Cumulative distances - end July

Swim = 13500m (miles ahead of 8333m target) Bike = 190.74km (166.67km target) Run = 80.8km (62.5km target) Comfortably ahead for the month.
7/12 of a year in: 64.2253.863km swimming (6.5km ahead of 58.33 target), 1367.3km bike (206km ahead of 1166.67 target) and 506.18km (68.8 ahead of 437.5 target). Even more ripper!

Brick session

Warm up circuit around Pitmunie - 7.19km at 27.3km/hr
Then the time trial circuit: 14.16km at 31.1km/hr (Yay - above 31.1 km/hr)
Brick run: 2.01km in 10'45" - 5'21"/km
Total distances for July:
Bike: 196.74km (vs 167km target)
Run: 80.79 (vs 62.5km target)
Swim: 13.1km (vs 8.33km target)

Treadmill half marathon

In the gym, at a 1 degree incline, started at a steady 11km.hr, averaged 5'31"/km moving speed and held it pretty much there. Convinced myself that I've got a half marathon in my legs.

Back home, back on the new bike

A quicker ride on the new bike, averaging 27.3k/hr for 35.35km and 298m of elevation gain. Average speed getting towards the old bike, and still need to move the saddle back and up a bit. And get aero bars

Slow kilo - trying to go long

Flaky recording by watch - looks like 94 lengths - 1128 m in 23'40" - average pace 2'06/100m

Update: Tuesday-Thursday morning

Tuesday: nothing
Wednesday: 5.01km at 5'53" (5'35" moving) with Philip in the morning Afternoon: "fast" kilometre in the pool: 20'36"
Thursday morning: team run, 5.54km at 5'56" moving.
Cumulative distances for July so far: Bike: 140.04km (vs 167km target) Run: 57.68km (vs 62.5km target) Swim: 12km (vs 8.33km target)

Slow in the pool

After 6km walking in the hills this morning, a very slow feeling 1km in the pool. In two sections: 10'46" and 11'35"

2km in the pool

Knocked out 2km in the pool. The first in 21'05" and the second in 22'09"

Slow local jog

5km in 33 minutes, then the last 1/2 km walking home

Fast kilo

1km fast in the pool - 20'09'

Le Mont Ventoux, from Sault, and back

53km up and down Mont Ventoux, on a lovely, not too hot, sunny, not too windy day. Hired a bike from Albion Cycles in Sault (a Giant Defy with a triple ring - thank goodness), and attached my own pedals. Bought two water bottles and was wearing my UnderArmour top and Brunello di Montalcino top (and wiggle shorts). Water bottles had one

sachet of energy drink, and one with hydration tablets. Set out from Sault - first couple of km are downhill, before starting the climb through the lavender fields. Nice and steady, although was on the smallest chainring in no time. After maybe 10km, the gradient eased, and the easier spinning started, with some faster work above the lavender. Surprisingly quickly, the Chalet Reynard appeared, and time for a break. First 20km in about 80 minutes - average 15km/hr and heart rate at around 150 most of the time. For future reference - very patchy phone signal at the Chalet. After 40 minutes, set out for the top. First climb out of the Chalet was tough, before easing a bit, and then firming up again and getting very steep towards the top. There were 4 different photographers, each of whom took one or more photos, and then slipped a card into your pocket with their web address. One or two gave a cheering word, and one a little push after feeling that my rhythm change had cost me time. Didn't stop for the Tommy Simpson memorial, which is really quite near the top - in the last km I think - as I didn't want to stop. Around here the Broke car went past cheering wildly, which gave me a boost. The last hairpin onto the summit was hard, but nobody's going to stop there, and then you're on the summit plateau, with the biggest pick and mix sweetshop you've ever seen. Hit maximum heart rate of 172 on this corner. Took a few minutes to get my breath back, and found the intermediate climb time, set from Albion Cycles, was 2 hours and 51 seconds! The turned around and kicked out for the downhill. The first section, to the Chalet, was fantastic, with great views and lots of visibility on what was coming up. The only problem was slow down-going cars which wouldn't let you overtake. After the Chalet, the road had ups as well as downs, but great fun on the straights, and changing down a couple of gears into the hairpins to accelerate out. At least one car pulled over to let me past - epic! All too soon, you're back in the lavender, and then it's the last 2km, climbing back through Sault to the shop. Weary legs at this stage, and the total time was 2hr42'58", at an average moving speed of 19.8km/hr. Would have been 20, had there not been traffic in the way on the descent! Fantastic experience - tiring but not ridiculous - so no more fear of climbs for me!

Catch up, Tuesday and Thursday

There was a lunchtime swim on Tuesday: 1.008km in 22'28". Then wednesday off. Thursday, double length swim: 2.016km in 42'18". First km in less than 21'. Tomorrow: Le Mont Ventoux! (from Sault - wimp's route)

Holiday - first days

Started well, with a run (got a bit lost) and a swim: Run: 6.59km at 5'28" Swim 1,008m in 22'45" (12 m pool) That was Sunday. Monday: swim only, 1,008m in 22'18" Tuesday morning: 5.01km with Judith, Natasha and Philip at 5'57" moving (with some dawdling)

30.8 km on the new bike

I think my tyre pressures are too low, as it's still slow. But hilly ish

Static bike warmup

Slightly over 5km in 10 minutes with random gradients, and trying to keep the cadence over 90

Treadmill warmup

2.03km at 12km/hr with gradients up to 3.6% Some way to start the day

Sneaky lunchtime run

10km on the treadmill at 5'08"/km according to the Garmin. Slightly less kind according to the treadmill, which had the run as 10km at about 5'22"

First ride on new bike

45.05km at 24.8km/hr on the new (Giant TCR 2) bike. Saddle needs to go up a bit and forward a bit, I think, and not much in the legs today, so not quick.

2,00m in the pool

Lovely long strokes to start with - count around 16, but went up over 20 by the 1km mark and stayed there. First km was 20'05", total time 41'37", so the moral is to keep long!

Ulsteinvik again

Nice tempo run of 10.13km at 5'24" in Ulsteinvik. Probably 17 degrees,flat calm - nice! Last km was fast!

July starts

with 7.33km at a moving pace of 6'33"/km along the Bennachie Turnpike Trail on a muddy and rainy day with Minnie (who is to blame for some of the interruptions). Very slow, no energy following yesterday