June distances and half year check

Swim = 8500m (8333m target) Bike = 211.22km (166.67km target) Run = 88.23km (62.5km target) Comfortably ahead for the month. Half a year in: 50.725 km swimming (ahead), 1176.5km bike (ahead) and 425.48km (ahead). Ripper!

Finally some ok weather

First just over 2km in the pool. Probably 2.05, maybe 2.1km, at 2.06minutes/100km. Then the bike, 41.58km at an average speed of 26.3kph - not bad given hilly and windy. Pleased with that

Wet at Whitehills

A waddle around Whitehills with Minnie on a murky misty evening. 8.46km at a moving pace of 5'46" No bounce in my bungee

In London - 2 parks

Staying in Victoria, so up to St James and then Green Park. 6.24km at 5'30" overall (5'24" moving). Felt ok

Up and down the glen

Mostly walked up the glen, and then ran down - about 3km at about 5'00" per km

Gym triathlon

Went for an Olympic distance triathlon in the gym today: 1,500m in the pool: 30'41" Then 40 km on the static bike: 1hr15'43" Then 10 km on the treadmill: 53'38" (although the treadmill thought it was only 9.8km) The run was great: first half at 11km/hr, then slowly increased to 11.5km/hr by the end

Distances in June so far

Running: 60.53km (monthly target: 62.5) Swimming 4950m (monthly target: 8,333) Biking: 129.64km (monthly target: 166.67)

Some treadmill time, and then Westhill

Wednesday - 1km warmup at 12km/hr, then 2.38km of gradient intervals with Lyn at 11.5-12km/hr, level 10 (up to 7.8 degrees) for 12 minutes. Average speed 5'02"/km Thursday, inaugural lunchtime run - 6.48km at 5'10" Total then: 9.86 km since yesterday

1500m swim and then the gym

1,500 m in the pool, split into 1,000 (or 1,050m)in 20'29" and then 500m in 10'21". Should/could have been faster. Then a gym session including 10 minutes on the static bike at level 15, covering 5 km.

Climbing practice

To Banchory with the bike in the boot, to cycle up the easy side of the Cairn O'Mount. Apart from a very steep section just after the AA phone box, it was just a grind up, mostly in the saddle, with the 20km to the summit in around 1hr10'. Came back quicker (and shorter, channelling the Knockburn tri route) and averaged 22.8km/hr moving, with 993 metres of ascent. Then a 6.02km run with Minnie at Whitehills with a moving speed of 5'43"/km (but actually 6'24" all up). Then a serious snooze on the sofa at home!

Gym friday

Speed intervals on the treadmill - 12km/hr baseline, with 14.5km/hr, 15km/hr and the last mite at 15.5km/hr. One recovery interval at 12.5km/hr not a success! Then just over an hour on the turbo - 22.77km in 62'10" - 22km/hr.

Around Newham

Around Newham, at 5'35"/km moving (5'43"/km total) on a flat course around the Excel Centre

Tempo run

13th June - 6.42 km run around Billund - a decent tempo run at 5'11"/km Flat as a pancake, which was nice, and sunny and warm

Weekend away

Felt very tired all week, so did nothing from Tuesday's session with Lyn until Saturday afternoon. Saturday was 20km on the static bike in the Missoni in Edinburgh, and then 5km on their treadmill (very slow - still not much in legs).

3425 metre swim in 1hr15'33" Had to be 25m more or less, but not sure which!

Long and slow Whitehills to Paradise

A 75 minute Zone 2 was required: so Whitehills to Paradise - long and slow. 12.09km at 5'46" moving pace (6'15" average, with one 5 minutes break for Minnie to reappear)

Year to date cumulative distances

Swimming: 42.225km (pro rates to 101.34km) Bike: 965.3km (pro rates to 2,316.7km) Running: 337.15km (pro rates to 809km) So ahead on all counts. Expect to gain on the swimming and biking in the summer, with running to catch up in autumn/winter

May totals

Running: 65.19km Biking: 289.97km (dominated by the Isle of Wight Randonnee and the Aberfeldy look see Swimming: 8.55km of which 800m was in open water Targets 62.5, 167.67 and 8.33 - so all good for May (and excellent on the bike)

Saturday brick

41.63km on the bike at 25.3km/hr (25.7km/hr moving pace), and reasonably hilly with 519m of ascent (trying to be hillier - via Chapel of Garioch). 2 category 5 climbs - one up to C of G, and then one past the Bennachie centre. Then 4.19km at 5'41"/km (5'36" moving pace) running. Ok but for the stumble and grazed knee