Bennachie duathlon rained off

Today's duathlon (3/13.5/3km for the preferred novice distance) was abandoned due to rain and wind. Nasty conditions.

So I went to the gym to do the same distances in a comfier environment.

First 1.76km as a warm up, at 5'48" average pace. Then some stretches and token ab exercises, then the main event.

3.02km at 5'03"/km - total 15'17", then onto the bike (level 10 random) for 13.5 km in 22'53" (too quick - so the level was too easy, and the average cadence of 105-100 was too high too). Then 3.01km in 15'57" - average pace 5'18"

So total distance today about 8.40km running, plus 13.5km/hr on the bike. Total REKs - 8.4+13.5/4 = 12 ish

Nice long sauna too.

Easy jog

Let's not forget a jogging 1 km warmup in the gym on Wednesday (6'/km), then an easy jog around Whitehills.

Turns out the last whisky may not have been a great plan, and the dog was keen to run off from time to time. 6.9km at around 6'16" per km (moving speed), and intentionally easy to prepare for tomorrow's duathlon

Inverurie Duathlon - race day

Very cold (4 degrees) and windy (northeasterly), and damp.

First run: 24'03" for an official 5km (although Nike+ had it as 4.1 km). 3)" in transition as I put shoes and bike helmet on, and then the 21km bike run in 51'14". Average speed 24.6km/hr. Really didn't like the wind and damp, although I did touch 58km/hr at one point. Then T2 (24"), and the second run in 24'57". Total time 101'12" - slightly outside the target, mainly due to slower than hoped cycling.

Short warmup jog

Inverurie Duathlon: 1.3km in 7'44" - a pace of 5'55" per km. Just a warmup (in fact a run to the swimming pool to go to the loo!)

Westhill duathlon - wimping out

Well probably, unless I feel BRILLIANT tomorrow. Still got a sore muscle in the abdomen (at least I know have a muscle in my abdomen), and doctor says to take it easy.

Pre-quiz run with Tom

Went off like the clappers to Jack Straw's Castle and then agreed a truce on the way back.

Total distance 6.73 km at 6'01" per km (apparently, it felt faster). The Nike+ doesn't show the perceived speed difference - maybe it's just the start was harder as we weren't warm.

Distance this week so far: 18.53km.

Painful rib/abdomen after the dog event on Sunday, so not sure if I'll do the Westhill duathlon on Sunday. Day off today anyway.