Kokoda Spirit Racing

Trials and tribulations of the KSR trail running team.

Moe’s 3-week-training log (Mt Buller Skyrun buildup)

The Mt Buller Skyrun this weekend will be the 2nd big race for KSR in 2014 after Bogong2Hotham.

Daniel and I will tackle the Vertical K on saturday, followed by the 45km trail option on sunday.

Since I don’t like to leave things to chance I built up for this race, concentrating on being fit this particular weekend.

P1200311

While I put a lot of time into my passion and pretty much approach it in a professional kind of way, there is one thing that I need: a loose training regime.

I don’t think I could stick to a training plan that always tells me what to do and where to go. I draw a lot of energy out of being my own boss and I like to challenge myself by coming up with new training sessions, mixing it up as often as I can. Without this freedom I am sure I would loose the drive for running pretty soon.

It has to be fun, right?! ūüôā

DCIM100GOPRO

Here’s my training-log for the past 3 weeks leading up to Mt Buller:

WEEK 1

Saturday, Jan 11th

  • 5km Parkrun ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†16:50 / 3:22pace
  • 5km cooldown¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† ¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† 25:00 / 5:00pace

Sunday, Jan 12th

  • 52km Race (600m vertical)¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† 3:50:41 / 4:25pace

Monday, Jan 13th

  • 15km ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 1:06:00 / 4:24pace

Tuesday, Jan 14th

  • 8km speed ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 36:00 / 4:30pace

(5x1000m at 3:05pace)

  • strength work ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†40:00
  • 46km road-bike ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†1:26:30

Wednesday, Jan 15th

  • 15km ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†1:13:00 / 4:52pace
  • 2.2km swim ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 45:30

Thursday, Jan 16th

  • 15km hill reps (1200m vertical) ¬† ¬† ¬†1:35:00 / 6:20pace

(2min up and down hard; again with 3,4,5,5,4,3,2)

  • indoor bike ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†1:00:00

Friday, Jan 17th

  • 13.6km ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†1:00:00 / 4:24pace

1500945_243208672518557_399995650_o

WEEK 2

Saturday, Jan 18th

  • 31.5km trails (1500m vertical) ¬† ¬† ¬† ¬†2:49:00 / 5:23pace
  • 8.7km trails (800m vertical)¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† 47:48 / 5:29pace

Sunday, Jan 19th

  • 20.5km trails (650m vertical)¬†¬†¬†¬†¬†¬†¬†¬† 1:39:24 / 4:50pace
  • 20km ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†1:21:42 / 4:05pace

(2x3km efforts at 3:40pace)

Monday, Jan 20th

  • NOTHING

Tuesday, Jan 21st

  • 11km speed ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 47:11 / 4:17pace

(5x1200m at 3:10pace)

  • strength work ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 50:00
  • 2km swim ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 39:10

Wednesday, Jan 22nd

  • 13.6km ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 1:00:00 / 4:24pace
  • 30.5 road-bike¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† 57:40

Thursday, Jan 23rd

  • 20.5km (1500m vertical) ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 1:43:15 / 5:03pace
  • 1.5km swim ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 29:41

Friday, Jan 24th

  • 20km ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 1:26:30 / 4:19pace
  • 11km ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†47:45 / 4:20pace

DCIM100GOPRO

WEEK 3

 Saturday, Jan 25th

  • 20km ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 1:25:13 / 4:15pace

Sunday, Jan 26th

  • NOTHING

 Monday, Jan 27th

  • 60.5km road-bike (1600, vertical) 2:19:00

Tuesday, Jan 28th

  • NOTHING

Wednesday, Jan 29th

  • 12km ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬†50:00 / 4:07pace

(20min effort at 3:35pace)

  • 2km swim ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 39:21

Thursday, Jan 30th

  • indoor bike ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† 15:00
  • strength work¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† 50:00

Friday, Jan 31st

  • NOTHING

 

Saturday + Sunday

  • RACES (Vertical K / 45km trail)

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I hope to see some of you in the Victorian Alps this weekend!

Cheers.

Moe

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This entry was posted on January 30, 2014 by in Training Update and tagged , , .

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