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 (%)|
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.
|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)|