I was awake early (again, the army seems to have bred sleeping in out of me) so headed to the gym for a pre-breakfast session. Neither the gym nor breakfast are supposedly available before 8am on a weekend but it's not like they lock the door. Hopped on the rower for an endurance session.
In hindsight the rower wasn't the best option given the callus I tore off my hand during tug-of-war was one that was formed with all the rowing I've been doing so my hand ended up a bloody mess. Oh well.
Hiking hills 1:04:00  5.1 km (12:33 / km) +720m7:21 / km shoes: Salomon Speedtrax black/yellow
Penang Hill v2.0, walked to the top with Lynch. Still hard work.
Hiking hills 52:30  5.1 km (10:18 / km) shoes: Salomon Speedtrax black/yellow
The queue for the funicular was too long so we walked back down. Still hard work.
Running intervals 44:59 8.46 km (5:19 / km) shoes: Salomon Speedtrax black/yellow
Treadmill intervals now I know we have a BFA coming up on return to Qld so I'm going to see how close I can get to 8min for the 2.4km. Today's session was:
2km warm up
Efforts were at 18kph (3:20) and recoveries at 10kph (6:00). To get 8mins I need to run the whole BFA at 3:20. The treadmill makes it feel achievable but the reality will be much different.
Windtrainer warm up/down 10:00 
2.5 days later and people are still remarking to me about the hill run!
Random carp (Tug-of-war) 9:00  shoes: Boots (1)
Last round of the section comp today and rumour had it there were only three sections still in contention (including ours). Round robin tug-of-war against all the other sections so nine jousts in all. We managed to win eight of them but 1 section won all nine (our only loss) and they were one of the others still in contention so will be a close call. Due to uneven numbers I sat out two or three rounds. Took the big callus off the middle of my right hand in the process.
Running race 36:40  5.1 km (7:11 / km) +720m4:13 / km shoes: Salomon Speedtrax black/yellow
RCB Penang Hill Challenge
This hill run was my only chance left to prove I was awesome at something on this trip. The people who'd done the hill on the weekend had said it was steep but bugger me! It was steep.
Let the fast starters wear themselves out off the line then managed to reel in every one of them within a few hundred metres. Heard a couple breathing down my neck for a short time after that but whenever it got less steep (which was rare), I'd try and put distance into them. Seemed to work as I was all on my own for most of the run after that.
Not much of note other than it was windy and steep. Whenever going around a hairpin you'd hope the next section flattened out a bit but sadly not, at least until the 4.4km mark wher I put the foot down before charging up the last hill.
Had some monkeys chase me briefly towards the top. Happy days, won the race by a solid 3:21 over equal 2nd place and it may actually be an RCB record (tbc). Good that the old guy can show up the younger generation in hill running at least! Think there were 100+ of us for the run.
Running hills 30:00  4.21 km (7:08 / km) shoes: Salomon Speedtrax black/yellow
On the treadmill again since it's the only way I can do 'hills' before the Penang Hill run on Wed. The RCB record is something like 40-41mins for 5.1km and the peak is 833m so will see how I go. Would also be nice to beat everyone else to the top (there are 80-100 of us I imagine) so this trip won't have been a total loss.
Set the highest level on the treadie (20), which ranged from 9% at its flattest to 15% at its steepest. Started at 10kph but dropped back to 9kph. Was planning on 35mins for the set plus 5min cooldown but cut it at 25mins after feeling a tightness in the back of the left knee. Didn't want to push it today, will save that for Wed.