Always thrilled to have Ed's input.
Too many evening shifts make it hard to post much, I need a keyboard to type anything much, the fingers are too clumsy on the phone.
Mon - Weights then 35 min paddling on the lake.
Tue - 1.5k warmup, 8 x 1 min hill reps then 15 mins tempo running plus 1.5k jog. The last 1.5k of the tempo was done in 6.10.
Wed - 1 hr 30 min mtn biking
Thu - 35 mins paddling on the lake and also a weight session.
Fri - 3 laps of a tough 5k trail loop near Bendigo, 27, 26, 25 minutes. Pulled up a little tight in the knee.
Sat- 2 hour plus riding on the mountain bike on a good mix of trails in the One Eye Forest.
Sun -9k slow and easy while watching a local race. Knee was very stiff. I later went out and tried a run in the hills, packed it in 2k into it and then walked about 5 more kms.
So far this week
Mon - 50 mins on the mtn bike with 260m of elevation gain. Also a 35 min session in the kayak and some weights. I also did a brisk 5.2 km walk with 190m of elevation gain. I have been playing with a new toy, the RunKeeper app. so I have all my elevation changes charted.
Tue -2 hr 20 min run. A good tough trail run with a few sections of orienteering. 21kms with 650 m of elevation according to the app. 3 of the kms took between 9 and 11 mins. One of those was mostly hand over hand scrambling up a dry waterfall. Most of the "easy" stuff was between 5.30-6.00 per km pace. The knee felt pretty good.
Wed - A nice solid walk over the hills, 7.5k and 190m elevation. Then 1 hr 8 min of mtn biking, 360m of elevation. Km 9 had me down to ave of 7.35kph. While kms 3, 4, 5, and 11 were all ave around 10kph.
Also a very physical night at work tonight,I was lucky to escape with only a corked arm after several assaults. I did however impress some students with my take down skills on aggressive clients, a good learning curve for them on their psych placements.