Well this is my past week.
Sun. 9.4 km in 2 hours 10 minutes hike and jog. That is about 21 min. mile pace I think.
Mon. am. 32 minute kayak.
afternoon. Commute by foot the last 3.4 km of my 50 km commute. 25 minutes of walk and jog. 12 min pace.
10 pm. Commute back in the dark inpouring rain, howling gale and bloody freezing wearing my scrubs. 20 minutes for the 3.4 kms about 10.5 min pace.
Tue. 7 km hill run on dirt road. 43 minutes. 10 min. pace. Managed about 1 mile of downhill in under 8 minutes.
Wed. Cold, wet, windy hour 20 on the mountain bike.
Thu. morning. 49 minutes cold windy kayak session on the lake.
afternoon. The walk and jog commute thing a bit quicker 22 minutes for 3.4 kms.
10 pm. Raining but not as cold and windy as monday 22 minutes for 3.4 kms.
Fri. 37 minutes mountain bike into work.
11 min return ride at 10.30 pm.
Sat. 10 kms in 1 hr 53 minutes about 18 min mile pace. Consisted of hill climbs of 1 km 3 x750 metres 3 x 250 metres 1 x 750 metres 1 x 250 metres and 1 x100 metres. I was too buggered to squeeze out my last 250 metre climb which would have taken me over the 1000 metres of elevation gain.
Hardly flying along.
I was running well in my early 50s. 19 minute 5 km trail races. Injuries have limited my racing and my training volume and intensity the last few years.
I just keep chipping away to keep fit. Mixing things up and enjoying myself.
I will be sore in the legs and feet tomorrow after my hill session. I might just take the kayak out if the lower limbs are too angry. If not maybe a bush hike or at least 3 or 4 kms of easy walking. Maybe a spin on the mountain bike in the forest on flatter trails.