Friday evening - legs still heavy

First 1.08 km on the treadmil at 6'29"/km (although some Garmin footpod faffing required).

Then 2.28km on the road at 5'35", then 4.46 on the railway track at 5'36" and back to the gym.

Still not much in the legs for speed after last weekend. More to do this weekend. Although this makes over 20km this week.

7.82km in total in this run. 9.6 Sunday, 4.0 Monday and today makes 21.4 for the week so far.

Shake a leg

3.99 km around Hyde Park, in 23'38" - 5'55"/km (although that includes some stops for traffic)

Good to shake the legs out - not much in them.

London run today

Race Day!

Well, today was the day for the Knockburn standard tri.

Lovely sunshine, no wind to start. Perfect.

Swim was 30'57", bike 1 hour 30'57" and run 54'40". Transitions added 2'57" and 1'00", to make a total time 3 hours and 34 seconds. Distance not recorded on nike+ (no headphones - race day)

T1 was clearly not a success.

Obvious target for next year then.

Monday night - training night

8.04 km in 41'24" - 5'09"/km - pretty nifty tempo run. Followed by monday night swimming - 2,200 m in total in the pool.

Swimming

1.54 km at Knockburn Loch. Around 32 minutes, so hope for the target time next week.

Water much nicer than last week.

Bike/run

25.8 km at 24.4 km/hr up to Chapel of Garioch and back on the bike. Then 1.76km at 5'21" per km. Too slow on the bike, but from the heart rate of 149bpm, there's still some scope for improvement

Hot sunny evening

A beautiful evening, well above 20 degrees.

Aimed for a long slow, but went too fast - 10.94 km in 59'58" - 5'23/km. Great start for June.