Weekly Summary 27.03.2016
Device: Garmin Forerunner 630
|Total Miles: 94.3 Miles||Weight: 154.2 lb||Avg Pace: 06:53 mm||Time: 10h 49m|
Monday kicked off week 2 taper in a more positive mood, with a solid 10 miles at steady pace averaging 6:31 m/m, Tuesday to Thursday runs were a mix of 5 mile efforts with the final 5 miles on Thursday also coinciding with the end of my carb-depletion phase.
Tuesday pre sports massage, I completed a solid 5 mile tempo with average pace 6:03 m/m, Wednesday session was another solid 5 mile tempo with average pace 6:08 m/m (slightly harder effort due to the carb depletion), and Thursday was the last carb depleted run of the week with a pre breakfast 5 miles progressive starting at 6:42 m/m > 5:59 m/m with average pace 6:20 m/m, and did I need that carb fuelled breakfast once done!
Friday was a total rest day but with the 6-9 hours travelling by Car, Train and Tube to Perth however I did need to stretch the legs so off out for a very easy 2.6 miles. Saturday was the my planned 4 mile leg loosener and final run before ACP100K, again a very easy run but this time two loops of the 100k route, with a single loop being 2.381km / 1.479 miles ready for the BIG DAY!.
Sunday was RACE DAY and to ensure I don’t spoil it I will add a link here later to my race report. but for now I’ll sign off…..
Race Report now up on XMiles Link HERE
Diet \ Food Diary
Third full week, daily calorie target continued to 1760 base plus extra calories consumed dependent on the day’s activities (as shown in the ‘training by days’ table provided by Garmin) for the first 4 days and then increased to 2050 calories base for Friday and Saturday.
Carb-depletion phase started Monday morning through to Wednesday combined with the mix in tempo of runs, Carb-loading started Thursday morning following the early morning and last carb depleted run of the week.
Race Weight Summary
The below chart shows my weight change between 07/02 – 25/03, this is a condensed 7 week period due to the reduce training window. Recommended weight loss would be at a rate of 1 lbs per week but using a nutrition and energy balanced diet plan taking into account ‘Energy Intake v’s Energy Expendature’ I have hit target 100k race weight of > 155 lb.
|Date||Kilos||Lbs||Fat %||Muscle %||Water %|
|7th February 2016||74||162.6||6.8%||45.9%||65.6%|
|25th March 2016||70||154.2||4.1%||53.5%||67.1%|
|Change||– 4||– 8.4||– 2.7%||+ 7.6%||+ 1.3%|
Nutrition intake for Saturday includes an increase of intake with cabohydrate focus, with smaller snacks throughout the day. Sunday only records breakfast plus race fuel. As part of recovery I will not be recoridng kcals or weight information for 5 days.
|Afternoon \ Evening Snacks||–||–||–||505||–||–||–|