14 Weeks to Comrades
Nutrition – Week 4 Summary
Goal carbs on normal training days to just below 50g, increasing to approx. 100-200g on high intensity days, high mileage and race loading. Plan to build carbs during weekend activities as longer runs start. Plus increased for Wednesdays intervals session.
Weight Target 67-69kg Training \ 65kg Race Weight
Weight has stabilised during week for with the start of some quality sessions and increase calories and carb intake. Still keeping an eye on fatigue levels.
| DATE | Weight (Kg) | Fat (%) | Muscle (%) | Water (%) |
| 04/03 | 69.0kg | 4.1 | 50.6 | 67.2 |
| 07/03 | 68.4kg | 3.6 | 51.5 | 67.4 |
| 08/03 | 68.8kg | 4.0 | 51.6 | 67.1 |
| 10/03 | 69.4kg | 4.1 | 52.5 | 66.8 |
Training – Week 4 Summary
| Total Miles: 92.51 Miles | Avg Pace: 7:03 m/m | Time: 10:52:29 |
Building mileage towards 100 mile week, main focus to start introducing interval sessions and increase long runs. Whilst maintaining focus on core strength and stretching to monitor hamstring.
| DATE | Summary |
| 04/03 | 7 Miles Recovery (7:33m/m) |
| 05/03 | 1.5 Miles – Warm up (6:57m/m) Intervals 0.5 miles (2) x 5 (5:44, 42, 46, 40, 30) – (5:59avg m/m) 5 miles steady (6:33m/m) |
| 06/03 | Intervals inc. 3 x 10 (2) (5:57, 38, 43) |
| 07/03 | Steady – 7 Miles Pre Pilates (7:43m/m) Pilates 1 Hour Easy – Windy 5 🌬 (7:17m/m) |
| 08/03 | ML 11 Steady (7:00m/m) |
| 09/03 | ML 14 Miles (8 solo) Steady (7:29m/m) |
| 10/03 | Windy 🌬 22 Miles (6:51m/m) |