Jabulani Challenge Kuringai National Park

The Jabulani Challenge is a stunning trail run & charity fundraiser through the Ku-Ring-Gai National Park in the north of Sydney. Predominantly on single track the trail has everything to offer from waterside tracks, rainforest, bushland, steep hill inclines and creek crossings. Exploring some of the hidden waterways that Pittwater is famous for its hard to believe you are only 30 minutes from the heart of Sydney.

www.jabulanichallenge.com.au 

I completed the 22km course last weekend in a time of 2:55hr, which was challenging but fun at the same time. I made the mistake of starting at the back of the line so for the first 6 km I was stuck behind a line of woman who were not keen to let me or 5 other girls pass! So for next time I would start at the front of the pack as its easier to be passed than pass!

The first 6km my time plateaued around 8:30-10 min/km SUPER SLOW! However once I finally overtook I went back down to 5:30-6min/km.

The course was stunning with plenty of hills, views, river crossings, and steep gravel inclines. At the 4 km mark was steep stair inclines which snaked up the dry bush, carrying a camel pack was vital for me in this area. I chose to have http://www.tailwindnutrition.com.au/ lemon hydration pack which was packed full of sodium, magnesium and electrolytes.

The last 6km of the course we were descending down the Sphinx trail which snaked down and than a flat 6km course which wrapped around the waters edge finishing back at Bobbin Head National Park.

This race was part of the triple challenge so next up for me is http://raffertyscoastalrun.com.au/  which is Lake Macquarie area, followed by the http://coastalclassic.com.au/ down in the Royal National Park.

Leading up to the race, my training involved 3 x HIIT training sessions at the gym which incorporates lower body and upper body heavy weight lifting, 1x longer run 15-20km run a week, 1 x shorter run 7km, 2 x yoga sessions. Post race I did only active rehabilitation, lap swimming at pool 1.5km, 1 x yoga session, stretching daily, 1 x 90 min massage, and long walks.

Heres a sneak peak at one of my HIIT sessions:

4 rounds 15 repetitions

30kg smith squat

30kg sumo squat

9kg overhead press

9kg bicep curls

6kg shoulder flys

12.5kg curtsey squat

33pin chest press

box jumps

3 rounds 12 reps

assisted chin 19 pin

Leg extension 33pin

Leg Curl 25kg

Narrow grip pull down 33 pin

3 rounds 12 reps

Roman Chair

Swiss ball in/out

Swiss ball pike

Supine Swiss ball ankle pass