Distance: 20.7 km
Time: 1hr 51 mins 18 secs
Rate: 5'23" per km
Weather:Sunny, calm, temp range 18-26 degrees, humidity 60%
Distance: 55.0 km
Running days: 3/3
Ave: 18.33 km per run
Distance: 244.8 km
Running days: 13/20
Ave: 18.83 km per run
YTD 706.45 km
Today was very similar to last Tuesday except in reverse to bring Black Mountain into the run later to be similar to the run out of Cox's River and up the Mini Saddle on Six Foot Track. The only way to really get used to the SFT course is to run the hills as late as possible after the legs have had enough and the mind is looking for a rest. It doesn't come easy but then in a couple of weeks time, nothing will be easy.
Started out along the bike path beside LBG until the underpass near the National Zoo when I headed over into the pines. Took a little longer route before climbing up to the top of Dairy Farmer's Hill for a short rest and to look at the construction work below.
I had to go the long way around the workers before the descent on the gun barrel and past the cork plantation.Made it under, around and dodged Glenlock before starting the climb up the back tracks of Black Mountain. Surprised myself with the ease of the climb up the summit trail to the top before returning past the Botanical Gardens to the start. Good run today, must say there is some confidence there now and just hope I haven't peaked too early for SFT. The section from top of Dairy Farmer's Hill to top of Black Mtn was 7.75km in 46' 02 " so a rate under 6 mins per km. Should be happy with that.
An easy 14km tomorrow, 10,000 mtrs on the track on Thursday night before a rest on Friday and 33km at the Cotter on Saturday before some tapering should now round out a fairly solid 4 months of preparation for SFT.