Mon. An hour of paddling on the lake. Also did 5 x 6 flights of stairs in my evening meal break at work. I have been squeezing this into my breaks most evening shifts. Not running, just fast hiking 2 stairs at a time.
Tue. Rode the 2d half of our railtrail into the major town of our region for lunch and a movie with my wife, an easy enough 1 hour 14 minutes.
Wed. Did a nice hilly 4.5 km hike in the am. Ran a very steep and rugged 15 km in the evening in 1 h 57 min. 550 m of elevation gain inc several efforts up some very steep and loose hills. Finished off the last 4 km downhill with the last couple of kms at around the 5 min km pace.
Thu. A cold 3 km walk into work from out of town in the am. A slow ride back out to the car after work, having left the bike there on Tuesday. A mostly uphill 4 km with a heavy pack. Dropped off the pack then another 1 hr 13 min spin through the forests, fairly flat terrain.
Fri. A cold hour of paddling on the lake, windy, sheets of rain, finishing in the dark.
Sat. A 4 km walk in the morning. In the afternoon a 12 km run on Mt Ida. Only 325 m of elevation gain enroute but I will let my km splits explain the run. 6.59, 14.39, 10.38, 6.19, 5.57, 7.04, 6.58, 5.28, 4.31, 4.45, 5.04, 4.54. The 2d and 3d kilometers are good fun but challenging terrain. Cold, wet and muddy.
Sun. Drove down to the hilly Pyalong golf course to do some running on the very cushioned terrain, a chance to give the feet a break from rocky surfaces.
Total of 11 pretty relaxed kms. Basically just cruising up and down the steep fairways averaging only 6.13 per km with a total of about 200 m of elevation gain. This golf course had been abandoned for years. It has been tidied up in recent times but I have not seen a golfer on it yet. The grass is nice and thick and after a few days of rain it was lovely under foot.
A satisfying week given some pretty ordinary winter weather. The lingering hamstring has kept itself fairly quiet. I feel the fitness is not too bad.
My body feels good most days, the hamstring doesn't bother me when I am walking or working. I have an arthritic big toe and foot from old fractures. These are usually no bother too me, sometimes a bit niggly after cooling down post run but rarely longer than overnight. I don't train hard enough at the moment to have lingering soreness. A few years ago I raced doubles most weekends from April to September and would feel pretty stiff through the knees and ankles and in the feet on Monday. It normally resolved by Tuesday morning.