Monthly totals - January

Swimming: 8.45km, in 7 swims, including 2 3PT sessions

Cycling: 138.15km, including 12.34 on the turbo, and 34.86 on the gym bike, with the balance on the road (6 bike sessions)

Running: 68.16km in 17 runs (11 treadmill, 6 outside)

Against monthly targets of:

8.33km swimming, 166.67km biking and 62.5km running, this isn't too bad for a busy January

Three Peaks session

5.08 km in 25'38" (5'03"/km), and then around 1450m swimming in the pool (with lots of breathing exercises

Friday in the gym

5km tempo run in a whisker under 25', and then 1km in the pool in 21' and change

London bridges

Staying at the Strand Palace, did 5.5 km around a few bridges at an easy pace with Mike. That was Wednesday.

Then onto the turbo trainer on Thursday, where things were horrible. 12.34km in 32 minutes at 22.7km/hr. Arrgh

Gym again

After a weekend of wingeing, I went to the gym for a bike ride. 2km warmup at 11km/hr, then 55 minutes on the bike at level 13, which it thought was 30km (but was probably 25 in real life), and then a 3km brick to loosen off at 11-12 km/hr

With a rough throat, I was pleased to get anything done!

Gym again

2km in the pool in 43'36" (21'15" first 1 km, 22'17" second 1km), then a muscly session with Lyn, including a 2km warmup at 12km/hr at 0-5% incline

Gym treadmill

2.18km on the treadmill, at around 11km/hr. Incline between 2 and 4 - no fun, as tired legs.

Yuck

London Trip

Two runs in London


10.01 km around Newington Green and Islington, average moving pace 5'22"

Then a very nice dinner at North Road, which explains...

Then, with a slightly furry head, 6.2 km around the Heath, VERY slowly with Natasha, Philip and Judith. Average moving pace 6.'49"

But Added 16.2km over the weekend

More gym fun

Three 1 km runs, with 3 minutes walking recovery

First: 13.0 km/hr

Second: 13.5 km/hr

Third 14.0 increasing to 14.5, 15.0 and 15.5 km/hr

Haven't seen my heart rate at 179 for a very long time!

Training, training

Two sessions with Lyn in two days, but only 2km added to the total (albeit at 12km/hr and gradients up to 5%.

And another 250km swimming tonight - 5'15" - not fast enough, and didn't really feel the lats working today. But tired after gym session (is my excuse)

I've decided to capture biking in gym as "recumbent cycling", whereas turbo training will be "indoor cycling".

Three Peaks starts again

5.12 km around Inverurie, at 5'28"/km, and then 1.75km in the pool in a series of moderate pace and 1 in 4 lengths a sprint

Airbrick (that's a brick with a small gap in it)

50km on the bike (actually 49.08 after an abortive 800m when I'd forgotten my shoe covers), at an average moving speed of 25.3km/hr. Not very quick, and virtually no wind (but some rain towards the end). Didn't feel I was pushing very hard.

Then long enough at home to change shoes, tracksuit bottoms and collect the dog, and off to Whitehills for 5.2km at just over 6'00"/km (moving speed - with lots of walking and rests). Going to have to work on these bricks.

Gym again

5.15 km at 11km/hr on the treadmill (although the Garmin was a bit less generous on distance and speed), then a 1km swim slightly faster than yesterday

First swim

After a toughish session with Lyn (with lots of arms and shoulders work), a very leisurely 1km swim in 23'5"

Warm up for tennis

2km (according to the Garmin - but 2.15 according to the machine and the Nike + - despite recent calibration. Must try another calibration.

Pace of 11km/hr steady - just a warm up after all (and legs a bit flat after yesterday)

And we're off (for 2012)

Cycling: 41.01km in 1hr40'45" - average speed 24.4km/hr. Slow, but a reasonably hilly route, and at least the average speed when not climbing was good.

Bennachie pilgrimage

The usual new year trip up Bennachie - 4.5km, and 300m of ascent (and descent). Walking the dog, but still up and down in just under 1.5 hours