5km treadmill PB

24'24" - 4'52"/km, started at 12.1km/hr, moved up to around 13.5 at the end

Tempo run, tempo swim

5km on the treadmill (Wednesday) at 4'56" pr km. Tough one.(February)

2km tempo swim - average better than 20' per km - Personal best (March)

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!

Personal best swim

In a wetsuit in the pool (very hot) - but 1,500m in 29'25", a PB by a minute or more. And two km to wind down, 1.08 at 5'37", 1.0 at 4'10" - fast too!

Balmoral 10k

As trailed, The Hill made this one tough. First 2-3 km nice and easy. kilos 3.5-5 up a steep (and I mean steep) hill, with around 100m of ascent, made easier by pipers at the top. After that an easy cruise to the finish, knocking 4'30" kilos one after another.

Total time 53'08" which I think is a PB for a 10k

Reps

A 2.11 km warmup, then 4 fastish 1kms, then a 1.5 km warmdown.

Not bad (very sweaty)

Total distance for March 119.01km - personal best

Benefits of a few days off

After Sunday in the gym, where I had not beans and Lyn made me take a couple of days off, I took the chance for a run this morning in the beautiful early morning sunshine. The rickety bridge loop, anti clockwise.

While the Nike+ took ages to lock onto the satellites, it still rated the 5km at 23'55", with the total run 6.17km at a pace of 4'55". Is that a PB for 5km outdoors? - I think so

So the days off seem to pay

The Parks (episode 2)

Another run in London, based at the Rembrandt. Nice morning, early start, up Exhibition road, and then around Hyde Park, Green Park and St James' Park. A total of 10.37km, at a pace of 5'27"/km and a total time of 1 hour, 2'5"

Apparently a PB for the 10k - 54'24 or something like it - still a way off the 50 minute target for an outdoor 10k.

Total distance this week already 27.7km, and only 12km to do before the end of Monday to make it another 100km month

Back in the pool

1,500 m in 32'45" (personal best, I think). Trying to swim long and swing from hip to hip, which seemed to go ok.

St Valentine's Day Massacre - not really

Up for a quick 5+km loop before work. I think the Nike+ was being over generous, as the first 4km were all apparently at 4'23"+/- 2 seconds, and really didn't feel that fast. Turns out the machine didn't find the satellites until km number 4.

The rickety bridge loop scored 6.3 km, which is longer than it should be.

Anyway, it goes down as a PB, and 6.33 km to start the week (which should be a light week as there's the Bennachie duathlon on Sunday).

Fast!

A five km run at less than 5'/km. Yay. The details: 5.06km in 24'51" - a pace of 4'54"/km. Also a 1km warmup run.

On the treadmill - but I think this was a first genuine less than 5'/km run.

Yeah baby

The Pitmunie loop - 7.26km in 38'09" - average speed 5'15" per km. And I can probably take another couple of seconds per km off that, as I had to stop to let a car past.

This run was in the dark, with a head torch and flashing armband and carrying my fibre flare rear light in my hand. Just after 5km, I fell into the muddy gutter - whilst waiting for a car to come past from the front - and was filled with adrenalin for the rest of the run! Result - great run (and, before the fall, a personal best for 5km, including the climb to Arneidly - 25'59")

13.34 km so far this week. And only a bit sore in the ribs