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