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