Week15

King's Park War Memorial Saturday 20 April 2019

Reabold Hill Look out Sunday 21 April 2019

Molly's Birthday on Good Friday , a Rest Day

Post Sunday run at the beach

Monday The usual Kokoda run with 8km and 12 repeats and 570 m of elevation .
Tuesday recovery run 10 km
Wednesday Speed session with 8km in 45 mins .4km at hard pace.
Thursday Recovery run 7.5km
Friday Rest day and it was Easter Friday

Saturday I ran at King's Park Started late but was really cold at 7C . Ran and did 10 repeats at Kokoda ,then 5 at Jacobs Ladder and a further 5 repeats at Mount street and then finishing off at King's park for 15km and 900m

Sunday a longer run of 22 km at Reabold Hill and Zamia.I ran the 5km circuit twice and did about 5 repeats of the hill to the Look out . There was the masters run going on at the same time but otherwise was quiet and a nice day weather wise.

Finished at 11 and took the dog to the beach and walked for a further 2kms and swam in the cold water for a good recovery.Legs were feeling good after a solid week with 72km of running and over 2000m .Just under 11hrs of running.
A good week with the pack and sticks and experimented with where to place the sticks .

Did 72km for the week and over 2000m in elevation again .legs feeling stronger .

Week 14

Wungong On Saturday 13 April 30km run

Irondog enjoying the weekend with no training

The last big block of training .

Monday The usual Kokoda steps for 45 mins doing 10 repeats and a warm up of 2km and cool down for 7.3 km and 450m .
Tuesday an easy recovery run of 8km
Wednesday 15 min swarm up and then hard for 4km of just over 20mins and cool down for 8km in 45 mins
Thursday An easy recovery run of 8km
Friday Rest day
Saturday A long run with full pack and sticks and did Wungong Bloated Goat of 30km and 1600m elevation .Did not see many people. There were 2 trail runners at the 20km mark . Had an upset stomach so that wasn't pleasant. Carried over 3.5kgs of water and nutrition so had enough fluids. Saw JP last 3kms and walked the rest of the way so was a little slower but the legs felt better than the last Bloated Goat .
Sunday a Rest day with an hour easy on the bike

total for the week was 11hrs with 62km running and 24km on the bike.

Week 13 , 1-7 April 2019

Zamia Trails Sunday 7 April 2019

Post run walk around East Perth with Irondog

Week 6 weeks to go before UTA 100 on 18 May 2019 , the training has cranked up with more mileage.

Monday.An easy 5km recovery run after the big weekend of training .The legs were a little sore after 3500m of climbing on the weekend but were fine otherwise.

Tuesday .Back to Kokoda for a session of more stairs .Managed the 7km with 12 repeats of Kokoda fpr just over 530m in 1.23hr.

Wednesday An easy run .Just did 6km but went a bit quicker.

Thursday a Tempo run with 4km at slightly harder pace for 8km in 48mins

Friday a rest day

Saturday a Long run at Wungong .Did the first half of Bloated Goat .it was a lot cooler at the start .A few runners around but otherwise was a quiet run. Did get lost at a few places despite the Garmin Navigation.
Finished in 3.44 with 23km and just over 1000m . Legs were fine so heading in the right direction .I hiked all the climbs and tried to run most of the course although at times with the inclines I walked a bit just to get the Heart rate down a bit.

I had enough food and liquids and with the cool weather it was good to run in different conditions.

Sunday Another longish run of 18km at Reabold
Overall was a good week of training especially the weekend with the legs feeling stronger than a month ago .Still slow but in a 100km race its the back half that I worry about.

Week 67km  or 9.5 hrs of running .

Week 12 Bluff Knoll Mark 2

Pictures of Bluff Knoll on 30 March 2019

This week and the past month has been a big training week . This week culminated in another weekend down at the Stirling Ranges and a long day on Bluff Knoll.

Monday 25 March. Usual Kokoda trail at Kings Park with a run from the office and back .Did 9 repeats for about 500m of elevation .A little slower with the climbs .Each repeat took me about 6 minutes .

Tuesday Easy wind trainer for 20km in 35 minutes.

Wednesday Tempo run of 13km .I did not warm up just ran the first 9km at a hard pace but averaged about 5.30 mins per km .Still short of my fastest pace 2 years ago .Not so sure if it is the weight or just lack of speed work over the last 2 years . Or a year ago managed the bridges run in 51 minutes . but the overall run of 13 km was in 5.48 pace

Thursday An easy recovery run of 10km at 7.10 min pace.

Friday .Rest day to get down to Stirling Ranges .I did managed a quick hike up Mt Trio before it gor dark for 2.25km and 314m of elevation.

Saturday .A big day started off by myself on Bluff Knoll .It was getting light but missed the sunrise on the top.

Started out and got to the top in about 1hr and then the descent in 45 minutes .Slow but steady .The second repeat was about the same I did face plant on the way down as I tried to quicken the pace .Luckily no injury .
A few fast runners went up once.There was Shane Johnstone with a Gopro .Impressive runner who won Bloated Goat 2 weeks ago in 3.04 and also did the Bibbulman track 1000km in 11 days . He did not come back down so may have gone running along the ridge. The weather was great. The third lap was slower and the last lap about 2.15 for an overall 7.58 for the four laps and 25.4km .I managed 2627 m of elevation . Legs and quads in particular were tired. Had lots of salt and food and water this time round .Could have gone faster but would have blown up earlier.So overall pleased with the effort .Did not suffer as much as last trip.

After a shower at the Stirling Range Retreat , I headed to Albany .Rest of the day just recovering and dinner. .Legs were dead tired and slept for a few hours before waking  from the soreness but managed another few hours before waking.

Stairs all 500 at Wind Farm Albany 31 March 2019

On Sunday morning met up with Bill and Judy for a drive to the Albany Wind Farm and an hour of stairs.Beautiful day and location . Did 6.75 repeats for 530 m of elevation and 2.7 km .

There was time for a quick walk around Mt Clarence in Albany site of the ANZAC Memorial and the museum . before heading back to Perth .

Memorial to Light Horsemen First World War

For the week did 62km with 4200m of elevation

For the month I managed 9600m of elevation. A massive month of training and hopefully will help in the back half of the UTA 100. Even the arms were sore after the weeks training.

Week 11

View from climb at Wungon on Saturday

Walyunga National Park Sunday 24 March 2019

After the bloated Goat last week I had an easy start with a rest day on Monday and no running . The legs were tired.

Tuesday an easy 5km run nothing taxing

Wednesday a recovery run of 7.5km at lunch time

Thursday a tempo run but I went straight into it  with the first 8km at 5.20 minutes per km pace and then eased up for the last 3.5km .11.5km in 65minutes.

Friday an easy bike ride on Zwift for 21 kms in 35 minutes

Saturday Start of double runson weekends.Went to Wungong Dam started early with a 22km run planned.No one around but 30 minues in a runner came by Rick doing bloated Goat .He was going fast . I did the first half of Bloated Goat then ran back to do the last 2 kms of the route for 22.5km .Got a bit lost but managed 1050m in about 3.5 hrs of running.Not as fast as last weekend but felt better today. Noone at the finish .Rick did the whole 30 km and finished at the same time so he would have done at least a 3.20hr course time . He was aiming for UTA 100 in under 14 hrs.

Was a nice cool day although it did get warmer at the end.

Sunday A double run weekend so headed to Walyunga National Park Had a late start as Molly was bitten by an insect and had to take her to the Vet for an injection. Started at 8.30am and again was a good morning for a run .I did the longest trail around the Parkand climbed the first hill twice . Finished 15km in 2.12hr and got 524 m of elevation on the Garmin.