Porto for The Thrill Seekers: a Friday-to-Monday weekend

Drop the bags and run the flat six kilometres along the quay to the Felgueiras lighthouse; tram 1 brings you back if the legs object.

Walk the upper deck at sunset, sixty metres over the river with the metro passing a metre away; the Gaia stairs down are the cool-down.

Recovery by francesinha: steak, sausage, ham and melted cheese under a beer sauce, which is tonight's dinner and tomorrow's fuel in one plate.

Two hours in a wetsuit on the city's own beach, where the beginner break is forgiving and the surf schools line the esplanade; metro to Matosinhos Sul.

Swim Siza's Atlantic tide pools, concrete walls holding back the surf; open June to September, cold enough to count as a second workout.

Seafood at a Matosinhos institution: clams, a crab to dismantle and a grilled sea bass, all of it earned on the water this morning.

An hour's drive east: eight kilometres of timber boardwalk along the Paiva gorge, steep in places, with swimming spots at the river bends.

A 516-metre footbridge on an open steel grille 175 metres over the river, walked one way with a ticket booked in advance; vertigo optional.

The sande de pernil with melted Serra cheese, two of them, and a beer at the counter after a day on the walkways.

Up the Guindais stairs from the river to Batalha before breakfast, two hundred-odd steps; the funicular alongside is for the way down.

Harnessed up the arch of the Ponte da Arrábida, 65 metres over the Douro, on a morning session; sixty minutes, no bag, good shoes.

A plate of grilled sardines or a bifana at the counters inside the restored market, before the metro to the airport from across the road.