2km on the treadmill at 10km/hr to warm up.
5km at 10km/hr, varying gradients (up to 7.8%) on the groovy new machine to finish off. Really must taper now.
Total distance for August: 91.26km running according to the Garmin
95.1 + 13.5 (indoor) on the bike too.
Wednesday, 31 August 2011
Sunday, 28 August 2011
Bennachie duathlon rained off
Today's duathlon (3/13.5/3km for the preferred novice distance) was abandoned due to rain and wind. Nasty conditions.
So I went to the gym to do the same distances in a comfier environment.
First 1.76km as a warm up, at 5'48" average pace. Then some stretches and token ab exercises, then the main event.
3.02km at 5'03"/km - total 15'17", then onto the bike (level 10 random) for 13.5 km in 22'53" (too quick - so the level was too easy, and the average cadence of 105-100 was too high too). Then 3.01km in 15'57" - average pace 5'18"
So total distance today about 8.40km running, plus 13.5km/hr on the bike. Total REKs - 8.4+13.5/4 = 12 ish
Nice long sauna too.
So I went to the gym to do the same distances in a comfier environment.
First 1.76km as a warm up, at 5'48" average pace. Then some stretches and token ab exercises, then the main event.
3.02km at 5'03"/km - total 15'17", then onto the bike (level 10 random) for 13.5 km in 22'53" (too quick - so the level was too easy, and the average cadence of 105-100 was too high too). Then 3.01km in 15'57" - average pace 5'18"
So total distance today about 8.40km running, plus 13.5km/hr on the bike. Total REKs - 8.4+13.5/4 = 12 ish
Nice long sauna too.
Saturday, 27 August 2011
Easy jog
Let's not forget a jogging 1 km warmup in the gym on Wednesday (6'/km), then an easy jog around Whitehills.
Turns out the last whisky may not have been a great plan, and the dog was keen to run off from time to time. 6.9km at around 6'16" per km (moving speed), and intentionally easy to prepare for tomorrow's duathlon
Turns out the last whisky may not have been a great plan, and the dog was keen to run off from time to time. 6.9km at around 6'16" per km (moving speed), and intentionally easy to prepare for tomorrow's duathlon
Monday, 22 August 2011
Monday night, training night
9.79km at 5'23"/km, then 1.3 km in the pool over an hour (notionally technical training.
Swimming 5.2 REKs
Swimming 5.2 REKs
Running total (geddit)
August to date, 59.77km (according to Garmin)
To end July was 686.65, making grand total at August 21st: 746.42
Cycling in August: 98.08 km to date (24.5 REKs)
To end July was 686.65, making grand total at August 21st: 746.42
Cycling in August: 98.08 km to date (24.5 REKs)
Sunday, 21 August 2011
Causeway and Thorley
8.49km at 5'24/km - on a hot and sunny day. Pleasing, especially with alco-loading diet!
Along the railway path, end to end (including the garden centre)
Along the railway path, end to end (including the garden centre)
Biking in the IOW
About 35km around the West Wight, and around the triathlon course. Average speed about 26 km/hr, but the last few km were an easy cruise back down the railway path. Some nice fast km in the middle. And the course gets less daunting with familiarity!
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