A much more civilised 73km this time. The kicker is 8,000 ft of climbing and descent.
The Training Plan
Two strength-endurance sessions, two run sessions, one 'conditioning' session. Training time is limited so intensity and quality are the key. As intensity ramps up, recovery becomes even more important - more sleep, a sensible eye on food and... no booze. Ugg.
The Sessions for Week One
one - Strength
All loads as heavy as possible while keeping form under control. 90 seconds between sets.
15 Deadlifts - 24 BB Lunges - 6 Sandbag Get-Ups - x 5
Two - Run
6 Mile best effort with 8 kg pack. Lot’s of hills coming up, not so many hills in East London so weight should go some way to help prep for the ascents.
three - Strength
Similar feel and setup to session one:
15 Deadlifts - 15 Bench - x 5
Then 30 s work/rest. Max reps of:
Pushups - BB Rows - Swings - Goblets - x4
Four - Run
Same as above - aim was to beat the time from previous run.
five - conditioning
1) 6 BB Power Cleans
2) 8 Burpee Pull Ups
3) 10 DB Thrusters
4) 12 Cal Ski