Middle of a Long Weekend

Friday:
Purpose: jog along
Distance:  12.15 km
Time:  70' 13"
Rate:  5' 47" per km
Weather: warm, sunny, temp 30 degrees, humidity 25%, wind calm
Recovery:  10 minutes in river

Saturday:
Purpose:  long run
Distance:  30.3 km
Time:  3 hrs 37 mins 31 secs
Rate: 7' 10" per km
Elevation gain:  414 metres
Weather:  sunny, temp range 13-29 degrees, humidity 77% - 30%, wind calm
Recovery:  nana nap on couch in afternoon

Week:  64.65 km,  Feb:  112.3 km,  Year:  447.75 km

Usual weekday run on Friday, nothing special, just about adding kms to the bank balance. Very easy on a warm day especially with a couple of longish efforts on Saturday & Sunday.
Today, a slow but consistent run over local hills & nature parks with Softshoe. A loop of the western side of the Tuggeranong valley going past the archery area, then up the side of Urambi Hill to Gleneagles estate & past the golf course.
Bit of excitement once we arrived at Kambah Pool road with a group of young cyclists going up and down the road.
We ran down to the car park at the river where a lady was waiting, so we asked her what was happening.
A small group of elite junior triathletes were doing block sessions starting with a swim in the Murrumbidgee river instead of using the dirty lakes, then a short run up to a bike transition on the road and a bike ride up to the roundabout at the top end of Kambah. They were to do 3 laps as a training session, but I feel some may have been a little competitive too early and were going to wilt in the heat. However, that's what training is all about, getting it all right.
We continued on our way along the track beside the river which is now part of the Canberra Centenary Trail. A new name, a couple of sign posts & all of a sudden, everyone wants to use it.
The track to Pine Is has been improved & very nice to run as well as being very scenic as you pass Red Rocks gorge, the Tuggeranong creek without water in it, the nice sandy trail as you get near Pine Is.
Very warm now with carry fluid now almost gone, but only a km or so to go until we reached the water taps at the picnic area.
Refill, but still with 5-6 kms to go, the hard work was still there to be done & still out in the open with very little shade.
Finally, we went out separate ways at Drakeford Dr underpass, me with only 2 and a bit kms to go.
Home safely, a very good run over a big variety of terrain & surfaces showing up in the km rate. That's not important as long as the effort is there to get the run done. Happy to finish in the conditions & happy with the result as well.
Bush walk tomorrow on the northside, there's no shade out in Goorooyarroo nature park or Mulligans Flat. Another hot day is forecast, should be fun.