Week 4 – Comrades Buildup

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.

Weight Summary:
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

Weekly Totals: (11 sessions)
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.

Week 4 – 10 –  March Summary:
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)
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