Gym session

30km on the static bike in just under an hour - level 14 Then 2km at around 10km/hr on the treadmill (ugh) 500m tempo reasonably fishy swim, then 500m in intervals breaststroke/crawl also ok

Gym and then Whitehills

Into the gym: 2km on the treadmill at 5'13"/km, then a 1km tempo swim in 20'40". Then 500 more meters, alternating breastroke and crawl, apparently in 10'21" (which I don't really believe). then took Minnie to a snowy Whitehills, where I ran/walked 3.57km at 6'15" average moving pace

Clunky in the gym

2 km warming up at around 11.5/12 km/hr, then some abs work, then another 1 km on the treadmill at around 11k/hr. Nothing in my legs after a boozy friday night and then the biking yesterday.


Finished off with 1km in the pool, reasonably long strokes, but slow at more than 22 minutes.

Gym session - intervals again

5km on the bike in a little under 10 minutes.

Then the killer intervals: 1 km at 12.5km/hr, 2 minute walk, 1 km at 13.5 km/hr, 2 minute walk, 1 km at 14.5km/hr, rising to 15 at half way, then 15.5 km/hr then 16 for the last 100m. Killer. Total 3.4km

Mini triathlon in the gym

1km swim in 19'43" - which i think is a PB

Then 5km on the bike at level 13 to 15, but probably levels were too easy

Then 3km on the treadmill, at pace better than 12km/hr

Transitions not really important, as not trying to do these too fast

Gym session

6km at 12km/hr, and then 2km in the pool, 1.5km at nearly 20min/km.

Tired now

Gym brick

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

Gym again

After a weekend of wingeing, I went to the gym for a bike ride. 2km warmup at 11km/hr, then 55 minutes on the bike at level 13, which it thought was 30km (but was probably 25 in real life), and then a 3km brick to loosen off at 11-12 km/hr

With a rough throat, I was pleased to get anything done!

Gym again

2km in the pool in 43'36" (21'15" first 1 km, 22'17" second 1km), then a muscly session with Lyn, including a 2km warmup at 12km/hr at 0-5% incline

Gym treadmill

2.18km on the treadmill, at around 11km/hr. Incline between 2 and 4 - no fun, as tired legs.

Yuck

More gym fun

Three 1 km runs, with 3 minutes walking recovery

First: 13.0 km/hr

Second: 13.5 km/hr

Third 14.0 increasing to 14.5, 15.0 and 15.5 km/hr

Haven't seen my heart rate at 179 for a very long time!

Training, training

Two sessions with Lyn in two days, but only 2km added to the total (albeit at 12km/hr and gradients up to 5%.

And another 250km swimming tonight - 5'15" - not fast enough, and didn't really feel the lats working today. But tired after gym session (is my excuse)

I've decided to capture biking in gym as "recumbent cycling", whereas turbo training will be "indoor cycling".

Treadmill fun

Gym visit, with 2.3km in 12 minutes at between 11 and 12 km/hr,

then the usual desultory abs work, and then a 5km tempo run at 12 or better - although it still took 25'45" at a pave of 5'o8"km. Go figure.

Thinking about targets for next year: 600km running, 1800 km biking, 100km swimming seems reasonable. A little more demanding than last year, but let's see where that takes us.

Tempo in the gym

5km in 24'6" - 4'48" pace, but all the fast stuff in the last km

5km tempo run (with a little break at 3km)

Only limed time in the gym today. 10 minutes and 5km on a recumbent bike as a warm up, then 5km at around 12.2km/hr. 24'44" for the distance, but that ignores 30-45 seconds of a rest in the middle.

Another 5km or so walking minnie later, but that was just cold, sunny and snowy walking at Whitehills (and doesn't count towards running target).

Gym sessions

Wednesday: 2km at 11km/hr warmup, tempo run 5km at 12.2km (24'43").

Thursday: 2km at 11km/hr warm up, 2km swim in 42'36"

Distance added: 9km running

Back in the gym again

2km warmup at 11km/hr (new base speed)

5km building from 11 - 12 km/hr. ok, but not fabulous

Gym running again - intervals

Warm up 1km at 10 and 11km/hr

3km, with 400m intervals at 13.5km/hr, and the middle 1 km at 11km/hr

Cool down 1km at 11 (new recovery pace)

1000km running completed in 2011!

Made it. 2.01km warm up in the gym, then some rather weedy abs work, and then 3.34km at an average pace of 5'39"/km.

Total distance for 2011: 1000.21km running

Triathlon club at David Lloyd

3km on the treadmill (at 6'/km) and some abs work, before a tough swim.

2km in just under an hour, of which 600m was kicking (nightmare), and 300m drills (not so bad)