Monday night, training night

9.79km at 5'23"/km, then 1.3 km in the pool over an hour (notionally technical training.

Swimming 5.2 REKs

Running total (geddit)

August to date, 59.77km (according to Garmin)

To end July was 686.65, making grand total at August 21st: 746.42

Cycling in August: 98.08 km to date (24.5 REKs)

Inverurie Bike Ride

Officially 25 miles, actually looks like 38.3km. Time 1hr29'51" - average speed 25.6km/hr (tough hilly course)!

REKs - 15km (using 0.4 times multiplier). Could I have gone faster? Yes, probably a bit.

Tempo run - sunny evening, and swimming

7.1km in 35'46" - a pace of 5'02" - fantastic. It's amazing what running with a buddy will do. Thanks to big Kevin!

And then 2,100 m swimming, of which 1,500m was at a decent threshold pace. 2.1 km = 8.4 REKs ( on the multiplying by four rule)

So today's 70 km on the bike would count as 28 REKs. Which sounds like too many, as I don't feel like I've fun one and a half half-marathons. We may have to recalibrate - perhaps dividing bike km by 4 or 5 would be closer.

Distance check - half year

So, half the year is gone

Mileage during June on the Nike+ was 76.49km, plus 9.6 km at Knockburn standard tri, 4.5 km at Stonehaven novice tri, and (I think) about 250m missing on the Nike+ from other errors.

So total for June: 91.24km

Total for year so far: nike+ says 579.74, plus 9.6 km at Knockburn standard tri, 4.5 km at Stonehaven novice tri, and about 1 more km missing from other funnies. Let's call it 594.84 for the half year. Well ahead of the 1,000km target.

For the second half, I'll go with distances on the Garmin.

Also, need to develop a formula under which bike miles are multiplied by 0.4, swim miles multiplied by 4 to give "run equivalent kilometres" (or REKs). With a target of 1,500 for this year.

On that basis, I can add 52.4 bike REKs, ( 131 km so far on the Garmin), and 5.4 km open water plus 10km in the pool on Monday nights - adding 61.6 swim REKS. Mid year total in REKS: 708.8 km