And more:

19th Feb: 2.06km treadmill running 5.40km indoor cycling 23d Feb: 48.08 km cycling outside - further, hillier and at least as fast as week before 25th feb: 1500m swimming and 2.55km on the treadmill

Lots of catching up

Towards the end of January:


27th: 1.5km swim, 35km static bike, 6km run on treadmill. Indoor mini-Olympic triathlon

28th: 2km swim


31st: 6km treadmill running


Totals for January:
Swim: 8.55km

Bike: 147.06km

Run: 63.1km




2nd Feb: 20km static bike, 5km run

5th Feb: 5km warmup on the static bike, 2.5 km running at 10km/hr (30 secs), 15km/hr (30 secs)

6th Feb: 1500m swimming, at just under 30 minutes. Nice and fishy (better stroke count)

Tempo swim

1 km in 20'41" in the James Bond speedos. Felt longish, but not very quick. Tried hard to be fishy.

Gym session

2km warming up at around 11km/hr Then 4 km in rough intervals: up to 12.8km/hr, but not for long, cruise at around 10km/hr (dreadful) The 1 km tempo swim in the pool: 20'22" - not too bad, and reasonably fishlike

Catching up

22/12/12: 3km on treadmill 23/12/12: 6 km at Whitehills (on ice) 24/12/12: Biking on ice - 48.5km (slow) (broke Garmin 910 in a fall!) 27/12/12: 7km in various sections on treadmill 28/12/12: 2km swimming in c. 45 minutes

Tempo swim

1.2km in 24 minutes - taking me past the 100km for the year.

Gym session

2km on the treadmill in 10'52", then 1km in the pool in 19'26". Felt fishy

Gym session

2km on the treadmill at 12km/hr (no incline, hips still sore). 5km on the static bike, but I'm not counting that. Then 1km tempo swim at a whisker over 20 minutes, and then 500 alternating breaststroke and crawl, trying to go long on the crawl). Ok.

Swimming

1km on Thursday evening, with no timing device. Then 2.5km on Friday morning: 1km in 19'49", then 500m breaststroke, then another 1km crawl in 21' and change.

2km tempo swim

2km in the pool. Felt ok to start but slowed down...44'03"

Gym session and then outside the next day

Friday: 2 treadmill runs, 5km at c. 11.5km/hr - 5'24/km, and then 4km at 10km/hr - 6'/km




Saturday: A run around the garage: 6.38km, at 5'29" average (5'19" running pace). Very heavy legs, but then I did do 9km yesterday and have had a cold for two weeks. Then 1km in the pool: 21'55" - not very powerful, but reasonably fishlike

Two swims

The first 1km tempo, in 20'11" which was fine (although wearing a trisuit, so slippery). The a 500m cool down, breaststroke and crawl, in 10'53"

Slow swim

1500m in the pool. Didn't feel fishlike at all, and 2'08 per 100m Ugh

Catching up in the gym

To the gym: 2km tempo swim in the pool, 41'31" for 2,000m Then 500m breaststroke in 13'05" Then to the treadmill to run: 7km (broken into 2km and 5km), at a pace of 5'00" Then stretching, then 1km slower at around 11.5km/hr Then back to the pool for a nice and relaxed 1,000m in 20'28". Felt nice and easy, that one. So totals back on track: Running 62.5km Swimming: 8,295m And catching up on the bike tomorrow.

Rather lazy swim

795 m in a 15m pool in the hotel in Durham. No great commitment to the session, hence the wimping out and funny distance.

Pool swim - 2,000m

2,000m freestyle in 41'45", and then another loosening up 100m of breaststroke at no speed at all. Tempo was ok

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

Three Peaks training again

About 1,500m in the pool, over maybe 50 minutes, but also with lots of sculling and messing about with paddles. Hard, but slow

Slow kilo - trying to go long

Flaky recording by watch - looks like 94 lengths - 1128 m in 23'40" - average pace 2'06/100m

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)