Monday 12^th August: Strength and Core exercises + 60 min cycling

Repetitions of front side of Sir Samuel Griffith Drive

I pulled up from the weekend feeling good but managed to set my alarm an hour later than usual, so spilt the session up into a morning and afternoon session.

Tuesday 13^th August: W/U exercises + 75 min

24min speed work on single track + 20min barefoot

I finished the session feeling like I could do a few more reps.

Wednesday 14^th August: W/U exercises + 90 min

Up Lookout bike track-down honeyeater track-along Bellbird trail -return along same route + 20min barefoot

My legs felt a little bit heavy in the first half of the run but then I picked up in the second 45min.

Thursday 15^th August: Strength and Core exercises + 60 min cycling

Repetitions of front side of Sir Samuel Griffith Drive

I felt really good after the easy day yesterday and performed the exercises fairly quickly. Massage in the evening with Craig.

Friday 16^th August: W/U exercises + 3 hours

Up Lookout track – down/up Honeyeater track – down/up Chapel Hill Rd trail – down Reservoir track – up Kokoda Track – down Highwood Rd trail – down Moggil Rd trail – up  powerlines – return along same route + 20min barefoot

Just took it nice and easy today to save myself for Lake Manchester 22km on Sunday

Saturday 17^th August: Rest

Resting up for Sunday.

Sunday 18^th August: 22km Lake Manchester Trail Run

1^st place in 1.39.04 (new course record). Race report to come.

Overall, it was a solid week of training capped off by an enjoyable run at another great TRAQ event. It was encouraging in the lead up to Surf Coast Century to feel comfortable in a race with no big climbs in (although the course was more undulating than I was expecting). As always, my training program was created by Andy Dubois at Mile27 Personal Training.

Here’s a video from Lake Manchester by Bunyaville Trail Runners: