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

Static bike warmup

Slightly over 5km in 10 minutes with random gradients, and trying to keep the cadence over 90

Treadmill warmup

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

Back in the gym after a long time

2 km warm up on the treadmill at 12km/hr, then 1 hour in the pool, covering 108 lengths, or 2.7 km. Definitely slowing towards the end, but giving some swim mileage bad to the cosmos

Warm up for tennis

2km (according to the Garmin - but 2.15 according to the machine and the Nike + - despite recent calibration. Must try another calibration.

Pace of 11km/hr steady - just a warm up after all (and legs a bit flat after yesterday)

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

Pre West Wight Tri warmup bike

About 35km, at a nice easy pace on a lovely sunny afternoon.

Gym session

1.03 km warmup at a little faster than 6'/km. Then lots of fast leg work, steps, squats, jumps etc

Two today

The first a gentle warm up for my gym session: 12 minutes, 21", 2.05 km, at a pace of 6'.00" per km.

The second was fiercer: 12'11" at 5'17" per km (11.5 km/hr) alternating gradients between 2 and 4 (one minute each) - once my 10 minutes on the stairmaster, plank and pressups on the ball and other abs and hip flexor work was done. A day off tomorrow, perhaps?

Aggregate distance this year:24.13km

Aggregate distance this week: 14.7km

Going strong!