AM: Glasshouse trail run 25km. Keep heart rate under 155 for duration of run. Practice taking fluids and food during run.
PM: Swim Session
Personal Data
Weight: 84.4kg
Sleep: 7hrs
Mood: Little tired but good
Food Intake Summary: 4-5L of water, chicken roll, garlic bread
Today's Journal
It was again another early rise and up to Beerburrum for the 25km trail run in the Matthew Flinders Tour.
Race Report - 25km Trail Run (Glasshouse Mts.)
The mood going into the race was reasonable, it got better over the drive up to beerburrum. The race started at 7.30am. The morning was cool and fine, but not as cold as it had been. The goal of the race today was to keep the heart rate under 155bpm and practice with hydration and food over the 25km. For the race I used the 4 bottle fuel belt (2 with sports drink and 2 with water). I also had 3 Hammer Gel with me. The strategy for today was to strictly drink every 15min and to have a gel 15min prior to the race and then at about the 50min mark of the race (about halfway through the race) This worked out well. One of the adjustments to this would mabe have 2 gels throughout the race 1 @ the 45min mark and then another @ the 90min mark. In Hydrating every 15min I could feel the pick up in performace after the intake of fluid.
The part of the race involved going partly up Beerburrum Mt, a nice little warm up. Of course things that go up must come down. From the 2km to about 10km the trail was relatively flat with some gradual hills/gradients. From about 12km mark there was a fair steep gradient, at one part it was about a 6.5% gradient for about 300m. This was a good challenge, but one where the gradient got the better of me.
At about the 16km mark the course became less taxing on the body. At about 3km from the finish the was a hill that was another challenge, firtsly it was a hill and secondly it had a lot of loose golf ball size rocks over its surface making it a little uneasy under foot.
The 25km was completed in 2hrs and 3 minutes, I was very pleased with this effort. I did a 15min stretch after finishing the race. The legs and feet were quite sore. The feet took a bit of a battering but when you are running over such terrain you should expect this.
The PM session was in the pool, to say that I was struggling would be and understatement. However, there is a a goal to be achieved and going back to bed was not an option. In fact the swim session helped in the recover of my legs, but I still struggled throughout the session in terms of overall energy.
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