Week 4

Reabold Hill

Training Program for week 4

The 4th week into about a 19 week program for UTA 100 at Katoomba.

The program is consistent and I am managing about 50 kms a week with some elevation.

This week , monday is just Kokoda at King's Park.It was a Public Holiday so there was only a few people around in the evening.I managed a 12 minute warm up then about9 repeats of Kokoda which was about 500m .Finished with a cool down and then one climb up the DNA tower .Just 7kms but about 11 % of the total elevation for UTA.

Tuesday

Easy bike on the Wind trainer for an hour.

Wednesday

The hardest session for me is the Wednesday run at tempo pace as close to 5mins per km . Managed just under 12 kms in 66 minutes with 50 minutes at hard pace .

Thursday

Recovery with a 1 hour bike and 5km easy run

Friday
An Easy 5 km run

Saturday

Ride around the River .65 km with CRT group

Sunday

Long Run from Georges Cafe to Reabold and then repeast up to Reabold lookout .Managed   9 repeats for a total elevation of 725 m. and 21.5kms in the 3 hours.

Total

Run 50km or 6.46hr
Bike 115km or 4.10