Update: Tuesday-Thursday morning

Tuesday: nothing
Wednesday: 5.01km at 5'53" (5'35" moving) with Philip in the morning Afternoon: "fast" kilometre in the pool: 20'36"
Thursday morning: team run, 5.54km at 5'56" moving.
Cumulative distances for July so far: Bike: 140.04km (vs 167km target) Run: 57.68km (vs 62.5km target) Swim: 12km (vs 8.33km target)

Wobbly legs around Whitehills, then on the bike

6.5 km running around Whitehills at 5'56"/km (5'39" running).

Not very nice.

But better on the bike later: 22.59 km at 28.3km/hr - best for a while on the road bike (but carefully picking unhilly and unwindy route)

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.

London bridges

Staying at the Strand Palace, did 5.5 km around a few bridges at an easy pace with Mike. That was Wednesday.

Then onto the turbo trainer on Thursday, where things were horrible. 12.34km in 32 minutes at 22.7km/hr. Arrgh

Gym visit

2.01km at around 11km.hr to warm up, then some abs stuff and stretching, and then 5.01km at 11.2km/hr. All a bit junky really but better than nothing.

October total 82.41km running

Junk run

8.47 km at 5'26". Too long to be fast, too fast to be long.

Recorded 7.37km on Nike+, at 5'31"/km (accidentally ended early)