Trying to level with the cosmos

I'm a few km behind swimming and biking this month, so in a bid to catch up, I knocked off 20km in 36'31" in the gym (level 13 random programme) and then 1 km in21'15" in the pool (not really happening)

First BST bike ride

A lovely evening, so 36.73km, in 1hr20.01. Craigearn, Dunecht, Lynn of Skene, Kintore, Kemnay and home.

Average speed 27.5km/hr - not bad for the distance, and at least I kept the HR above 150 most of the time (or so it seemed, with the overall average HR 150. Much better than yesterday's mosey, but need to push harder on the HR

Aggregate distance March so far

On the bike: 95.63km - well short of the 160+km target for the month. Bike to swimming tomorrow?

Swimming: 8km (should get to ten tomorrow evening)

Running: 66km - on target for the month, but concentrated into two long runs.

Bike trip

Garmin went a bit mad today, failing to record 47km in about 1 hr 50 minutes (average 25.6 km/hr) with HR around 130-140 mostly, so obviously slacking a bit.

Then to the gym: 1km very slowly in pool (without accurate timing and wearing parachute pants.

Relaxed swim, and two leaden runs

2.2 km around Aberdeen, and 6.8 km around Whitehill (Tuesday and Saturday respectively). Around 5'45"/km.


1 km swim (very slow), after a session with Lyn

Chapel of Garioch 1/2 Marathon

Official time: 1hr 56'35", which is 58 seconds slower than last year. About 3 seconds per kilometre. What went wrong? Not sure yet, although I could have done with more longer runs beforehand.

I lumped my way all the way up Dubstone hill, and didn't stop at water stations (except the last one), this time, which means average moving speed was lower. Hmm

Lyn doesn't believe in tapering

2.27 km at 11 and 11.5 km/hr; gradients 2 and 4. minute by minute. Gradient intervals.

Then 1km swimming, slow, but trying unsuccessfully for stroke length

Moseyish cycle

39.63km up to Chapel of Garioch, completing the 1/2M loop, then back to Kemnay and home on the main road. Average speed 23.1km/hr, which was fine as I wasn't even trying to push.

Lovely lovely spring day, though

Last long run before half marathon

10.01km on the hilly part of the 1/2M course - 5'34"/km, including some shameful slacking (walking) at around 15 minutes.

Should do better on race day, as there's a nice long flat section to start

Tempo swim (with hat)

2km in 40'14" (disappointing, especially as I thought the hat would speed things up). ON track until 50 lengths, then it went to rats

Tough session in the gym

First 800m on the treadmill, reclaibrating the footpad.

Then 4,200 m, to make a total of 5km, in 27'45" - average speed 5'33"/km.

Then Lyn put me on the rower (2km in 7'49"), and then two constant output 2km drag races on the bikes - so a total of 4km cycling too.

Gym session - intervals again

5km on the bike in a little under 10 minutes.

Then the killer intervals: 1 km at 12.5km/hr, 2 minute walk, 1 km at 13.5 km/hr, 2 minute walk, 1 km at 14.5km/hr, rising to 15 at half way, then 15.5 km/hr then 16 for the last 100m. Killer. Total 3.4km

Last long run before Garioch 1/2M

15km ground out, at only just better than 6'/km (5'57"/km).

Five laps of the dam, then across the rickety bridge to Delab and back. Not much power available, but steady enough.

Cumulative distance - February

Running in February: 65.11km

Cycling in February: 201.22km

Swimming in February: 8.1 km (doesn't include 2km tempo swim 1st March)

YTD:

Running:133.27 km

Cycling:339.37 km

Swimming:16.55 km

Against monthly targets of: 8.33km swimming (120m behind), 166.67km biking (6km ahead) and 62.5km running (8 km ahead)

Tempo run, tempo swim

5km on the treadmill (Wednesday) at 4'56" pr km. Tough one.(February)

2km tempo swim - average better than 20' per km - Personal best (March)