A good week by my low standards.
Continuing on with the multi sport model I used last year.
Mon. I had a broken tooth removed in the afternoon and started a course of antis. Dentist said no exercise so I just put in a steady 67 mins of river paddling and a 37 min mountain bike ride. Surely that doesn't count as exercise lol. HR ave for both were only 115 so it was at least easy exercise.
Tue. A pretty cruisy 1 hr 41 min mtn bike ride in the forests after work.
Wed. 13.3 km rough trail run with 400 metres elev. gain 1 hr 32 min.
Thu. A good fast hour kayak on the river before work.
Fri. A much appreciated cool change arrived just as I tookthe road bike out. A howling southerly/ souwesterly bouncing me about and a nice cooling rain. I did 4 x 2 km hill reps and threw in a tough grinding climb up Dairy Flat road for good measure. 1 hr 33 min.
Sat. A brisk 24 mins mtn bike ride to Sawpit Dam. Changed shoes and headed off for my first faster run in several months. I have a nice little 5 km smooth forest road/trail that I have used a bit for tempo runs. After nothing faster than around 5.45 per km pace for months the goal was to try and hold 5 min kms.
Apparently I am fitter than I thought and ended up running the 5 km in 22.30 (4.30 km pace). This was about my best race pace last year. My HR was in the 145 to 155 range all the way. I was having to hold back the last 1500 as I didn't think the legs were as fit as my engine.
Walked a km cooldown then cruised back home on the mtb in 27 mins.
Sun. Out all day at the Panton Hill Pub celebrating mum's 94th and her youngest grat grandchild's 1st birthdays.
Mum's is in Feb but young Kai was over from his Japanese home for his 1st so we threw a combo party.
Too much pub food birthday cake and apple cider.
It was well knto the evening when I pulled into the Pyalong Golf Course for my run.
Very sluggish early but got around 15.7 hilly kms (310 m) in 1 hr 33 mins.
Good to see you back out there doing something L2B. Just keep plugging away, you know the drill.
Amkelly, wow you are an absolute training beast.
I don't agree that your training is Whitlock like. Ed ran very long 4 to 6 times a week but at very low intensities.
His pace on his long runs barely faster than your normal pace when in his 70s and running 6 min mile pace for 5 k races and 6.30 pace for marathons.
I have said it before, your training is similar to Derek Clayton's.
It is in stark contrast to Lavinia Petrie's approach that had her running in the 3.40s and 50s in her mid 70s. Apart from an occassional half marathon Lavinia limited her long runs to a max of 16 kms.
At 73 she ran our local trail marathon in a handy 3.53 on a fairly tough course. She was not long back from WM indoors and had been running mid distance. She told me her "long runs" leading up to that marathon were just doubles of 10 km morning and afternoon.