|Irondog with the medal|
|Bloated Goat Finish Line at 12 Noon|
First race of the year in preparation for UTA 100 in May.
Monday 11 March I did a 1.30 session in the evening at King's Park .An easy warm up along the park before 55 minutes at Kokoda with 9 Repeats to the top for 540 m followed by an easy coold downand 7.15km
Tuesday ,Usual 1 hour on Zwift .
Wednesday 9km run with 20 minute warm up and 20 minute at 7 RPE .Pushed a bit harder and got an average of 5.20 pace for 5kms then a slow cool down for the 9kms.
Thursday Recovery run of 7.5km
Friday Easy run 5km
Saturday no training just a rest day.
Sunday . Bloated Goat Race at Wungong Dam by Perth Trails Series.
Got to the start early at 6am and ready for the start at 7am . There was a 2.5 hour cut off at the 16km mark and 5.5 hrs cut off for the 30km run with about 1600m elevation.
I think there were about 118 starters . 100 finishers and a few DNFs and DNS
Started with a climb within 200m and then the field progressively got thinner. I tried to go fast on the flats but concious of the long hot day ahead. It was a figure 8 couse and we loop round the course from 6km to 16 km . I got to the 6km mark in 50 plus minutes and then 16km at 2.14 mark so I was making good progress with the hope of finishing under 5 hrs.Unfortunately the back 14 kms was a lot harder and the heat and the fatigue in the legs were starting to settle in.I also went up the wrong climb and lost a few minutes . The next aid station was at about 26 kms and I was still doing well with 4.5 hours unfortunately the last 4kms were a slog and despite over 5000mg of salt still getting some cramps. Finished just under the cut off for the medal.
A really good work out and the climbs were steeper so Wungong is definitely a good training ground for UTA. The winner did the run in 3.04 . But being out in the course for more than 2 hours in 37C was definitely unhelpful. Glad to have finished and the legs got a good work out.