Gym session

1 km swim in the pool 20'20" (back in karmic balance with the universe on swimming)

2.23km in 12 minutes, inclines 2/4 then 3/5 minute by minute. Couldn't do 12 km/hr. No legs

Wobbly legs around Whitehills, then on the bike

6.5 km running around Whitehills at 5'56"/km (5'39" running).

Not very nice.

But better on the bike later: 22.59 km at 28.3km/hr - best for a while on the road bike (but carefully picking unhilly and unwindy route)

Horrible legs around bennachie

Clearly still recovering from Lyn's brutal intervals- no bounce at all. 6.18km at around 7 minutes/km all up. AT least the average moving pace was nearly 6'/km.

Ugh, and I still owe the cosmos 5km running and 1km swimming. But I'm 25km up on the bike.

Swimming

2.25km in the weekly session at David Lloyd. 250km as pre-session warmup; 2km during the hour

Gym times two

First (Wednesday) just a 0.5 km mini warm up before an arms and upper body session with Lyn.

Then (Thursday) a touch intervals session, with 3 x 1 km at 12.5km/hr, 13.5 km/hr and 14.5km/hr, with 2 minutes walking in between each km. Haven't seen my HR up at 178 for a while!

And swimming tonight.

Long slow bike, on sunny but cold day

65.7 km (Lords Throat to Bridge of Alford, then back to Dunecht, Echt, Dunecht and then back via Castle Fraser and Kemnay. Average speed 24.1km/hr

Mini triathlon in the gym

1km swim in 19'43" - which i think is a PB

Then 5km on the bike at level 13 to 15, but probably levels were too easy

Then 3km on the treadmill, at pace better than 12km/hr

Transitions not really important, as not trying to do these too fast