Tempo run and then longer session

Thursday 24th: 5km on the treadmill, in 24'23" (4'52"/km - according to the machinery Saturday 26th: 2km warmup at 12km/hr, then abs, then 8km at steady (long and slow) pace of 5'27"/km. Which wasn't bad.

Catching up

Monday 14th January - 2km in the pool in the gym. Reasonably fishy. Sunday 20th January- 2, then 6 then 2 km on the treadmill (mostly at around 11km/hr), but last 2km at least at 12 km/hr. Then 1 km in the pool but with no timing, so hard to know. First couple of lengths felt fantastically fishy

Cold cycle

Cold and slightly snowy (sort of snowy drizzle). First ride over the hill to Echt - 14.5k3m at 20.8km/hr (very slow). Then faster from Echt to Westhill, and back through Kirkton of Skene, Dunecht and Cluny, 32.05km at 26.0km/hr - much better (but flatter)

Beach run

Running with Minnie on the beach. 6.1km at around 6'24" moving pace. Glacial. Partly be because on a beach, partly because of training with Lyn the day before...

Tempo swim

1 km in 20'41" in the James Bond speedos. Felt longish, but not very quick. Tried hard to be fishy.

Hungover waddle around Whitehills

Very slow and painful - lots of walking, and average moving pace of 5'58"/km over 7.44km But average overall pace of 7'21"/km - including all the stops for Minnie

Saturday ride

From Inverurie to Rothienorman, Oldmeldrum and back to Inverurie. 40km at 25.4km/hr. ok but not quick enough. 4 minutes slower than my best (although that was a race day (but had 264m ascent compared with 200m today)

Gym session

2km warming up at around 11km/hr Then 4 km in rough intervals: up to 12.8km/hr, but not for long, cruise at around 10km/hr (dreadful) The 1 km tempo swim in the pool: 20'22" - not too bad, and reasonably fishlike

And we're off for 2013

January 1st: very windy walk up Bennachie with Judith and Minnie January 2nd: 2 bike rides: warm up clockwise around Pitmunie at 24.5km/hr (6.8km) then time trial loop to Kemnay: 27.0km/hr (13.6km) Total 20.4km