5km tempo run - treadmill

In 24'55" - 4'59" if the Garmin is to be believed...

2km tempo swim

2km in the pool. Felt ok to start but slowed down...44'03"

Cycle into Aberdeen plus Whitehills plod

The trip into Aberdeen was bizarrely only 29.29km (average speed 26.1km/hr). Usual route, so don't know where a km has gone. Then to Whitehills for a sluggardly plod and one long wait for Minnie. Average moving speed 7'02"/km) over 5.80km

Gym session and then outside the next day

Friday: 2 treadmill runs, 5km at c. 11.5km/hr - 5'24/km, and then 4km at 10km/hr - 6'/km




Saturday: A run around the garage: 6.38km, at 5'29" average (5'19" running pace). Very heavy legs, but then I did do 9km yesterday and have had a cold for two weeks. Then 1km in the pool: 21'55" - not very powerful, but reasonably fishlike

Islington

5km around Islington at 5'16"/km. Felt pretty good, despite the dregs of a cold and a gruelling weekend's drinking. Partly running off the adrenalin of a cancelled flight home, though

Yarmouth - Thorley and causeway

A bit of a slog to the causeway: 7.26km at 5'22"/km (5'14" moving pace). Felt heavy, due to impending/exiting cold

5km on the treadmill

Going down with a cold. 5km on the treadmill, in two bursts: 2km at 5'00"/km, 3km at 5'30"/km Horrible

Two swims

The first 1km tempo, in 20'11" which was fine (although wearing a trisuit, so slippery). The a 500m cool down, breaststroke and crawl, in 10'53"

Slow bike ride

What seemed to be a very slow ride on a cool still night. Average moving speed 24.1km over 32.24km - reasonably hilly - 380 m up and down

Slow swim

1500m in the pool. Didn't feel fishlike at all, and 2'08 per 100m Ugh

10km sort of tempo

10.01 km in 52'45" - around the Pitmunie loop anticlockwise, then along to Home Farm, rickety bridge and home (with a few hundred yards up the road to make the distance. 5'16" per km, which with the climb at kilometre 2 was pretty pleasing. Tight right hip flexor still, though.

Slow long bike ride to Insch

Long slow ride, recovering from Angela and Andy's wedding excesses, so no surprise when I ran out of energy after about 1 1/2 hours. 53.6km at 23.3km/hr (2 hours 17). Routing to Chapel of Garioch, Oyne, Insch, Auchleven, Oyne, towards Inverurie, back to Chapel and then down to Burnhervie and home. Beautiful day, although some breeze may have slowed the Oyne to Insch leg.

Pitmunie loop running

Clockwise around. 7.06km at 5'03" Nice calm, cool evening, but still a twingy hip

Two rides

13.55km around the time trial loop anti clockwise in 28'13" at 28.8km/hr (windy?) Then 17.83 at 23.3km/hr (up the glen, then up to Pitmunie, past max's and home Cold and dark by the end...