Tempo run and then longer session

Thursday 24th: 5km on the treadmill, in 24'23" (4'52"/km - according to the machinery Saturday 26th: 2km warmup at 12km/hr, then abs, then 8km at steady (long and slow) pace of 5'27"/km. Which wasn't bad.

Sneaky lunchtime run

A few km around Westhill on a cold lunchtime. 5.47km at 5'08/km

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"

10km sort of tempo

10.01 km in 52'45" - around the Pitmunie loop anticlockwise, then along to Home Farm, rickety bridge and home (with a few hundred yards up the road to make the distance. 5'16" per km, which with the climb at kilometre 2 was pretty pleasing. Tight right hip flexor still, though.

Pitmunie loop

7.08km at tempo pace - 36'35" - 5'10"/km. Nice run, but 13 seconds slower than last time.

Ulsteinvik again

Nice tempo run of 10.13km at 5'24" in Ulsteinvik. Probably 17 degrees,flat calm - nice! Last km was fast!

Tempo run

13th June - 6.42 km run around Billund - a decent tempo run at 5'11"/km Flat as a pancake, which was nice, and sunny and warm

Pitmunie loop

Not much going on, legs felt heavy, but still knocked out 7.13km at 5'15"/km

Big Saturday

Well. Big day. First a cycle into Aberdeen to collect the car. Slightly further and slightly slower than last time, which may be due the rucksack, or losing a light and having to stop, or less helpful wind direction. 31.21 km at 27.6km/hr Then a 2 km run on the treadmill at 11km/hr (a couple of short intervals at 12km/hr), total time 10'40" Then a 1.05 km swim using the Garmin - which counted pretty well - in 21'24" - 20'23" per km - slower than I'd like, but not really killing myself Then a trip to Aboyne to collect Meriel, with time for a cycle from the gliding club to Ballater and back: 28.67km in 1hr1'50" at an average speed of 27.8km/hr. Felt good to be quick - although flattish - and into a headwind from the Northeast on the way back to Aboyne. Total bike kilometrage: 59.88km today (plus more than 50 last Sunday - 110km for the week!)

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)

Three Peaks session

5.08 km in 25'38" (5'03"/km), and then around 1450m swimming in the pool (with lots of breathing exercises

London Trip

Two runs in London


10.01 km around Newington Green and Islington, average moving pace 5'22"

Then a very nice dinner at North Road, which explains...

Then, with a slightly furry head, 6.2 km around the Heath, VERY slowly with Natasha, Philip and Judith. Average moving pace 6.'49"

But Added 16.2km over the weekend

Three Peaks starts again

5.12 km around Inverurie, at 5'28"/km, and then 1.75km in the pool in a series of moderate pace and 1 in 4 lengths a sprint

Gym again

5.15 km at 11km/hr on the treadmill (although the Garmin was a bit less generous on distance and speed), then a 1km swim slightly faster than yesterday

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

Tempo run - sunny evening, and swimming

7.1km in 35'46" - a pace of 5'02" - fantastic. It's amazing what running with a buddy will do. Thanks to big Kevin!

And then 2,100 m swimming, of which 1,500m was at a decent threshold pace. 2.1 km = 8.4 REKs ( on the multiplying by four rule)

Monday night - training night

8.04 km in 41'24" - 5'09"/km - pretty nifty tempo run. Followed by monday night swimming - 2,200 m in total in the pool.

Nice tempo run

Only time for a quick one in the gym. 5.0 km in 24'50 = 4'58"/km. Started at 11.5km/hr, increasing by 0.1km/hr per minute, plateauing at 12.2 km/hr.

Felt good, although heart rate started at 150ish, and ended in high 160s. Distance so far this week: 15km

Aggregate distance at 40% of the way through the year - 488.81 plus about 1.4 missing from Nike + (if I remember correctly). Easily on track for 1,000 km in year - even with a month or two off!