|The Silver Buckle ..what you get if you finish NorthFace 100|
under 14 hours and the Bronze Buckle if under 20 hrs.
Monday. I again had to back the relatively long run on Sunday with a 15km easy run on Monday. I managed to split the run and ran 8km on a thread mill at lunch time averaging 6min/km and then 7km at an easy pace of about 7 min/km in the evening .Did the 15km in about 1.45
Tuesday.Muggy and hot .I rode to cross fit in the evening .We then did an hour of stretching and technique which was helpful. I then rode back .Distance rode 40km in about 1.45 . Was a good work out especially cycling back in the dark after cross fit .The legs were pretty tired and had a really sore hip and back from the stretches .
Wednesday.Fortunately not a long session but hard.I did it on the treadmill.Not ideal but better than not doing the work out at all. I ran for 6 minutes warm up and then 5 minutes at 6% @ 7.5kph and then 2 minutes @9kph flat .I repeated that again then moved up to 6.5 % for the next 4 and followed by a cool down of 6 minutes and ran about 7km. I would have climbed about 400m.
|George at the Bottom of the DNA Tower|
|The Frenchman at the end of 1 hr of DNA Tower|
|At the top|
|View from the Tower|
Saturday. Had a sleep in as yesterdays work out was tiring . I did ride in the arvo with a 30km ride before cross fit but going easy and spinning in the small chain ring. At cross fit we did wall balls and pull-ups , just lots of them and then stretches. Rode home for a 40km ride with cross fit.
|Breakfast after the hike at King's park|
|Ending a training week with a walk at the Dog Beach|
Jacobs Ladder : 43 x 12.6 = 541m
Kokoda : 10 x 65 = 650m
DNA Tower : 15 x 15 = 225m
The total for the week would be about 2300 to 2400m.
Total Training schedule:
Run: 40 km or 7.35hrs & 25
Bike: 128km or 5.15
cross fit : 2.25 hrs
Total :15.15 hrs