Swimming and running

8th March: 2.5km swimming in lumps of 1km, 3 x 500m First 1km ok speed, others in freestyle at 2'07"/100m (slower than 2' target) 10th March: treadmill run: 6km at 11km/hr. Wanted to go long, but snowy day and bursitis prevented it. Decided not to run Garioch 1/2M, but try the 10k. Discovered the 10k is full, so registered for the 5. 24 minutes maybe? 12th March: 2km tempo swim in 40'40" (2'02"/100m). First 1km was 9 seconds over 20 minutes. Second 1km was 30 seconds over. Felt fishy for the first time in a while though, and pushing down on chest to pop legs up seemed to work too.

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 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.

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

5km treadmill PB

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

Treadmill run - attempting 10km at 5'/km

8km on the treadmill. First 6km at 5'/km, then it all went slower

Gym and then Whitehills

Into the gym: 2km on the treadmill at 5'13"/km, then a 1km tempo swim in 20'40". Then 500 more meters, alternating breastroke and crawl, apparently in 10'21" (which I don't really believe). then took Minnie to a snowy Whitehills, where I ran/walked 3.57km at 6'15" average moving pace

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.

Treadmill

First run in November - a month so far troubled with cold and flu - was 5km in fits and starts on the treadmill. Average moving pace alleged 5'35", but felt pretty bad. Hip trouble too - Hip Bursitis?

5km tempo run - treadmill

In 24'55" - 4'59" if the Garmin is to be believed...

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

5km on the treadmill

Going down with a cold. 5km on the treadmill, in two bursts: 2km at 5'00"/km, 3km at 5'30"/km Horrible

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.

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)

Warm up run

10 minutes on the treadmill, at inclines up to 6.4%, at 12.5km/hr to 12km/hr. U've been slacking on hills, it seems. 2.1km total distance

Treadmill half marathon

In the gym, at a 1 degree incline, started at a steady 11km.hr, averaged 5'31"/km moving speed and held it pretty much there. Convinced myself that I've got a half marathon in my legs.

Treadmill warmup

2.03km at 12km/hr with gradients up to 3.6% Some way to start the day