Marathon and Triathlon training statistics

I have never looked at my total mileage since I have only really been running for a year.

I log my mileage online through the Garmin site, so since the London Marathon and being seriously inspired to hit my Amsterdam goal I started doing some consistent mileage. So all in all I managed 1600km (1000miles) since May 2010, and that is with 3 weeks off after London and 1 month off after the Amsterdam marathon.

So all of my stats starting May 2010 which included training for a 5km, 10km, 21.1km Olympic Tri and Marathon.

Stats for running:

Total runs: 115

Ave heart rate: 141bpm

Total distance 1591km

Time running 127hours

Elevation gain 9000m (I run in Richmond Park...it's Hilly!)

Ave Speed 12.6km/h

Total swimming stats: (this year will see a lot more swimming!)

Total swimming sessios: 20

Distance: 22km

Time: 11h

Total Cycling stats (I commute to work when I can +- 7 miles one way):

Total bike sessions: 112

Totol distance: 1566km

Total time: 73hours

Ave heart rate: 120bpm

 I am currently doing about 40 miles a week and want to get up to 55 in my peak week for my third marathon and first sub 3.

Tonight was an easy 6mile run @ 7:45pace with heart rate at 135. My legs are quite sore after my hard 14 miles on Saturday followed by a brisk 40 mile ride in a very cold Surrey yesterday.

Tomorrow night will be quite a hard session of:

Speed intervals 3 miles easy, 15 * 1 min @ 5km pace/1min easy + 3 miles easy 

Following McMillan’s running calculator for paces it puts me at 5:55pace for a 5km race if I use my target of around 2:59 for a marathon, so that is what I will try and hit. I have done these workouts before, and although hard I do not see any problems, I had my nemeses of a workout last week...and that was 6*1 min hill intervals @ 3km pace....I felt tired for two days afterwards!