2015 - The Running & Fitness blog: 2015

First standard ever.

29th overall

Swim https://www.strava.com/activities/401438698

Bike https://www.strava.com/activities/401438741

Run https://www.strava.com/activities/401438762

Total time 2:34:55

Thursday, September 24, 2015

Thursday double session

ASV sports conditioning

FFT swimming session

Wednesday, September 23, 2015

10k Beach run

nice day - and nice pace on the 10k

under 45'

https://www.strava.com/activities/398554827

Tuesday, September 22, 2015

Total Fitness Tuesday

Good session at ASV

Monday, September 21, 2015

FFT swim session

30' drills
+ 1400m swim

Sunday, September 20, 2015

Sunday Stonehaven

60km bike ride

https://www.strava.com/activities/396470354

Saturday, September 19, 2015

Crathes Half Marathon

Good run - new HM PB

1h 35' 38''

https://www.strava.com/activities/395449749

Friday, September 18, 2015

1500m swim

35 minutes ish

Thursday, September 17, 2015

50km bike ride

bit windy but good average speed

https://www.strava.com/activities/394039782

Wednesday, September 16, 2015

10k beach run

normale pace

morning run

https://www.strava.com/activities/393350308

Tuesday, September 15, 2015

Gym and Run

easy shift

3km easy run

30' x-trainer

weights

Sunday, September 13, 2015

17km Grandholm loop

Sunday long run

good pace

https://www.strava.com/activities/391470063#kudos

Saturday, September 12, 2015

At the gym

3k easy run

30' x trainer

weights

Friday, September 11, 2015

1500m Swim + 50km bike

With Allan Thomson

https://www.strava.com/activities/389860442#comments

Thursday, September 10, 2015

Sports conditioning Thursday + FFT swim session

2 good sessions

Wednesday, September 9, 2015

Run & Gym

3k easy run

30' x-trainer

weights

Tuesday, September 8, 2015

Long bike ride

Slug road special - 85km !!

https://www.strava.com/activities/387606246

Monday, September 7, 2015

5k run + gym

Normal 5k followed by gym

20' x-trainer

1.5km run home

Thursday, September 3, 2015

Gym & Run

3k easy run

30' x-trainer

weights

double session circuits and swim

- Sports conditioning at ASV

- Swimming session with FFT

Wednesday, September 2, 2015

10k beach run

wet and windy 10k
normal pace

https://www.strava.com/activities/383155037

Tuesday, September 1, 2015

Double session - Swim and Total fitness

morning - SWIM 1500m (about 35 minutes)

afternoon - very good session of Total Fitness Tuesday

Monday, August 31, 2015

Gym and Run

sluggish

3k run

30' x-trainer
weights

Sunday, August 30, 2015

Alford Triathlon

400m swim
13km bike
3k run

https://resultsbase.net/Results/IndividualResults.aspx?Id=2835

https://www.strava.com/activities/380951846
https://www.strava.com/activities/380976912

Friday, August 28, 2015

Long bike ride - 91km

https://www.strava.com/activities/379255110

Thursday, August 27, 2015

Double session - Gym and Swim

easy run

Sports Conditioning at ASV

Swimming session with FFT

Wednesday, August 26, 2015

Mile sprint PB + run

2km wamr up

Mile Sprint - 4'59'' PB (favourable wind)

%.5.km easy run

Tuesday, August 25, 2015

20km bike ride + Total Fitness

1 hour bike ride (aerobars test)

Total Fitness class at ASV

Monday, August 24, 2015

Run & Gym

3k easy run

30' x-trainer

weights

Sunday, August 23, 2015

Brick session

30km bike ride

https://www.strava.com/activities/375964791

8k run

https://www.strava.com/activities/375971453

Thursday, August 20, 2015

Gym & Run

morning session

3k easy run

30' x-trainer

weights

Wednesday, August 19, 2015

10k with mile sprint

2k warm up

mile sprint

5k easy

Mile time: 5'21''

Tuesday, August 18, 2015

1900m swim

completed the half ironman over 3 days...

1900m swim in 49 minutes

Monday, August 17, 2015

80km bike ride

https://www.strava.com/activities/370967123

Sunday, August 16, 2015

Dyce Half Marathon

Good run, lovely day

1hr 36' 19''

https://www.strava.com/activities/370191816

Friday, August 14, 2015

Run and Gym

3k easy run

30' x-trainer

weights

Thursday, August 13, 2015

Double Thursday session

easy run

sports conditioning class at ASV

750m swimming + drills

Wednesday, August 12, 2015

Mile PB + gym

warm up 2k

fast mile
https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/2233000000018004978470005664772801779773

cool down 4k

gym

Tuesday, August 11, 2015

double session tuesday

40km cycling

https://www.strava.com/activities/366495852

3km easy run

Total Fitness class at ASV

Monday, August 10, 2015

15km run

normal pace Grandholm loop

https://www.strava.com/activities/365739606

Saturday, August 8, 2015

5k parkrun

Still struggling to come under 20'30''....

https://www.strava.com/activities/363972578

Friday, August 7, 2015

Cycle to work and Forrit Brae

2 short cycles - 35km total

Thursday, August 6, 2015

Double session

Sports conditioning class at ASV

Swimming training session with FFT

Wednesday, August 5, 2015

Fast mile and intervals

2k warm up run

FAST MILE - 5'31''

intervals - 4x 1km run / 500m walk

Tuesday, August 4, 2015

Total Fitness Tuesday

Good session at ASV

Monday, August 3, 2015

Swim & Run

easy run - 3km

swim - 1000m

Sunday, August 2, 2015

Long bike ride - 93km

https://www.strava.com/activities/359555950

Felt good

Saturday, August 1, 2015

parkrun 5k / gym

morning: parkrun 5k
https://www.strava.com/activities/358539095

plus 5k slow run

afternoon
3k easy run
weights

x-trainer

Friday, July 31, 2015

65km bike ride

https://www.strava.com/activities/357993148

Thursday, July 30, 2015

13km Grandholm Loop

Good run, decent pace

Wednesday, July 29, 2015

Gym & Run

3k easy run

30' x-trainer

weights

Tuesday, July 28, 2015

Cycle to work + Total Fitness Tuesday

Good cycle

good session at ASV

Monday, July 27, 2015

10k beach run

normale pace 10k run

https://www.strava.com/activities/355414810

Sunday, July 26, 2015

50km Sunday ride

easy bike ride on the Deeside railway line

https://www.strava.com/activities/354650396

Saturday, July 25, 2015

Gym & Run

3k easy run

30' x-trainer

weights

Thursday, July 23, 2015

Standard Triathlon training

1500m swim in the sea (approx 37 min)

40km bike ride
https://www.strava.com/activities/353129399

10k run
https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/2376000000020500254510007227710611253072

all in 30 degrees heat

Tuesday, July 21, 2015

80km bike ride

Nice ride around Nice.

https://www.strava.com/activities/353129388

Monday, July 20, 2015

10k morning run

Slow morning 10k run on the Promenade

https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/3854000000020153776930006714887989198396

Sunday, July 19, 2015

60km bike ride

Nice bike ride - Nice, Eze, Menton, Monaco and Nice

Saturday, July 18, 2015

1000m swim / 10k ru

Open water swim in Nice

10k slow run in the heat

Friday, July 17, 2015

80km bike ride

Beautiful bike ride - Nice to Cannes and back

Thursday, July 16, 2015

8k evening run

8k evening run in Nice. Easy pace

Wednesday, July 15, 2015

Gym & Run

easy 3k run
30' x-trainer weights

Tuesday, July 14, 2015

Fast 10k beach run

One of my fastest solo 10k runs

https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/5534000000017399452670004149493891225968

4'29'' avg pace

Monday, July 13, 2015

Gym & Run

fairly easy session..
3km easy run
20' x-trainer
a few weights

Sunday, July 12, 2015

Huntly Sprint Triathlon

Good performance on a nice day in Huntly

https://resultsbase.net/Results/IndividualResults.aspx?Id=2799

750m swim
25km bike
5k run

Friday, July 10, 2015

Mini triathlon training session

750m swim (18 minutes)
20' bike
20' x trainer

Good session

Thursday, July 9, 2015

10k run

morning beach run - normal pace

Wednesday, July 8, 2015

Run & Gym

3k easy run

30' x-trainer

weights

Tuesday, July 7, 2015

Morning bike ride - 53km

Really good morning ride

https://www.strava.com/activities/340835818

Monday, July 6, 2015

1000m swim

Slow and sluggish swimming session

Sunday, July 5, 2015

Stonehaven Half Marathon

Good run - Course PB

https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/1030000000017567064930006560807247947580

Friday, July 3, 2015

Run & Gym

Moring session.. 3km easy run
30' x-trainer
weights

Thursday, July 2, 2015

Sports Conditioning Thursday

Very good session at ASV

Wednesday, July 1, 2015

Swim + Bike

Swim 900m
(750 timed 18'40'')

Bike 40km

https://www.strava.com/activities/336853286

Tuesday, June 30, 2015

Total fitness Tuesday

Good session at ASV

Monday, June 29, 2015

15km grandholm loop

15km run, decent pace.
Good run.

Sunday, June 28, 2015

Cycling day

Cyle to work and back - extended routings

53km total

https://www.strava.com/activities/335056509

https://www.strava.com/activities/334676371

Saturday, June 27, 2015

Slow run

9.5km sluggish run

Friday, June 26, 2015

Gym & Run

3km easy run
30' x-trainer
weights

Thursday, June 25, 2015

Thursday Sports Conditioning

Good session at ASV

Wednesday, June 24, 2015

1500m Swim

750m swim - 20 minutes exact

plus other 750 slower

Tuesday, June 23, 2015

Total Fitness Tuesday

Good session at ASV

Monday, June 22, 2015

Long run - 18km

In preparation for the half marathon

https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/2139000000009244750390004668611154944648

Friday, June 19, 2015

10k beach run

10k run at normal pace

Thursday, June 18, 2015

Cycle to work + Sports conditioning

Cycle to work and back

Sports conditioning session at ASV

Wednesday, June 17, 2015

Cycle to work (extended)

43km of cycle to work rides

https://www.strava.com/activities/327351380

Tuesday, June 16, 2015

Total fitness Tuesday

Good session at ASV

Monday, June 15, 2015

Run & Gym

3k easy run

30' x-trainer

weights

Friday, June 12, 2015

9k in Edinburgh

easy/slow morning run in Edinburgh

Thursday, June 11, 2015

4k and gym

easy short 4k run + weights

Wednesday, June 10, 2015

Run & Gym

3k easy run
30' x-trainer

weights

Tuesday, June 9, 2015

15hm Grandholm loop

Decent pace for a 15km run

https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/3848000000002842468780002498989884431536

Monday, June 8, 2015

1500m swim

Good swim

Sunday, June 7, 2015

Easy 5k

easy 5k evening run, slow pace

Saturday, June 6, 2015

Gym & Run

3k easy run

30' x-tariner

weights

Friday, June 5, 2015

10k beach run

normal pace beach run

https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/1685000000012462569620004061976366231600

Thursday, June 4, 2015

Sports Conditioning Thursday

Good session at ASV

Wednesday, June 3, 2015

Gym & Run

3k easy run
30' x-trainer

weights

Tuesday, June 2, 2015

10k Avigliana run

evening run in Avigliana (last day)
10k

Monday, June 1, 2015

Duathlon session

Bike - 50km

https://www.strava.com/activities/316282268

Run - 5k

https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/4340000000018743560120003110473194795918

Saturday, May 30, 2015

Cycling in Italy - 70km ride

https://www.strava.com/activities/314736355

Friday, May 29, 2015

Avigliana 10k run

easy 10k run in Avigliana

https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/4059000000007932225210003544412611787957

Thursday, May 28, 2015

Avigliana 6k run

easy evening run in Avigliana

https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/4559000000017701748680004147309788951093

Monday, May 25, 2015

Bupa London 10k

https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/4559000000006298223840004147309788887338

44:37 chip time - but 43:40 according to GPS stopwatch

2nd fastest 10k of the year

Friday, May 22, 2015

11km run

nice afternoon, 11k run easy/normal pace

Thursday, May 21, 2015

Sports Conditioning Tuesday

Good session at ASV

Wednesday, May 20, 2015

20/20 workout

3k easy run

20' x-trainer
20' bike
weights

Tuesday, May 19, 2015

Run & Gym

3k easy run

30' x-trainer

weights

Sunday, May 17, 2015

Baker Hughes 10k

Fastest 10k of the year so far

44' exact

https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/6511000000012691080310002242810027991901

Saturday, May 16, 2015

Parkrun 5k

3k warm up run
5k parkrun in 21 minutes

Friday, May 15, 2015

Swim & Bike

30' Swim

30' exercise bike

Thursday, May 14, 2015

Double session Thursday

3k easy run

weights

3k easy run

Sports conditioning Thursday

Tuesday, May 12, 2015

5k tempo run

easy 2k and fast 5k

https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/4559000000002318447160001917840513536138

Monday, May 11, 2015

Gym & Run

3k easy run
30' x-trainer
weights

Sunday, May 10, 2015

10k beach run

Normal pace 10k run just over 47 mins

Friday, May 8, 2015

Duathlon day

Cycle to work and back -
5k run

Thursday, May 7, 2015

Sports Conditioning Thursday

Good session at ASV

Wednesday, May 6, 2015

Gym & Run

4k easy run

30' exercise bike

weights

Tuesday, May 5, 2015

Total Fitness Tuesday

Good session at ASV

Monday, May 4, 2015

15km grandholm loop run

first long run in a long time

stopped at 12k for some stretching

Saturday, May 2, 2015

Parkrun 5k

First parkrun of the year

not the fastest time.. 21' 42''

Friday, May 1, 2015

Gym & Run

3k easy run
10' stepper
weights
10' x-trainer

Thursday, April 30, 2015

1500m swim

2 sets of 750 swims

first one time - 18min 41''

Wednesday, April 29, 2015

Gym & run

3k easy run
40' exercise bike
Weights

Tuesday, April 28, 2015

10k beach run

10k run. Slow pace. Legs a bit sore

Monday, April 27, 2015

Run & Gym

3k easy run
30' x-trainer
weights

Saturday, April 25, 2015

Run Balmoral - 10k

https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/5922000000004314733930004273130210256077

Friday, April 24, 2015

Cycling - 41km

Afternoon Ride

https://www.strava.com/activities/291693699

Thursday, April 23, 2015

Sports Conditioning Thursday

Good session at ASV

Wednesday, April 22, 2015

10k beach run

beautiful day - easy pace

Tuesday, April 21, 2015

Run & Gym

3k easy run
30' x-trainer

weights

Monday, April 20, 2015

10k beach run

Normal pace - first run at normal pace in 2 months!!

Friday, April 17, 2015

6k and gym

6k run
20' bike
weights

Thursday, April 16, 2015

Sports Conditioning Thursday

Decent session at ASV

Wednesday, April 15, 2015

40km bike ride

https://www.strava.com/activities/285848913

Tuesday, April 14, 2015

Total Fitness Tuesday

3k easy run
Total Fitness class

Monday, April 13, 2015

6k run and gym

6k run - slow pace

20' x-trainer

weights

Friday, April 10, 2015

45' swim

Just swim - 45' session

Thursday, April 9, 2015

Duathlon day

Cycle to work and back (22km)
easy evening run - 8km

Wednesday, April 8, 2015

Cycling day - 41km

Cycle to work - 11km
Cycle home long way round - 30km

Tuesday, April 7, 2015

10k evening run

Easy run - 10k at easy / slow pace
Groin getting better

Monday, April 6, 2015

gym & run

3k easy run
30' x-trainer
weights

Sunday, April 5, 2015

9k slow run

easy pace 9k beach run

Friday, April 3, 2015

20/20 workout

3k easy run
20' x trainer
20' bike
Some weights

Thursday, April 2, 2015

Sports conditioning Thursday

First time in a while.
Good class - slightly less intensity

Wednesday, April 1, 2015

Exercise bike and gym

40' exercise bike
weights

Tuesday, March 31, 2015

easy run and bike

easy 3k run
exercise bike
weights
hip exercises

Monday, March 30, 2015

Exercise bike

40' exercise bike
some weights

Thursday, March 26, 2015

La Santa day 7

-gym
-Olympic Triathlon challenge (1500m swim / 40km bike / 10k run)

Wednesday, March 25, 2015

La Santa day 6

-mini triathlon
-gym
-1000m swim
-insanity class

Tuesday, March 24, 2015

La Santa day 5

-1000m swim

-51km bike ride

-500m swim

-body pump class

Monday, March 23, 2015

La Santa day 4

-Duathlon 2.5k run / 14.8k cycle / 2.5k run
-gym
-aquathlon 200m / 3k
-body pump class

Sunday, March 22, 2015

La Santa day 3

-5k morning run
-stretching class
-1000m swim
-41km cycle
-4k run

Saturday, March 21, 2015

La Santa day 2

-5k morning run
-45' swim lesson
-gym
-5k run 22'19''

Friday, March 20, 2015

La Santa day 1

-Abs attack class
-pilates class
-6k run

Monday, March 16, 2015

50 minutes swim

good swim in the big pool
approx 1500m

Friday, March 13, 2015

Slowest 5k run

Still injured. very slow run
5k in Aberdeen
feeling ok but things are not right yet

Thursday, March 12, 2015

Cycle and Swim

30' bike
weights
30' swim

Wednesday, March 11, 2015

Swimming - 1600m

32 lengths in the big pool

Tuesday, March 10, 2015

Run & Gym

3k easy run
30' x-trainer
weights

first "normal" session since the injury

Monday, March 9, 2015

Starting again

Out for a short and easy run - first time in almost 2 weeks

3k and very slow

Sunday, March 8, 2015

Bike & weights

40' bike
a few wights

Saturday, March 7, 2015

Bike & Weights

40' bike at the gym
several weights

Friday, March 6, 2015

Cardio session

25' x-trainer
25' bike
some weights

groin still sore afterwards

Thursday, March 5, 2015

Swim & Gym

40' Swim + 3 weights stations

Tuesday, March 3, 2015

Swim & Gym

Few weights stations + 40' swim

Monday, March 2, 2015

Just swim

still resting the legs
1 hour swim

good session

Saturday, February 28, 2015

Just weights

Resting the legs
7 weights stations at the gym

Friday, February 27, 2015

10k beach run

10k beach run at reasonable pace
Sore groin

Thursday, February 26, 2015

Sports Conditioning Thursday

Good session at ASV

Wednesday, February 25, 2015

Gym & Run

Physio appointment
2k easy jog
30' x-trainer
weights

Tuesday, February 24, 2015

Total fitness Tuesday

Good session at ASV

Monday, February 23, 2015

20/20 session

3k easy run
20' x-trainer
20' bike
weights

Sunday, February 22, 2015

Run & Gym

3k easy run
30' x-trainer
weights

Saturday, February 21, 2015

Run & Gym

3k easy run
30' x-trainer
weights

Friday, February 20, 2015

7k easy run + gym

7k easy pace run
20' x-trainer
weights

Thursday, February 19, 2015

10k beach run

beach run 10k
easy pace

Wednesday, February 18, 2015

run & gym

3k easy run
30' x-trainer
weights

Tuesday, February 17, 2015

Total Fitness Tuesday

Good session at ASV

Monday, February 16, 2015

Run & Gym

3k easy run
30' x-trainer
weights

Sunday, February 15, 2015

Run & Gym

3k easy run
30' x-trainer
weights

Saturday, February 14, 2015

Gym and Run

3k easy run
39' x-trainer
weights

Friday, February 13, 2015

Clydebank run

10k run to Clydebank and back

normal pace

Thursday, February 12, 2015

Glasgow 12k run

West end / city centre loop in Glasgow

easy pace

Tuesday, February 10, 2015

Total fitness Tuesday

Good session at ASV

Monday, February 9, 2015

Broken 10k

5k to the gym, 5k back hom
+weights

Beautiful day

Sunday, February 8, 2015

10k beach run

normal pace, nice day
10k beach run

https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/5882000000015766158480010458008201562492

Saturday, February 7, 2015

Gym & Run

3k easy run
30' x-trainer

weights

Friday, February 6, 2015

Extended Grandholm Loop

Nice long run
15km

https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/8850000000007884056950010738042461815959

Thursday, February 5, 2015

Sports Conditioning Thursday

Good session at ASV

Wednesday, February 4, 2015

Cardio session

30' x-trainer
20' treadmill
weights

Tuesday, February 3, 2015

Run & Gym

3k easy run
30' x-trainer session
weights

Monday, February 2, 2015

5k + gym

5k beach run at good pace
20' x-trainer
weights

Sunday, February 1, 2015

Monster cardio session

3k easy run
1 hour and a half x-trainer / bike at the gym while watching Australian Open final

Saturday, January 31, 2015

20/20 workout

3k easy run
20' treadmill
20' x-trainer

weights

Friday, January 30, 2015

10k beach run

10k, nice day, bit windy. Decent pace
10k beach run

Thursday, January 29, 2015

Gym & Run

3k easy run
30' x-trainer (good pace)
weights

Tuesday, January 27, 2015

Total Fitness Tuesday

Good session at ASV

Monday, January 26, 2015

Another 10k beach run

bit windy, easy/slow pace 10k beach run

https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/9434000000020512737370009437898311279609

Year total - 89km

Sunday, January 25, 2015

10k beach run

Slightly milder temperature - slightly better pace

10k beach run

Saturday, January 24, 2015

easy 6k and gym

easy pace 6k run +

20' x-trainer
abs workout

Friday, January 23, 2015

DOUBLE SESSION Gym & Run + Football

easy 3k run
30' x-trainer
weights

Evening session - 5 a side football

Thursday, January 22, 2015

Sports conditioning Thursday

Good session at ASV

Wednesday, January 21, 2015

10k beach run

10k run, slow pace, still very cold with icy pavements

https://secure-nikeplus.nike.com/plus/activity/running/williambarbero/detail/3457000000012909233180009898043040582337