Week 10 UTA 100 Training Plan

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.