Two Short Days

Wednesday:
Purpose: junk
Distance:  6.9 kms
Time:  42' 01"
Rate:  6' 05"
Weather: sunny, temp 20 degrees, humidity 30%, wind NE 10 kmph
Recovery:  6 mins in river

Thursday:
Purpose: easy junk
Distance:  11.1 km
Time: 64' 40"
Rate:  5' 50" per km
Weather:  sunny, temp 22 degrees, humidity 35%, wind NW 10 kmph

Week: 38.55 km, 
October:  383.75 kms in 26/31 days at ave 14.76 km per run
Year: 4404.25 kms in 10 months at ave 440.4 km per month

Finally the wind has dropped to make a couple of nice days. It seems everyone is having hammie problems and mine are both tender at the moment.
I think mine is a result of strong quads overtaking weaker hamstrings. I'm going up hill really well, but have no flat or down hill speed. Not sure if tempo running on the oval will help either, or if some stretching will make a difference. I'll manage it properly, there will be no short or long term issue out of this.
Time spent in the river does help.
Ewen, the CDF ( course difficulty factor) for Arboretum was 1.11 for the long course & it was difficult due to the steepness of the ups and downs. Mt Ainslie at 1.09 is easier, but both are not the most difficult, O'Connor Ridge at 1.12 is more difficult.