Back in the swim

2,000m in the pool. First 1,5000 metres reasonably continuous - then intervals, 1 fast, 1 slow breaststroke, 1 slow crawl times 7

Warm up run

10 minutes on the treadmill, at inclines up to 6.4%, at 12.5km/hr to 12km/hr. U've been slacking on hills, it seems. 2.1km total distance

Gym friday

Speed intervals on the treadmill - 12km/hr baseline, with 14.5km/hr, 15km/hr and the last mite at 15.5km/hr. One recovery interval at 12.5km/hr not a success! Then just over an hour on the turbo - 22.77km in 62'10" - 22km/hr.

Lyn doesn't believe in tapering

2.27 km at 11 and 11.5 km/hr; gradients 2 and 4. minute by minute. Gradient intervals.

Then 1km swimming, slow, but trying unsuccessfully for stroke length

Gym session

1 km swim in the pool 20'20" (back in karmic balance with the universe on swimming)

2.23km in 12 minutes, inclines 2/4 then 3/5 minute by minute. Couldn't do 12 km/hr. No legs

Gym times two

First (Wednesday) just a 0.5 km mini warm up before an arms and upper body session with Lyn.

Then (Thursday) a touch intervals session, with 3 x 1 km at 12.5km/hr, 13.5 km/hr and 14.5km/hr, with 2 minutes walking in between each km. Haven't seen my HR up at 178 for a while!

And swimming tonight.

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!

Intervals in the gym

2.5k at 11.5 and 14 km/hr. Started 1 minute of each, went to 1.5 fast, 1 slow...survivable!

Busy day - gym and bike

Treadmill intervals again, speed this time. 11km/hr and then 14km/hr (except last two were 14.5 and 15). Average pace 4'37"/km, distance 2.61km

Bike time trial on the Kemnay loop - 13.75km, in 29'29", average speed 28.0 km/hr. Personal best, including Knockburn race day (although that was 27.1 and more than three times as long!

Gym brutality - hill intervals

2.22km at 11km/hr, dropping to 10.1, then 10.5 then 11 again, hills from 0.5 to 7.1 per cent. Taxing

Various

1.00 km warmup up to Pitfichie cross - 5'46" pace

Sprint down: 0.53km at 4'13"/km and then a jog of 3.07km at 5'14"/km. Good mixture. Shouldn't have wimped on the intervals. Taper tomorrow before Stonehaven Novice Sprint on Thursday.

Interval training

8.4 km in total, with 2.2 to warm up and 2.2 to warm down, with 4 by 1km intervals in the middle. All of the intervals were better than 5', and three were 4'34:, 4'34" and 4'30 (my current speed target)

Almost forgot - 1800m of swimming afterwards (easy night!)

Sort of interval training

A slow 1.01 km to Pitfichie cross to warm up (5'11"/km). Then a fast 1.01 km back again (4'24"). Then 3.56km down to the Rickety Bridge and back at 5'10"/km.

"Interval training"

Tried for some interval training on the Rickety Bridge loop.

First 1km slow, then fast, then 500m each slow then fast. Definitely feeling the legs from the bike.

In any event, 6.04km in 5'33/km

Intervals

Back to the gym. 2km warmup at 10km/hr

Then the main event: 5km, mainly at 10km/hr, with occasional intervals at 13.5 km/hr, trying to run according to HR monitor - Up to 170 in the intervals, relax back to 150 in the slow. Need to actually do it properly, as I was wimping out at 165.

Total distance this week: 25.69km, this year: 85.71 according to Nike+, plus 0.92 missing = 86.63 km