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.