Catching up again

1st April: 2km swimming - 41'20 2nd April: gym session: 2km treadmill, 5km static bike, 5km treadmill, 500m swim 4th: 14.1km time trial in 29.9km/hr

And we're off for 2013

January 1st: very windy walk up Bennachie with Judith and Minnie January 2nd: 2 bike rides: warm up clockwise around Pitmunie at 24.5km/hr (6.8km) then time trial loop to Kemnay: 27.0km/hr (13.6km) Total 20.4km

Pitmunie loop running

Clockwise around. 7.06km at 5'03" Nice calm, cool evening, but still a twingy hip

Bike outing, following return from Durham

Out on the bike for a 6.8km warmup at 26.3kph and then 13.52km at 28.8kph on the Kemnay TT loop

Cycle loop

Went out on the time trial loop, for a spin to check the new saddle settings. 14.16km at 30.5km.hr - without really pushing, so pleased with that.

Tapering for Aberfeldy

Since the last Knockburn swim, I've had 7km on the treadmill in the gym (2km warming up, 5km in sort-of intervals), plus a scenic jog around Cambridge (first 5km with Judith and slow, last 1.73km at 5'07'ish, but it felt like I was only going at 5'30" pace, so pleased with that. Then 14.16km around the time trial loop on the new bike with tri bars now fitted. Not as fast as last time, but HR average 148 not 158, and didn't feel like I was trying as hard (and was a bit windier), so pleased with that too. Totals for August pre-Aberfeldy: Bike: 117.77km (ahead) Run: 22.92km (behind, but not for long!) Swim: 3.99km (both open water in Knockburn)(on target)

Brick session

Warm up circuit around Pitmunie - 7.19km at 27.3km/hr
Then the time trial circuit: 14.16km at 31.1km/hr (Yay - above 31.1 km/hr)
Brick run: 2.01km in 10'45" - 5'21"/km
Total distances for July:
Bike: 196.74km (vs 167km target)
Run: 80.79 (vs 62.5km target)
Swim: 13.1km (vs 8.33km target)

First non-windy day in weeks

So 7km loop to warm up on the bike, then the 14km time trail loop (anticlockwise today).

The time trial was 28.1km/hr, so still a way off the target 30km/hr. Kept the heart rate nice and high though.

Two rides, including time trial

The first anti-clockwise around the Pitmunie loop - 6.96km, average speed 26.7 km/hr. ok, but a bit slow to start.

Then the time trial loop - 13.97km at 30.0 km/hr (Yay!)

Total 20.93km today

Time trial used the Garmin for cadence and heart rate - not speed. Big help

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!