Brick session

Warm up circuit around Pitmunie - 7.19km at 27.3km/hr
Then the time trial circuit: 14.16km at 31.1km/hr (Yay - above 31.1 km/hr)
Brick run: 2.01km in 10'45" - 5'21"/km
Total distances for July:
Bike: 196.74km (vs 167km target)
Run: 80.79 (vs 62.5km target)
Swim: 13.1km (vs 8.33km target)

Weekend away

Felt very tired all week, so did nothing from Tuesday's session with Lyn until Saturday afternoon. Saturday was 20km on the static bike in the Missoni in Edinburgh, and then 5km on their treadmill (very slow - still not much in legs).

Saturday brick

41.63km on the bike at 25.3km/hr (25.7km/hr moving pace), and reasonably hilly with 519m of ascent (trying to be hillier - via Chapel of Garioch). 2 category 5 climbs - one up to C of G, and then one past the Bennachie centre. Then 4.19km at 5'41"/km (5'36" moving pace) running. Ok but for the stumble and grazed knee

First day of programmed training for Aberfeldy: brick

2hr19'12" on the bike, covering 63.84km at an average speed of 27.5km/hr Then 25'44" covering 4.36km at 5'54"/km running (down to rickety bridge, back via home farm lane and through the village

35km on the bike, then 6km running

A sort of brick (with a big interval).

35 km to Bridge of Alford via Lord's Throat, and then back on the main road. Second half miles quicker as probably minor tailwind, and in a hurry to get home

Then 6km running and walking at Whitehills with the dog.

Gym sort-of brick

2km warming up on treadmill at 11km/hr

16.7km on the gym bike in 30 minutes

then 1km at 12km/hr or better on the treadmill (but no more)

Gym brick

30 minutes on the static bike (16.35km at level 13), then 5 km on the treadmill at 12.0km/hr

Airbrick (that's a brick with a small gap in it)

50km on the bike (actually 49.08 after an abortive 800m when I'd forgotten my shoe covers), at an average moving speed of 25.3km/hr. Not very quick, and virtually no wind (but some rain towards the end). Didn't feel I was pushing very hard.

Then long enough at home to change shoes, tracksuit bottoms and collect the dog, and off to Whitehills for 5.2km at just over 6'00"/km (moving speed - with lots of walking and rests). Going to have to work on these bricks.

Proper brick for a change

33km bike ride (1hr 17'09" - average speed 25.8 km/hr). The details here: http://connect.garmin.com/activity/94651650

And then 4.3 km running - to the rickety bridge and back, at 5'38"/km (felt slower, felt awful in fact)

Total distance this week:15.89+4.31= 20.2 km (phew, made it)

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

Knockburn initiation

Went to Knockburn for a swim and cycle exploration:

The loch was very cold, and it took around 10 minutes before I could breathe reasonably normally in front crawl. By the second lap, things were ok, but navigation is a challenge. I tend to pull to the left (stronger right arm).

I estimate 1300m swimming in 35'50" (of which the first 10 minutes covered maybe 300m). So the 30 minute target may be a stretch, and I felt really light-headed when I got out.

Following that, it was onto the bike for a lap of the bike course. According to the Garmin,18.11km in 44'06" giving an average pace of 24.6km/hr - well under the target of 28 I've got in mind for the race. The bike course was ok - the first leg of the triangle is roughly flat, but into a strong wind, the second is more level than you expect, although it's nice when the phone box appears, and the third leg is mostly downhill and fun.

Out of and into Knockburn from the bike course is mostly levelish.

Just to finish off, 1.7km, at an average speed of 5'35" per km just to shake the legs out.

Bike ride - windy and a bit rainy at times

33.32km on the bike, in 1hr 17'53" - 2'20" per km - a pace of 25.67km/hr - which is quite pleasing as it was windy and didn't feel very fast.

1km "briquette" run to finish - which was horrible (but not pushing hard).

Bike/run brick

20 km on the bike, at a speed of just under 28km/hr (which is good), and then a 2.01km run in 11 minutes, just to shake out the legs.