On the bike

Slowly going faster on the bike - 20km in just over 40 minutes yesterday. But now I'm into the taper - so not much exercise this week to build up leg strength for Sunday

Indoor Triathlon - rehearsal

August 29th:

Indoor triathlon dry run: 600m swim in 12'18", 35 km on the gym bike in 69 minutes and the 7.5km run in just under 40 minutes. Plus maybe 3 minutes for transitions - I just don't believe the gym bike is representative.

Still, gives me some confidence on the 2hr 30 target being realistic. I'll be coming looking for sponsorship in the next few weeks - pre-empt me by visiting www.justgiving.com/johnaw (or feel smug if you already have!)

Happy Birthday

As a birthday gift to myself, I went to the gym to do a mini-triathlon (600m swim, 22km bike in 40 minutes, 5km run in 26'35"). The transition from swim to bike took about 3 minutes (drying, heartrate monitor on, top on, socks on, shoes on, ipod on, onto the bike and go).

The transition off the bike is quick (at least in a gym), but the first km or two are difficult (wobbly heavy legs). I think the trick is not to go off too fast on the run - which fortunately isn't a big problem!

Back from the Isle of Wight

Covered about 40km in two weeks in the Isle of Wight (running) - including a 14km and a 10km run. Plus my IoW bike arrivedand I tried out the triathlon route - estimating 1 hr 20 for the full 35km.

Some nasty hills, some fun downhill sections. At least the run is flat!

Back to the gym

After yesterday's exertions, another workout in the gym. Amazed to see that 12 minutes at 11km/hr and gradients of up to 5% seemed to be survivable. Another run tomorrow then...

Sort of biathlon

Today I went for a 20km cycle and 5km run, which was not too much fun, but as I survived I thought it was time to launch the JustGiving page for the West Wight Triathlon. Since the beginning of the year, I've run nearly 500km, and I've seen my average speed creep from 6 minutes/km to better than 5'30" and even 5 minutes/I'm sometimes.

So I'm getting more confident that I can finish the WWT in less than 2 hours 30.

All contributions on the just giving page would be very welcome.

Cheers!

First milestone - Garioch 10k

Well, I passed the first major milestone today - the Garioch 10k (details here - a nice flattish 10k around Inverurie, on a day which reached 14 deg and clear blue sky and no wind. Fab conditions, but a little hot and sweaty.

My time was 56 minutes 39 seconds, making my pace 10.6 km/hr. A little disappointing, as I was hoping to break 55 minutes, but still my personal best since about 1990. In training a couple of weeks ago, I did 11.7km, and at a pace not far off this, so I can only assume the late night and whisky on Friday night (watching Sport Relief, ironically) did some damage.

On balance, I'm pretty pleased with this. I'll need a lot more strength and miles in my legs for the triathlon, though.