunday - and did a total of 4 km - 2km at 10km/hr as a warm up, and then another one at about the same speed (I think).

So that adds another 4km to the September total: 50km at the end of Thursday 22nd.

57.50 by the end of the WWT

West Wight Triathlon 2011

Race day dawned grey and a bit breezier than yesterday.
Swim 11'59" (15" better than last time), bike 76'56" (2 minutes 56" worse - windier?), run 40'01" (33" worse).

T1 and T2 slightly slower - by 17" - shoe changing?

Overall 2 hours 11'13" = 2 minutes 11 seconds worse than last time.

Legs felt very heavy in the run - did we overdo it in the warmup?

Pre West Wight Tri warmup bike

About 35km, at a nice easy pace on a lovely sunny afternoon.

Distance check - 19th September

No real reason for a cumulative distance check, but just wanted to be sure I'm still on target as September has been a little low on mileage (half marathon recovery and now tapering for West Wight tri)

At the end of August, cumulative total was 686.56 (up to end July) plus 91.26km in August = 777.82km. To date in September, we have 46.07km, making the grand total 823.89km. As a small consolation, there's been some swimming and 28km on the bike too.

So that leaves 177 km left to run, in the just over 100 days left in the year. 11 whole days left in September, plus 92 days in October, November and December. 103 days = 1.72km each day or 12 km/week.

Looking good (subject to no injuries) for the 1,000km target

Two and a half parks

From the Cadogan to St james', Green and Hyde Park (Serpentine only). 8.28km in 45'5", of which 1 minute was stationary (traffic light etc).

Average moving speed: 5'20"/km

Slightly ruined by rolling over my ankle at Knightsbridge on the way back. But not too serious

Swim training

Between 1600 and 1800 m in the pool tonight. And this after a tough abs/legs strength session in the gym today. That VIPR is a killer!


Apologies for brevity - posted from my iPhone

Sluggish above Donview

A run with Minnie and Judith above Donview. Very slow, sluggish, stiff tired legs (I blame Lyn).

4.42 km in 26'39" - 6'01"/km

Back to Lyn

Back in the gym, with a ten minute 11.5km random hill run to start things off. That was ok (1.84 km according to Garmin, which needs calibrating), but the VIPR session has left me stiff!

Gym session - half marathon recovery

A 2 km warm up at 10/11 km/hr and then 5km at 10/11/12 km/hr on the treadmill.

Captured by the Garmin as 2 and 4.84, but really 2 and 5.

Legs still a bit wobbly from half marathon, but on the mend.

Swimming

Still wobbly post half marathon. 2km swimming at David Lloyd.

Went through 600m in 11'51". 1500 in 30'42" and then the last 500 working (a bit) on stroke count. Got down to 16 at best but averaging 20. Yuck

Apologies for brevity - posted from my iPhone

Moray Half Marathon

Well, today was race day.

21.1 km in a sunny 17-18 degrees, from Gordonstoun via Lossiemouth to Elgin. Total time 1hr55'13" at a pace of 5'26"/km.

The first 5 miles to Lossie were nice, the middle 3 I can barely remember, but things were slowing down, and the last 5 were hard. After I was overtaken by a tele tubby with five miles to go, my legs really felt heavy and the pace seemed to slow dramatically (although the Garmin analysis shows a steady decline in pace, except for a burst over the last 10 minutes - or 2 km - which were mostly downhill or the finish).

Average heart rate 169 for the full race, with the peak at 178 at the finish

I went through 10km in 51'20", which was a PB, but the second half took a lot longer!

Gym swim

Grabbed a window of opportunity for a 1500m swim in the pool - wearing new "parachute pants" which increased my stroke count from 16 (best) to about 20! No idea how fast, but at least a few metres added

Gym runs

2km on the treadmill at 10km/hr to warm up.

5km at 10km/hr, varying gradients (up to 7.8%) on the groovy new machine to finish off. Really must taper now.

Total distance for August: 91.26km running according to the Garmin

95.1 + 13.5 (indoor) on the bike too.

Bennachie duathlon rained off

Today's duathlon (3/13.5/3km for the preferred novice distance) was abandoned due to rain and wind. Nasty conditions.

So I went to the gym to do the same distances in a comfier environment.

First 1.76km as a warm up, at 5'48" average pace. Then some stretches and token ab exercises, then the main event.

3.02km at 5'03"/km - total 15'17", then onto the bike (level 10 random) for 13.5 km in 22'53" (too quick - so the level was too easy, and the average cadence of 105-100 was too high too). Then 3.01km in 15'57" - average pace 5'18"

So total distance today about 8.40km running, plus 13.5km/hr on the bike. Total REKs - 8.4+13.5/4 = 12 ish

Nice long sauna too.

Easy jog

Let's not forget a jogging 1 km warmup in the gym on Wednesday (6'/km), then an easy jog around Whitehills.

Turns out the last whisky may not have been a great plan, and the dog was keen to run off from time to time. 6.9km at around 6'16" per km (moving speed), and intentionally easy to prepare for tomorrow's duathlon

Monday night, training night

9.79km at 5'23"/km, then 1.3 km in the pool over an hour (notionally technical training.

Swimming 5.2 REKs

Running total (geddit)

August to date, 59.77km (according to Garmin)

To end July was 686.65, making grand total at August 21st: 746.42

Cycling in August: 98.08 km to date (24.5 REKs)

Causeway and Thorley

8.49km at 5'24/km - on a hot and sunny day. Pleasing, especially with alco-loading diet!

Along the railway path, end to end (including the garden centre)

Biking in the IOW

About 35km around the West Wight, and around the triathlon course. Average speed about 26 km/hr, but the last few km were an easy cruise back down the railway path. Some nice fast km in the middle. And the course gets less daunting with familiarity!

Causeway

8.89km in 46'20". Average pace 5'13" per km

Ok




Apologies for brevity - posted from my iPhone

What a day

Starting in the gym, with 2.07 km on the treadmill at 12 km/hr and a gradient of 4, then 3, then 4 for the last 2 minutes.

Then a recovery run around Inverurie, 7.56km at an average pace of about 5'30". Then 2.15 km swimming with Three Peaks.

And the gym again tomorrow morning!

Cycling around Pitmunie, Sauchen

Average speed of 27.0km/hr - less than 1 hour for 26.2km - pretty good, with hills at the beginning

Running total

This week so far: 15.87km (Inverurie tri, gym and Stoney tri)

This month: 32.49 (including 10.79 and 5.83 in Italy)

Stoney sprint try number 2

1 hour, 1 minute and 2 seconds. 24 seconds faster than last time.

Swim 8'18" (400m) - 7 seconds worse
Bike: 29'03" (about 15 seconds faster than last time)
Run: 21'45 (5-20 seconds slower than last time, depending on chip or Garmin) - distance 4.43km

Transitions: T1 faster, T2 slower.

Have to do the analysis properly, to see where the gains and losses were in detail.

Gym workout

To the gym: 2.14km warmup at around 10-11 km/hr. Then 5km in 24 minutes - at 12.5 except for the first 30 seconds at 11.5. Felt pretty good.

7.14 km total.

July total distance

According to the Garmin - 91.72km running (plus some biking and swimming)

To end June, the total was 594.84 km, so to the end of July, we're at 686.56 km.

Adding in the 15 or so kilometres on August 1st and 5th, takes us to 700km. The 7th of August is 60% of the way through the year, so we're still 100km ahead of the total target. And I haven't started adding swimming and biking kilometres properly.

Inverurie Sprint Triathlon

750m, 27km, 5km in cold and rain.

15'15" swim
1hr4'16" bike
23'56" run - total 1hr47'18"
(T1 - 2'29", T2 - 1'19")

Italy - summary

24/7/11 - 3.76km
25/7/11 - 6.02km
27/7/11 - 7.29km
29/7/11 - 2.17km
29/7/11 - 5.22km
1/8/11 - 5.83km
5/8/11 - 10.79km

Total: 41.08km in two weeks in hilly Tuscany. Not bad

Warm up run at the gym

Straight onto the running machine - 11.5km/hr, gradients up to 7.1. Tough start.

Accidentally (really accidentally) hit the stop button at 9.5 minutes - so only 9'46" to cover 1.87km, at a pace of 5'14"/km.

(then intervals on stairmaster and rowing (5 minutes, level 13, then 1,000m in 4 minutes, twice)

Long and slow

11.04 km in 1hr and 22 seconds, at an average pace of 5'28"/km (5'26" moving). Clockwise around Pitmunie and the Rickety Bridge.

Felt ok, although the big heartrate spike up to 240 in the first 3 minutes suggests more warmup is necessary (or the HR monitor isn't working quite right at the start - the belt was a bit loose)

Inverurie Bike Ride

Officially 25 miles, actually looks like 38.3km. Time 1hr29'51" - average speed 25.6km/hr (tough hilly course)!

REKs - 15km (using 0.4 times multiplier). Could I have gone faster? Yes, probably a bit.

Just about long enough, definitely slow enough

to count as a long, slow run. The rickety bridge plus the little Delab loop and past home farm and back. 7.12km in 41'44", at a pace of 5'51"/km (or 5'36" moving, and I stopped to change music for probably 90 seconds).

Legs heavy after gym session yesterday with rowing and squats.

Total distance this week:29.47km (plus some on the bike)

Busy day - gym and bike

Treadmill intervals again, speed this time. 11km/hr and then 14km/hr (except last two were 14.5 and 15). Average pace 4'37"/km, distance 2.61km

Bike time trial on the Kemnay loop - 13.75km, in 29'29", average speed 28.0 km/hr. Personal best, including Knockburn race day (although that was 27.1 and more than three times as long!

Junk run

8.47 km at 5'26". Too long to be fast, too fast to be long.

Recorded 7.37km on Nike+, at 5'31"/km (accidentally ended early)

Gym brutality - hill intervals

2.22km at 11km/hr, dropping to 10.1, then 10.5 then 11 again, hills from 0.5 to 7.1 per cent. Taxing

Hideous empty legs

Still not recovered from the gym/bike session on Friday. 2 bottles of wine may not have helped either, but horrible empty legs at Whitehills today.

Total about 9.8 km, in just over an hour. For the running part, 9.05km at an average pace of 6'13" with lots of walking. See what I mean?

Sunny evening on the bike

Despite Lyn's earlier work, I went out on the bike for 39.6 km at an average speed of 25.7km/hr. To Kemnay, Inverurie, Chapel of Garioch, Burnhervie and home. Felt ok, but obviously wasn't that quick!

Back to Lyn - for the first time in a month

2.59 at 5'03" on the treadmill. Ugly, but I've been learning to run slowly and need more speedwork

Gym session

2 runs in the gym, but still full of a big fish and chip lunch, so not great.

2.08km in 11:58 at 5'44"/km and 3.09km in 18:01 at 5'50"/km

Tempo run - sunny evening, and swimming

7.1km in 35'46" - a pace of 5'02" - fantastic. It's amazing what running with a buddy will do. Thanks to big Kevin!

And then 2,100 m swimming, of which 1,500m was at a decent threshold pace. 2.1 km = 8.4 REKs ( on the multiplying by four rule)

So today's 70 km on the bike would count as 28 REKs. Which sounds like too many, as I don't feel like I've fun one and a half half-marathons. We may have to recalibrate - perhaps dividing bike km by 4 or 5 would be closer.

Bike ride to Stonehaven

A trip to Stoney, and then the Stonehaven half marathon course (don't even think about it), and then back.

First leg: 22.65 at 26.3km/hr.
Second leg: 20.73km, average moving speed slow, as tracking the runners - 21.6km/hr
Third leg: 25.72km, average moving speed 26.1km/hr

Total distance 69.1km (although some tiny drop outs probably make it at least 70)

Trip to the beach

Two runs: 2.26km and 6.94km - at 6'06"/km and 5'38"/km - but on sand, so that's not all bad. And the first run including some hanging arond.

Total distance: 9.2km

Distance check - half year

So, half the year is gone

Mileage during June on the Nike+ was 76.49km, plus 9.6 km at Knockburn standard tri, 4.5 km at Stonehaven novice tri, and (I think) about 250m missing on the Nike+ from other errors.

So total for June: 91.24km

Total for year so far: nike+ says 579.74, plus 9.6 km at Knockburn standard tri, 4.5 km at Stonehaven novice tri, and about 1 more km missing from other funnies. Let's call it 594.84 for the half year. Well ahead of the 1,000km target.

For the second half, I'll go with distances on the Garmin.

Also, need to develop a formula under which bike miles are multiplied by 0.4, swim miles multiplied by 4 to give "run equivalent kilometres" (or REKs). With a target of 1,500 for this year.

On that basis, I can add 52.4 bike REKs, ( 131 km so far on the Garmin), and 5.4 km open water plus 10km in the pool on Monday nights - adding 61.6 swim REKS. Mid year total in REKS: 708.8 km

Stonehaven novice tri race day

Cold and rainy. 400m swim in 8'11" (probably better than 8' for the swim only), 13km on the bike in 29'16" (average 26.7km/hr) and the run 4.48km in 21'41" - average pace 4'50". Very pleased with that.

And I beat Kevin Morrice!

Better transitions, and I jettisoned socks, gloves and went with running shoes only. All good.

Treadmill

2.69 km on the treadmill at the gym, at 10km/hr, 12 km/hr and 10 km/hr.

Various

1.00 km warmup up to Pitfichie cross - 5'46" pace

Sprint down: 0.53km at 4'13"/km and then a jog of 3.07km at 5'14"/km. Good mixture. Shouldn't have wimped on the intervals. Taper tomorrow before Stonehaven Novice Sprint on Thursday.

Swimming training

An unproductive session tonight, focussing on trickle breathing (but really lots of standing around at the ends of the pool).

About 1,600 m in all, I think.

Hilly run at Bennachie

9.13 km with an average moving pace of 6'12 (total moving time 56'39" out of 1hr 1'49" total elapsed). Hilly and toughish, especially after yesterday's brick

Proper brick for a change

33km bike ride (1hr 17'09" - average speed 25.8 km/hr). The details here: http://connect.garmin.com/activity/94651650

And then 4.3 km running - to the rickety bridge and back, at 5'38"/km (felt slower, felt awful in fact)

Total distance this week:15.89+4.31= 20.2 km (phew, made it)

Pitmunie loop in the rain

Anticlockwise. First run after four days. Legs felt good, could have gone longer. Horrible rainy and cold though.

Time 37'33", distance 7.20 km, pace 5'13" Great stuff.

8.7 km at 5'28"/km

Around Aberdeen. Long and slow (although not that long, or that slow)

Friday evening - legs still heavy

First 1.08 km on the treadmil at 6'29"/km (although some Garmin footpod faffing required).

Then 2.28km on the road at 5'35", then 4.46 on the railway track at 5'36" and back to the gym.

Still not much in the legs for speed after last weekend. More to do this weekend. Although this makes over 20km this week.

7.82km in total in this run. 9.6 Sunday, 4.0 Monday and today makes 21.4 for the week so far.

Shake a leg

3.99 km around Hyde Park, in 23'38" - 5'55"/km (although that includes some stops for traffic)

Good to shake the legs out - not much in them.

London run today

Race Day!

Well, today was the day for the Knockburn standard tri.

Lovely sunshine, no wind to start. Perfect.

Swim was 30'57", bike 1 hour 30'57" and run 54'40". Transitions added 2'57" and 1'00", to make a total time 3 hours and 34 seconds. Distance not recorded on nike+ (no headphones - race day)

T1 was clearly not a success.

Obvious target for next year then.

Monday night - training night

8.04 km in 41'24" - 5'09"/km - pretty nifty tempo run. Followed by monday night swimming - 2,200 m in total in the pool.

Swimming

1.54 km at Knockburn Loch. Around 32 minutes, so hope for the target time next week.

Water much nicer than last week.

Bike/run

25.8 km at 24.4 km/hr up to Chapel of Garioch and back on the bike. Then 1.76km at 5'21" per km. Too slow on the bike, but from the heart rate of 149bpm, there's still some scope for improvement

Hot sunny evening

A beautiful evening, well above 20 degrees.

Aimed for a long slow, but went too fast - 10.94 km in 59'58" - 5'23/km. Great start for June.

Total distance for May

96.03km on the Nike+, which fiddled me out of about 3/4 of a km. Still not a 100 km month unless I get out tomorrow morning (unlikely)!


Apologies for brevity - posted from my iPhone

Windy Whitehills

A windy but mostly sunny day at Whitehills, going left first. Total 6.8km (Nike + reckoned 6.72, but I'm going with the Garmin), in 38'48" making pave 5'42"/km. Pace felt slower with tired legs after yesterday.

Enjoyed using the Garmin though, which worked well.

Total distance for May: 94.03 according to the Nike+ with a missing 0.68 (if I remember right).

So I need to run just over 5 tomorrow and Tuesday to get over 100km for May. Triathlon club training tomorrow night (and gym session) should make that possible.

Knee feels good too.

Knockburn initiation

Went to Knockburn for a swim and cycle exploration:

The loch was very cold, and it took around 10 minutes before I could breathe reasonably normally in front crawl. By the second lap, things were ok, but navigation is a challenge. I tend to pull to the left (stronger right arm).

I estimate 1300m swimming in 35'50" (of which the first 10 minutes covered maybe 300m). So the 30 minute target may be a stretch, and I felt really light-headed when I got out.

Following that, it was onto the bike for a lap of the bike course. According to the Garmin,18.11km in 44'06" giving an average pace of 24.6km/hr - well under the target of 28 I've got in mind for the race. The bike course was ok - the first leg of the triangle is roughly flat, but into a strong wind, the second is more level than you expect, although it's nice when the phone box appears, and the third leg is mostly downhill and fun.

Out of and into Knockburn from the bike course is mostly levelish.

Just to finish off, 1.7km, at an average speed of 5'35" per km just to shake the legs out.

New toy

Finally the Garmin has arrived. Calibrating my 5.62km around the Rickety Bridge loop (in just under 30 minutes at a pace of 5'14" which wasn't bad for a stretching out run after a tough gym session yesterday).

Made it 20km this week.

Nice tempo run

Only time for a quick one in the gym. 5.0 km in 24'50 = 4'58"/km. Started at 11.5km/hr, increasing by 0.1km/hr per minute, plateauing at 12.2 km/hr.

Felt good, although heart rate started at 150ish, and ended in high 160s. Distance so far this week: 15km

Aggregate distance at 40% of the way through the year - 488.81 plus about 1.4 missing from Nike + (if I remember correctly). Easily on track for 1,000 km in year - even with a month or two off!

Olympic distance sorted - in 32 hours

Did a 10km at the gym, onthe treadmill, and 10.7, then 11 and last km at 12 km/hr. Total time 55'31"

Diddled out of 680m by the Nike+ though. Felt great, despite yesterday's 40km on the bike and 1500m swim.

Stretch, run and swim

A bit of stretching, and then 2.27km at 5'25"per km, making the total for the week 21.1km. Phew, made it.

and then 1500m swimming, first 500m in 11'09.3", second 1,000m in 20'39.9". Stroke count 18-21, easier than last week at Inverurie

Alford Cycle Sportive

40km (or slightly more), in 1'47"32" - average speed 2'41/km = 22.4 km/hr (although there was a certain languidity, and waiting for Mike Comerford which probably cost a few minutes.

Windy too - I hate having to pedal down hill!

Gym session

1.03 km warmup at a little faster than 6'/km. Then lots of fast leg work, steps, squats, jumps etc

Two runs on a sunny evening

5.01 km at better than 5'/km and I finished uphill of where I started. Average pace 4'51"/km, based on Nike + without GPS signal. Felt really strong up the hill to Pitmunie/Brankinentum.

Then a sprint up and down the hill back home. 2.52km at 4'42"/km. Uphill first 1km was 4'40, downhill around 4'20", but couldn't hold the average 4'30 on the flat.

Back to the gym (3)

For the first time in a month, I was back in the gym with Lyn. The core's held up well (gymball planks anyone), and a new running speedwork treat.

1.85km in 1 minute chunks at 6.5, 13, 6.5, 14, 6.5, 15, 6.5, 16, 6.5, 16.5, 6.5, 17 km/hr. Brutal but nearly made the last one!

Also a 1.02 km warm down, lumping along.

And then in the evening, 1,850m swimming almost all front crawl, with some occasional three-breathing. Now digesting swimming pool water

Rainy Whitehills

7.38km at 5'54"/kkm (including the first 500m walked, and a couple of dog stops).

Felt ok, although need to watch left knee

Bike ride - windy and a bit rainy at times

33.32km on the bike, in 1hr 17'53" - 2'20" per km - a pace of 25.67km/hr - which is quite pleasing as it was windy and didn't feel very fast.

1km "briquette" run to finish - which was horrible (but not pushing hard).

Personal best swim

In a wetsuit in the pool (very hot) - but 1,500m in 29'25", a PB by a minute or more. And two km to wind down, 1.08 at 5'37", 1.0 at 4'10" - fast too!

Morning jog

4.19 km at 5'29"/km down to the rickety bridge and back. A lovely sunny morning, but slightly heavy legs after Sunday (7km), Monday (8 km, with intervals) and Pilates on Tuesday.

Interval training

8.4 km in total, with 2.2 to warm up and 2.2 to warm down, with 4 by 1km intervals in the middle. All of the intervals were better than 5', and three were 4'34:, 4'34" and 4'30 (my current speed target)

Almost forgot - 1800m of swimming afterwards (easy night!)

Turriff aquathlon

The Turriff sprint triathlon was due to happen today, but the lashing rain meant that the bike leg was binned. So it was a 760m swim, and a 6km run (in cold, wet and windy conditions). My first aquathlon!

The swim time (including the transition to run) was 17'08" (of which at least 2 minutes were getting out of the pool, pulling on clammy running gear and getting to the official start of the run. So the swim looks to have been 15 minutes or better.

The run was timed at 29'11" and officially about 6 km from the timing mats (although the Nike+ thought around 5.34km and 31'. So the pace was somewhere around the 6 minute mark, probably. I'm taking the official race distance as gospel! A bit slow, although the last km was a ripper, as I suddenly felt strong and was breathing well.

HRM around 170 throughout the run.

Last run before Turiff tri

4.01km in 21'22" at 5'19"/km, although the splits sounded faster on the Nike +

Swimming wrist check

Looks like the wrist is ok. At least 1km, no pain.

Stroke count wasn't as good as I'd like though.

Sort of interval training

A slow 1.01 km to Pitfichie cross to warm up (5'11"/km). Then a fast 1.01 km back again (4'24"). Then 3.56km down to the Rickety Bridge and back at 5'10"/km.

Freshwater Bay

A very slow run to Tennyson's Monument, and back to the base of the hill with Judith. Total distance 9.18km at a pace of 7'29"/km (!). Quite a lot of stopping.

And then another from Freshwater Bay to Yarmouth along the railway path - 4.69km at a pace of 5'44"/km and a total distance for the day of 13.88km

Total distance for April

90.70 km (not bad with the first 9 days off)

So far this year: 407.22km (against a target of 333km). Yay

Back to Whitehills

On a lovely sunny evening - 6.71km (although the first 0.5km was mostly walking up the hill). Total distance this week 22.3km, and a total of 90.7 this month. Pace was ok at 5'28" per km. If you exclude the first 0.5km taking about 5 minutes, it's 5'8"per km

Gymtime

3.7 km on a horrible running machine in the gym in Madrid. And fiddled out of 0.3km by the Nike+


Apologies for brevity - posted from my iPhone

In Madrid

A slow run this morning in Madrid with Mike Comerford. 4.90km, at a pace of 7'14" per km (he was struggling, and there was traffic to cross).

Nice to be out though, and another european city added to the collection (Hamburg, Oslo, London to date)

Gym session

Went to the gym, intending just to shake legs out, but did 6 runs (although the shortest was only 0.18 km).

Mostly at around 10km/hr, although one fast half km towards the end. Total distance, 6.64km

Balmoral 10k

As trailed, The Hill made this one tough. First 2-3 km nice and easy. kilos 3.5-5 up a steep (and I mean steep) hill, with around 100m of ascent, made easier by pipers at the top. After that an easy cruise to the finish, knocking 4'30" kilos one after another.

Total time 53'08" which I think is a PB for a 10k

Loosener

5.81 km at Whitehills at 5'33" pace as a loosener for tomorrow's Balmoral 10k

Hilly Hampstead Heath

A longer slower run on Hampstead Heath. Certainly slower - 6.77 km at 6'36/km including some walking.

Fabulous day/evening though. Cherry blossoms, flowers, the works.

Now for a layoff until Saturday's Braemar 10km

"Interval training"

Tried for some interval training on the Rickety Bridge loop.

First 1km slow, then fast, then 500m each slow then fast. Definitely feeling the legs from the bike.

In any event, 6.04km in 5'33/km

Long bike ride

26.74 miles or 43.03 kilometres in 1 hour 40 minutes 52 seconds. A pace of 2.34 minutes/km, 25.6 km/hr. Not too bad for a long bike ride, and a hot day.

Up the glen with the dog

Ran from Paradise up the glen to the top of the track (3.7km) and then back down, and up to Pitfchie and back (5.8 km).

So a total of 9.5, total distance this week 39.8 km - quite an epic.

Bike/run brick

20 km on the bike, at a speed of just under 28km/hr (which is good), and then a 2.01km run in 11 minutes, just to shake out the legs.

Back to the gym (2)

Three runs: 2.4 km at 10km/hr plus cool down, 5km at 25'40" (tempo/interval) and then 2km at 10km/hr on an incline programme. Legs still not fully back from Switzerland yet.

Still heavy, but back to Three Peaks Training

Triathlon training last night. 3 runs: 5.29km at 5'53"/km as a warmup, then a fast 1km - 1.02km in 4'19" (4'18" pace, but mainly downhill), and then 2.19km in 5'44" pace back to the pool.

Swim was 500m warmup, 500m in 50m sprints, 150 m in 25m sprints, 250 m in 50m sprints, then a 750m - total 2.15km in the hour

Consequently, today is a day off and I'm knackered

Back from skiing

The 10.15km in 57'58" today made it pretty clear that a week "off", skiiing, does not constitute a week off. The routing was up at Whitehills (along the spur, to the top of the hill, back to the car park) and then home via Max's, the Lenthalls and the middle road.

Really very little in the legs. But at least I'm back out there.

Reps

A 2.11 km warmup, then 4 fastish 1kms, then a 1.5 km warmdown.

Not bad (very sweaty)

Total distance for March 119.01km - personal best

Three Peaks Triathletes - first training session

7.34 km, with an initial 1.5 km warmup, then 4 reps of 1 km, or thereabouts, 4'38"/km to 4'52"/km, with a final rep and then another 0.5 km cool down.

Disappointed that the fastest interval wasn't 4'35" or better, but maybe next time.

Then 2,000m of swimming in various shapes and sizes. Good fun

Two short runs

Up and down behind Pitfichie, after 8km on the Mountain Bike:

1.54 km at 6'08"/km uphill and 1.29km at 4'49" per km downhill.

Total distance so far for the year: 301.49km - so back to the 100km/month average

Over 100km this month

6.15 km around Whitehills (not very fast, 5'36" per km), takes the total to 101 point something. And I'm not done for the month yet

4 runs - two fast, one medium, one slow

Warm up 2 km at about 10.5km/hr

Fast km at 13 ish

Medium 1.3 at 12 ish

Fast 0.77km at 13.5

Total distance today 5.22km

Half marathon official time: 1 hr 55' 37"

Making a pace of 5'29" per km. Well chuffed now to have beaten 5'30" for a half marathon.

Still heavy legs

4.53km at about 5'41" pace this morning.


Apologies for brevity - posted from my iPhone

Road bike, lovely evening

A few km (maybe 17) on the bike in about 42 minutes - which would make it an average speed of 24 and a bit km/hr. ok since I did a half marathon yesterday!

Inverurie Half Marathon

Well, the day dawned bright and clear. And the half marathon went off fine. Obviously 21.1 km, and in a time of 1 hour, 55 minutes 51 seconds at an average pace of 5'31"/km.

This was better than I'd hoped - I was aiming for 5'40"/km or 2 hours, so I'm pretty pleased.

And the best thing is it means I've done this week's mileage already!

Ugly gym session

A run which was described as Up and Down, but in fact was less up, then more up, then less up. Gradient increasing from 1 to 6 over 6 minutes, then decreasing from 6 to 1. Speeds from 12.5 at 1 degree, to 10.5 at 6 degrees and back.

At least it added 2.27km (in 12 minutes) = average pace of 5'17"/km

Romper suit swim

First swim in the trisuit. Felt good and 1500m in 31'30" I think is a personal best. Yay


Apologies for brevity - posted from my iPhone

Well on track - 20% down

Well, today is day 73 of the year - making it exactly 20% of the year gone.

And I've covered 250.75 km according to Nike+ plus maybe another 1.5km of dropout and errors from the technology.

So I'm 50km (or 25%) ahead of my target at the moment, or put another way, only 2.56km/day now required. Or 17.93km/wk from now on.

Next major check-ins: 26th May (40%), 30th June (50%), 7th August (60%), 19th October (80%), 31st December (100%)

Chafe

Another wet and cold day. A slow 5.61 km with Judith around the Rickety Bridge loop.

Probably a slow tapering week leading to the Garioch half marathon on Sunday 20th. A certain amount of chafe being felt here

Distance so far this week: 5.61 km

This month: 53.25km (not bad for the 13th of the month!)

Long and wet

15.7km around Aberdeen on a slow, wet and windy day (about 2 deg C, windy, rainy). Deliberately went off slowly to maintain pace for half marathon (at Garioch) next week.

Speed generally ok, although glutes tight by the end. Good stretch, sauna and jacuzzi. Will loosen up again tomorrow.

Pace 5'50" per km on average, total distance for the week, 27.31km (despite a few days off travelling/with a cold).

Next week likely to be slow, as tapering for half marathon.

Beautiful day, horrible run

Started at Whitehills car park and ran uphill. Never got any faster. Plus a 10 minute timeout from Minnie going awol. All in all, not a big success

5.19km, but I'd rather not talk about the time/pace (5'59"/km)

Ullapool trip

One slow run of 5.35 km around Ullapool with Judith, as a warmup (Sunday morning). Followed by a fast 1km (4'39" (phew)

Glacial

12.1 km in 1:10:09 at a pace of 5'47"/km. Not much fun although at least I kept going

Day off tomorrow so weekly total 20.something km


Apologies for brevity - posted from my iPhone

Swim/gym

First about a 1km over 25 minutes, working on breathing to the left and form generally. Stretching/swinging from side to side, keep legs up too.

Then a gym session, starting with 10 minutes at constant 250 Watts on the bike, then two 1 km runs, one at 12.5km/hr and one at 13km/hr.

These felt pretty ugly (especially, oddly, the first) and required a certain amount of hanging onto the machine. But I made it, and added another 4'40" run to the total (just)

Benefits of a few days off

After Sunday in the gym, where I had not beans and Lyn made me take a couple of days off, I took the chance for a run this morning in the beautiful early morning sunshine. The rickety bridge loop, anti clockwise.

While the Nike+ took ages to lock onto the satellites, it still rated the 5km at 23'55", with the total run 6.17km at a pace of 4'55". Is that a PB for 5km outdoors? - I think so

So the days off seem to pay

Down the gym - again

Four runs in the gym - 2.04km at 10-10.5km/hr as a warmup. Then an attempt at some speed work - 0.51km and 052km. Horrible.

More stretching, then 1.03km at 4'29" per km as a more successful fast run.

Total distance for the week: 31.85km

Total distance for the month: 92.57km

Total distance for the year (according to Nike+: 197.49km (plus another maybe 1.5 from Nike+ errors and dropouts

Still well on target!

The Parks (episode 2)

Another run in London, based at the Rembrandt. Nice morning, early start, up Exhibition road, and then around Hyde Park, Green Park and St James' Park. A total of 10.37km, at a pace of 5'27"/km and a total time of 1 hour, 2'5"

Apparently a PB for the 10k - 54'24 or something like it - still a way off the 50 minute target for an outdoor 10k.

Total distance this week already 27.7km, and only 12km to do before the end of Monday to make it another 100km month

Shaking out the legs

Went for about 6km (Rickety Bridge Loop) early on Tuesday, to shake out the post race blues. The first km was lost by the Nike+for some reason, but it collected the other 5.03km in 26'30" - a pace of 5'16" which was pretty good.

Inverurie Duathlon - race day

Very cold (4 degrees) and windy (northeasterly), and damp.

First run: 24'03" for an official 5km (although Nike+ had it as 4.1 km). 3)" in transition as I put shoes and bike helmet on, and then the 21km bike run in 51'14". Average speed 24.6km/hr. Really didn't like the wind and damp, although I did touch 58km/hr at one point. Then T2 (24"), and the second run in 24'57". Total time 101'12" - slightly outside the target, mainly due to slower than hoped cycling.

Short warmup jog

Inverurie Duathlon: 1.3km in 7'44" - a pace of 5'55" per km. Just a warmup (in fact a run to the swimming pool to go to the loo!)

Warm up

2.04km at 10km/hr


Apologies for brevity - posted from my iPhone

Back in the pool

1,500 m in 32'45" (personal best, I think). Trying to swim long and swing from hip to hip, which seemed to go ok.

Gym nasty

2.4 km at 12km/hr (5'/km) at alternating gradient 2 degrees and 4 degrees (one minute each). :Last minute at 5 degrees for a final insult.

Sweaty. Proved max heart rate is 174 bpm

Warm up

Just 1km at 6' per km as a gym warm up


Apologies for brevity - posted from my iPhone

St Valentine's Day Massacre - not really

Up for a quick 5+km loop before work. I think the Nike+ was being over generous, as the first 4km were all apparently at 4'23"+/- 2 seconds, and really didn't feel that fast. Turns out the machine didn't find the satellites until km number 4.

The rickety bridge loop scored 6.3 km, which is longer than it should be.

Anyway, it goes down as a PB, and 6.33 km to start the week (which should be a light week as there's the Bennachie duathlon on Sunday).

Laps

Staying in Somerset there was a 1.7 km loop by the house. 3 laps at 5'18"/km.


Apologies for brevity - posted from my iPhone

Three parks

8.42km at 5'34"/km in two runs around three of London's great parks: St James', Green and (some of) Hyde Park.

Beautiful morning, with the sun rising, mist on the Serpentine, Buckingham Palace etc etc

Gym session - what a lot of runs

First a slow warm-up - 1.00 km at 5'45"/km

Then into a gym session with Lyn - a warm-up on the bike, then stretching, then abs and then 3 x 1km runs at 12.5, then 13.0, then 13.5 km/hr.

So:

1.00 km at 4'49"/hr
1.00 km at 4'37"/hr
1.00 km at 4'25"/hr

And then a longer slower run: 6.71km in 40'14", at 5'59" per km

So of to a great start for the week with 10.73km under my belt already

Back on the bike

10.3km on the mountain bike with the dog running alongside! I don't know if her barking means go faster or go slower! Very slow, but work to do on the bike now. Recorded on www.trailguru.com

Another 5km, some quick

1.05 km at 5'37"/km
1.01 km at 4'29"/km (yay)
3.03 km alternating every 200m, 10km/hr and 13.5km/hr. Average pace 5'07"/km

Total distance this week: 31.61km
Total distance this year: 123.41 km (plus the missing 0.92km)

Fast!

A five km run at less than 5'/km. Yay. The details: 5.06km in 24'51" - a pace of 4'54"/km. Also a 1km warmup run.

On the treadmill - but I think this was a first genuine less than 5'/km run.

Another month begins

with 7.29km around the Pitmunie loop at a pace of 5'25". Early in the morning. Sun rising - nice!

And I've gone to the blue level on Nike+, meaning I've now completed 1,000km running since the end of 2009.

Longest run of the year

13.1km, in 1hr13'20" = average speed of 5'35" per km - which is pretty good given the hill nature of the route. The route was around Delab to the Rickety Bridge, then the Pitmunie loop clockwise, ending with the riverside loop.

The Pitmunie loop clockwise turns out to be tough - there's more uphill that way around but I felt pretty good even on the uphill sections.

Total distance so far in January: 104.9km (plus the 0.9 km the machine lost earlier), so it's a 100km month!

Swim

1500m in 34'54". Tried to be fishlike.


Apologies for brevity - posted from my iPhone

Mountain biking

Took the mountain bike, newly refurbished, up to Whitehills with Minnie this morning. Probably around 12km in 45 minutes, but not able to get on the granny ring on the front derailleur. More maintenance to do!

Intervals

Another gym session. 1km warmup and then 5km at 10-13.5km/hr. Average speed just under 12km/hr. Better than last time!

30km this week.


Apologies for brevity - posted from my iPhone

Intervals

Back to the gym. 2km warmup at 10km/hr

Then the main event: 5km, mainly at 10km/hr, with occasional intervals at 13.5 km/hr, trying to run according to HR monitor - Up to 170 in the intervals, relax back to 150 in the slow. Need to actually do it properly, as I was wimping out at 165.

Total distance this week: 25.69km, this year: 85.71 according to Nike+, plus 0.92 missing = 86.63 km

Slow quick quick slow

Four runs in the gym tonight, all at 1 degree of incline on the treadmill.

2km at 10km/hr pace to warm up.

Then 1km fast - in 4'45" (max heart rate 175), then a short rest, then another 1km in 4'39". Finally a slow warm down, again 1km, but at 10km.hr. for reference, the fast speeds were 13.4 (increasing from 12.8 on the first) and a flat 13.2 on the second. Felt tough but doable - maybe 13.8 next time?

Sort of cheats on your Nike+ as that counts as four runs, and two of them fast (giggles behind hand)

Yeah baby

The Pitmunie loop - 7.26km in 38'09" - average speed 5'15" per km. And I can probably take another couple of seconds per km off that, as I had to stop to let a car past.

This run was in the dark, with a head torch and flashing armband and carrying my fibre flare rear light in my hand. Just after 5km, I fell into the muddy gutter - whilst waiting for a car to come past from the front - and was filled with adrenalin for the rest of the run! Result - great run (and, before the fall, a personal best for 5km, including the climb to Arneidly - 25'59")

13.34 km so far this week. And only a bit sore in the ribs

Back in business

After a ten day layoff, I gingerly went back out running yesterday (23/1/11). 6.07km in 33'09" - a pace of slightly better than 5'30" per km. The course was the rickety bridge, anti-clockwise with an additional tiny loop by Ken and Lyn's house. No serious after-effects, so I'm back in business. I'll try for 7km tonight.

Reassuringly, I'm still 3km ahead of my aggregate daily requirement to make my 1,000km target in 2011.

Also went out on the bike for 25km on Saturday - first ride with clippy pedals. Not very quick, but I really wasn't trying very hard!

Westhill duathlon - wimping out

Well probably, unless I feel BRILLIANT tomorrow. Still got a sore muscle in the abdomen (at least I know have a muscle in my abdomen), and doctor says to take it easy.

Corrections

Turns out I've been posting to the wrong place all week, so apologies. Total distance this week in fact just over 20km.

So that's ok

The good, the bad...

10km running on the gym treadmill in 53'43 which was not bad. Then 1500m in the pool in 38'49" or something, which is positively glacial. Don't understand what's happened to my swimming.

Total distance this week (Sunday to Saturday): 30.67km

Apologies for brevity - posted from my iPhone

In the gym - systems malfunction

Ran 10km in the gym but the machine only recorded 9.08km. In fact, I forgot to switch on until I'de reached 2 km, so I ran the rest, and left the machine running until the time caught up. Then I wasn't allowed to calibrate the run, so my Nike+ total is 0.92km low for the year. Boo

Total for the week: 30.77km

Dog excitement

The rickety bridge loop, but met a dog at Delab which jumped up and effectively punched me in the ribs. It's been hurting ever since.

Doctor says I should take it easy - we shall see.

South Ken

Staying in London, ran around South Kensington - 6.41 km at 5'26" per km. Reasonable tempo run - probably better if I disregard a few seconds for traffic lights, road crossings etc

Pre-quiz run with Tom

Went off like the clappers to Jack Straw's Castle and then agreed a truce on the way back.

Total distance 6.73 km at 6'01" per km (apparently, it felt faster). The Nike+ doesn't show the perceived speed difference - maybe it's just the start was harder as we weren't warm.

Distance this week so far: 18.53km.

Painful rib/abdomen after the dog event on Sunday, so not sure if I'll do the Westhill duathlon on Sunday. Day off today anyway.

Two quickies

1.11 in 5'45 , 1.11 in 4'30". Both ish

More than 20 km this week. Phew

Apologies for brevity - posted from my iPhone

To the tune of the A-Team theme...

"Friday night, prosecco night..."

A day off. Fab

Gym, gym, gym

No running today, but 10 minutes on the bike at level 16 (random programme), and 2 5 minutes sessions on the stairmaster at level 13. So although no running, still 350 calories or thereabouts burnt on other machinery.

Definitely a day off tomorrow, and maybe a run or bike (if not snowy or icy) on Saturday.

Weeks

I'm treating weeks the way the Godless Nike+GPS application does, with the first day being Sunday. Which means that New Year's Day was a week all on its own. My cumulative totals are therefore:

Week 0: 9.43km
Week 1: 20.72km (so far, hoping for more on Saturday if the snow isn't back)

Which means I've met my week 1 target already!

Fast kilometre

After 2km warm up at around 10-11 km/hr, I went for a new fastest km. Alternating between 12.6 and 13.5 km/hr for 1km, I managed a km in 4'35". Yay!

Then 3 km on a random hill programme up to 4.5 incline, at 10.5 - 11km/hr.

Not too much in my legs today. Gym session tomorrow and then a day off on Friday, I think.

Two today

The first a gentle warm up for my gym session: 12 minutes, 21", 2.05 km, at a pace of 6'.00" per km.

The second was fiercer: 12'11" at 5'17" per km (11.5 km/hr) alternating gradients between 2 and 4 (one minute each) - once my 10 minutes on the stairmaster, plank and pressups on the ball and other abs and hip flexor work was done. A day off tomorrow, perhaps?

Aggregate distance this year:24.13km

Aggregate distance this week: 14.7km

Going strong!

A quick one

Total distance 4.94 km with the first 1.94 at 11.5km/hr and gradients up to 5.7. The best was the last km at my best pace ever: 4'36"

In the middle was a gentle stretchy 2km at 6'/km, to loosen up the legs after the constant output treat on the bike. And back to see Lyn (trainer) again tomorrow. Terrific!


Apologies for brevity - posted from my iPhone

Keeping it up

Up earlier this morning, and decided to seize the moment with a run before breakfast.

5.38km around the Rickety Bridge loop, at an average pace of 5'35" per km - only barely faster than yesterday's longer run. Partly excused by slippery/squishy underfoot conditions for some of it - but not really fast enough to be considered a tempo run, and not long enough to count as long and slow.

At least I got out there - and now only need another 5.2 km this work to maintain the necessary averages.

And we're off!

A lateish night (home at about 2am) at Max's, but stayed sober as a judge.

So up at 11am, and off for the Pitmunie loop plus the rickety bridge.

9.43 km, in 53'06" - a pace of 5'38"/km which is fine for a longer slow run, especially in the conditions.

Cool and breezy, with difficult footing, especially on the hill up to Ardneidly with packed ice all across the road and only patchy grit and by the river, where the choice was ice, hard-packed crunchy snow or mud.

Ahead of the curve already!