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 .