|Saturday's MTB ride on the Railway Heritage Trail to Mundaring|
Lots of running and riding and a little of swimming just to get back to feeling comfortable in the water .
The week began with a run at lunch time 6.5km on the treadmill with 12 x 200m @12kph and the rest easy at 10kph. In the evening I had an easy run of 4 km and I had my watt bike session at North Perth alone in a garage doing 1 minute @300plus watts and then 3 minute recovery x 6 with a warm up and cool down . The sessions whilst short are pretty hard.
Tuesday I just ran again at Lunchtime and in the evening a total of 10km . On Wednesday , a run in the evening and lunchtime for a total of 11km .On Thursday , I had a chiropractic session and then cross fit . With everyone away at Northface , there were just four of us and lots of upper body work .The shoulders were really sore for 3 days after that session.
Friday was a rest day . On Saturday , took my new mountain bike out in the afternoon for a ride along the Railway heritage trail to Mundaring but got a little lost and had to come back the same way .rode 50km .
|The tracks were wet from the rain and there was a quiet stillness about at the start|
On Sunday , started late morning but managed to get to Helena Valley primary school and the start of the King of the Mountain course. I somehow took a wrong turn and ended up in Piece Brook valley not far from Mundaring Weir Road. I ran back after an 1.10 and did I presume about 22km in 2.20 hr. lots of hills and a few were just took slippery to run up . I got wet on the way back and ran into some 4wheel drivers trying to descend a steep of the rack I was on. The great line was one of the guys asked me where my car was ? I ran pretty slow and I was tired but the legs held up well. No issues the next day so the pace was about right . I read a good article about Train By Feel by By Matt Fitzgerald .
The week was a good start. I weigh 79.2kgs.Over 9kgs more than my race weight . So it is going to be a long winter of getting the weight down .
Running : 52 km / 5.5hrs
cycling: watt bike 22.5 km / 45mins
crossfit : 1 hr
total: 11 hrs