Mon. 5.2 km run inc the climb up Pianta's Hill, 150 m of elevation gain. 34.40 km splits of 6.07, 8.26, 8.03, 5.45, 5.06 and last 200+m @ 4.44 pace.
30 mins paddle on the lake. Also walked the last 3+km into work in the afternoon and back in the night, the night walk is uphill and I hauled a few extra kgs on my back.
Tue. 5.3 km run as per previous day in 34.30, splits 5.59, 8.23, 7.57, 5.40, 4.59 and the last 300m @ 4.49 pace.
Another walk in and walk back.
Wed. Went to Melbourne on my day off to visit the youngest daughter. Did a 13 km hilly run on what was my old training paddocks. It is now parkland and houing. Still plenty of roos hopping about though. I couldn't navigate my way through the housing to one of my old big hills so finished with some flat stuff.
1 h 16 m, managing 250 m of elevation gain despite missing the extra big hill. Most of the climbing done in the first 6 kms. It used to be tough under foot cow paddocks but is now all groomed paths of crushed granite. Averaging close to 5 min km pace after km 6.
I met up with my old wednesday night crew for a wintry night jog, a slow 5 km in the rain with the backmarkers.
Thursday. A rugged 9 km ride in Tooborac No.2 forest, very rough trails to re acquaint myself with them after a couple of years absence. I skipped the unrideable steep hills but still knocked over 220m of elevation gain. Ave speed of 10.5 kph tells a story.
Popped on the running shoes and took on those steep hills, 8.4 kms 314 m of elevation gain on what is more like scree slopes than trails, 1 h 3 m.
Back on the bike to finish with another 5 km @ 13 kph.
Friday. 30 mins paddle on the lake.
Sat. 21 km mountain bike ride inc 3 climbs on Mt Ida, the first 2 on the Firetower dirt road, hitting 14.49 and 14.50 on the strava segment, good consistent effort. The last climb up the treacherous rocky bush track, some pushing involved and one flat. 1 h 49 m with 467 m of elevation gain. Changed into the running shoes, stripped off my sweaty tops and hung them in the sun ( rarely seen recently) and ran down the tower road for a couple of kms then back up. 4.6 km 132 m of elevation gain, splits 4.49, 4.30, 6.13, 6.25 and the last 600m ave 6.45. Back on the bike and zipped down to the car 3.5 km in 7 mins averaging 40+kph for the first 2 km .
Sun. Jogged 2 km then joined in the club 5 km handicap race in the forest. I have a couple of 19s on this course as an O50 but those were just a distant memory as I shuffled around in a leg weary 23.28 squeezing past one runner late to cross in 2d last place. Jogged 2 km after.
A solid enough week, and got some good fun stuff done.
Sunday was surprisingly slow. I was quicker the past two club runs on longer tougher courses. Saturday's activities probably took their toll given I am not in great shape.