Week 9

WUNGONG DAM TRAILS SATURDAY 9 MARCH 2019

There are 10 weeks to go to UTA 100km.

This week had a Monday Public Holiday with Labor Day on 4 March 2019.
So despite the sore legs from Saturday , I did the usual Kokoda session with 15 minutes easy running and 1 hour on Kokoda at King's Park completing 11 repeats in the very hot session ( was 12 noon when I finished) and then a cool down of ten minutes for 7.15km and 1.5 hr.

Tuesday an easy wind-trainer session 28km in just over an hour and a bit of climbing on the Zwift course.

Wednesday an easy 10km run in 65 minutes .Legs were still a little sore but got a massage that hurt like hell but helps.

Thursday Easy 7km run with tempo work out of 10 x 100m after a warm up.

Friday A short easy 5km run at lunch time.

Saturday .I headed to Wungong Dam where the Manning Trail runners met and I joined them for a 3-4 hour run on part of the Bloated Goat Course that the Perth Trail Series runs. It was raining and was a good session with some mud . We got lost and there was a bit of standing a round trying to work out the course but 4 hours later we got back to the Dam and covered 24 km and 840 m .Walked the last 2kms as the legs were tired from ta bit of hard running between climbs..

In the afternoon despite being tired I did a 30min cross fit session comprising:

100 sit ups
20 x hollow rocks, pushups and clean & jerks x 25kgs
15 repeats , 10 repeats and finally 5 repeats
finishing with  100 sit ups

The legs did not quite recover the next day and I settled down to a very slow 2 hour wind-trainer session managing to cover 41kms with a bit of climbing.

Total for the week 11.5 hrs