10 x 2/1 on the stat bike. Legs were pretty sore after yesterday's run plus I followed that up with a Thai massage at the mall, where I rediscovered just how buggered my shoulder is (although they are both pretty crap).
Was going to stop after this but I was the only person in the gym - at least when I started - so had accessed the Bluetooth with my music and decided to do a circuit session.
Rolling the legs over on the cross trainer, minus the impact. Set it for a 'hill' session but unlike the treadmill, which puts an incline into the session, this machine just increases the resistance. Apparently Penang Hill is 5km but one of the guys said it took them 2hrs to climb yesterday. I'll be hoping for a lot shorter than that. Think the RCB record is somewhere around 40mins.
Rowing20:00  4.44 km (4:30 / km)
Warm down on the rower just to make sure the shoulders weren't completely shot. Seemed fine.
Went to the gym to do one of my core strength sessions but Pham and Ozzie were there about to start their ab-buster routine so I joined in. Made it easier to do rather than trying to make up something for myself and it included stuff I would have done anyway. Added some random leg weight stuff at the end.
Running43:23  10.0 km (4:20 / km) shoes: Salomon Speedtrax black/yellow
Morning run with Lynch in the dark. Legs were pretty tired after Thursday's run given my lack of running lately. Was going to stop at three laps but Lynch convinced me to go for the full ten kilometres. Dropped him near the end of the third and put a big gap on him, gradually picking up the pace over the last couple of kilometres. Hill run on Wednesday should be good, as long as it's not with plate carriers.
8 x 3/2 on the cross bike. Nothing too strenuous, just sitting around 350W for the efforts.
Booked flights for Europe and Reef to Reef today (in addition to my flight home from Newcastle that I booked yesterday) so this trip I've now booked four separate orienteering holidays. Me having money again is dangerous - I'm doing another seven week trip to Europe... (there were a few MTBO comps clustered around Jun/Jul). Just need to figure out what I'm doing over the Oceania/MTBO nationals period and when and where NZ is holding their MTBO champs and I'm set.
Warm up, ab exercises for a short time then touch football, which most people are still clueless about playing.
Running43:50 10.0 km (4:23 / km) shoes: Salomon Speedtrax black/yellow
Two laps of my 5km circuit around the base, aiming for a negative split. Set a target pace of 4:40 for the first lap and 4:20 for the second but ended up 4:36 and 4:09 respectively. Think the only good time to run here is in the morning but don't really get a chance to. Stopped at the toilet during my warm down walk and almost combusted. Still hot over an hour later and in aircon.
Back in Butterworth at last with gym equipment consisting of more than just weights! Easyish back-into-it session. 2 x 5/5, was more than enough.
Running hills 25:00 4.28 km (5:50 / km) shoes: Salomon Speedtrax black/yellow
Notional hill session on the treadmill to fast track my running after the layoff, given we have the Penang Hill challenge next week where I'm hoping to astound a few of the dipshits here with my awesomeness. Set it for hills and started off at 10kph, gradually increasing it after each "hill" so that by the end of the 20mins I was at 14kph. Time includes warm down.