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