Week 17

Saturday's run along the river and Kings Park...saw dolphins and a taxi submerged in the river

Post Sunday run breakfast with Molly

walk after the run 

Three weeks before the race and the intensity is dropping . Freshening up for the race and maintaining the form are the issues.

Monday . same 1.15 hr of stairs and running around King's Park .Did it in the afternoon and finished with  10 repeats of Kokoda to the top for 576m and 7km .

Tuesday An easy 10km with a sore tummy in the evening for 10.8 km in 73 minutes .

Wednesday .fast work out with 12km .10 minutes warm up then 3 minutes hard and 3 minute easy x 8 .Managed several sub 5 minute per km sessions and then eased up for the recovery . Did 12km in just over 1.07 hr.

Thursday .An easy 10 km in just over 65 minutes.

Friday a rest day.

Saturday was a rainy morning so I started my run at Kings Park rather late at 7.30am .Did a lap of the park and the river along Stirling Hwy .Came across dolphins playing in the river and then a small group of cyclist and runners watching a Taxi submerged in the river with the roof showing.We all decided we should call the police.they had already been advised.The taxi driver apparently went in on a wet road at about 5 am .
( Perth-cabbie-treated-for-hypothermia-after-driving-into-swan-river-20190504-p51k23.html )

After 9km I then did the Kokoda repeats to the top for an hour finishing with a short 1.2km cooldown for 14 km and 500m .

Sunday .A run around Reabold and Zamia trails for 16km with just under 300m of elevation in 2 hours.

Total 70km in just under 9 hours.

Legs were good . The Hokas are a bit tight at the front so there is a hot spot on the side of the leg on the left .Just have to be aware and try and mitigate against it becoming an issue..Otherwise the key has been that I have avoided any injuries and now to just freshen up the legs and start getting the gear ready . Staring my checklist this week .