Gym session

1 km swim in the pool 20'20" (back in karmic balance with the universe on swimming)

2.23km in 12 minutes, inclines 2/4 then 3/5 minute by minute. Couldn't do 12 km/hr. No legs

Wobbly legs around Whitehills, then on the bike

6.5 km running around Whitehills at 5'56"/km (5'39" running).

Not very nice.

But better on the bike later: 22.59 km at 28.3km/hr - best for a while on the road bike (but carefully picking unhilly and unwindy route)

Horrible legs around bennachie

Clearly still recovering from Lyn's brutal intervals- no bounce at all. 6.18km at around 7 minutes/km all up. AT least the average moving pace was nearly 6'/km.

Ugh, and I still owe the cosmos 5km running and 1km swimming. But I'm 25km up on the bike.

Swimming

2.25km in the weekly session at David Lloyd. 250km as pre-session warmup; 2km during the hour

Gym times two

First (Wednesday) just a 0.5 km mini warm up before an arms and upper body session with Lyn.

Then (Thursday) a touch intervals session, with 3 x 1 km at 12.5km/hr, 13.5 km/hr and 14.5km/hr, with 2 minutes walking in between each km. Haven't seen my HR up at 178 for a while!

And swimming tonight.

Long slow bike, on sunny but cold day

65.7 km (Lords Throat to Bridge of Alford, then back to Dunecht, Echt, Dunecht and then back via Castle Fraser and Kemnay. Average speed 24.1km/hr

Mini triathlon in the gym

1km swim in 19'43" - which i think is a PB

Then 5km on the bike at level 13 to 15, but probably levels were too easy

Then 3km on the treadmill, at pace better than 12km/hr

Transitions not really important, as not trying to do these too fast

Edinburgh morning run

4.86 km around Edinburgh, at 5'27". Time 26'28"

Gym session

2km at 12 km.hr on the treadmill, at gradients up to 5%

35km on the bike, then 6km running

A sort of brick (with a big interval).

35 km to Bridge of Alford via Lord's Throat, and then back on the main road. Second half miles quicker as probably minor tailwind, and in a hurry to get home

Then 6km running and walking at Whitehills with the dog.

Rickety bridge

6.34km at 5'21" per km, which I suppose is good, as it felt awful. Perhaps last night's prosecco wasn't completely helpful!

Gym session

6km at 12km/hr, and then 2km in the pool, 1.5km at nearly 20min/km.

Tired now

Gym sort-of brick

2km warming up on treadmill at 11km/hr

16.7km on the gym bike in 30 minutes

then 1km at 12km/hr or better on the treadmill (but no more)

Brief treadmill session on Saturday, snowy MTB on Sunday

3 km at slightly better than 12 km/hr on the treadmill (although Garmin recorded 15'18", which was on the low side)

Then a 23.86km snowy MTB ride up the Glen, past Pitfichie and to Whitehills and back via Pitmunie. Average speed 14.1km/hr (14.3 km/hr moving speed)

Another gym session

2 km at 11km/hr to warm up

Then 30 minutes on the static bike, covering 5.95km

Then the triathlon swimming club - 1850 m in the hour, with plenty of kicks and drills

Gym brick

30 minutes on the static bike (16.35km at level 13), then 5 km on the treadmill at 12.0km/hr