Sunday, May 10, 2015

Week17 Northface100 Getting Ready

Heading along the river on Monday's run
The full moon on Monday's run



 A beautiful short film about running

 A week to go and the preparation has been ongoing. The week started with an easy run along the river in nice and cool weather for 15km .I ran with my pack and did a good pace of 6.30 without too much difficulty .My strava on the iPhone died when the power fizzled on the iPhone at 11.3 kms but it was an out and back course I ran along the river and so I think I managed the same pace for the rest of the run . It was pretty cold by the end and so closer to race conditions in Katoomba.







Tuesday: Easy day with cross fit in the evening and really trying to just stay relaxed.




Wednesday . Shorter run with 10 minute warm up and then 4 x 10 minutes with 6 minutes at under 6.15 pace . and then 10 minutes recovery. After the 6 minutes for each block I walked 2 minutes and ran slowly for the other 2 minutes to make a 10 minute block .Finished up running 10kms with the walking and at about 6 minute pace overall.


Thursday . I skipped cross fit as I got there late so had a rest day.

Last session on Mount Street before TNF100

Friday . A short burst of running with 10 minutes warm up and 10 minutes cool down with  20 minutes just running up and down a hill .I chose Mount Street and it was pretty quiet .managed 6 runs


 up and down and finished with the cool down for a 5km run in 40 minutes.

Friday . A short burst of running with 10 minutes warm up and 10 minutes cool down with  20 minutes just running up and down a hill .I chose Mount Street and it was pretty quiet .managed 6 runs
up and down and finished with the cool down for a 5km run in 40 minutes.

Saturday's WOD

Saturday .Just cross fit for 30 minutes with a clean and jerk , knee raisers and sits ups done in a ladder series to 7 with 1 clean , 4 sit up and 8 knees till reaching 7 cleans , 28 sit ups , 56 knee raisers and then back to one clean , 4 sit ups and 8 knee raisers.

Sorrento Beach

Sunday , second last run before Katoomba with a 90 minutes session along the coast .We ran up the side streets and the stairs along the run route .Did not push hard and felt a little lethargic possibly after yesterdays session but the work is done so just need to rest up .The weight remains between 72 and 73  kgs and dipping below 72 as well , so may be starting the race hopefully around that weight .

The week:
Cross fit: 1 hour
Run : 40  kms or 4.5 hours
Total 5.5 hours.