Week 6 – Comrades Buildup

12 Weeks to Comrades

Nutrition – Week 6 Summary

New Kicks and More effort = more food

Main training days Wednesday, Sunday see increase in carbs, Saturday loading, Sunday pre run.Β  Long progressive run was completed with no run fuel,just pre-loading and recovery.

Weight Target 67-69kg Training \ 65kg Race Weight

Weight has dropped into 67kg range during week due to the increase in effort and volume, so I have increased calories and carbohydrate intake for days with keys sessions, this mainly involves adding sweet potato into the normal meal. Still keeping an eye on fatigue levels.

 

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%)
18/03 68.1kg 3.6 52.4 67.5
19/03 67.8kg 3.3 52.7 67.6
20/03 67.5kg 3.1 52.6 67.8
21/03 67.1kg 3.0 52.9 68.0
23/03 67.0kg 3.0 52.5 68.1
24/03 67.7kg 3.1 54.7 67.5

Training – Week 6 Summary

Weekly Totals: (10 sessions)
Total Miles: 110.04 Miles Avg Pace: 7:12Β m/m Time: 13:12:50

Building mileage towards first 100+ mile week, second week of intervals with 3 x 15 mins and increase long runs with a 24 mile run (3 x Lytchett Loops) on the Sunday, this is a core run used by Steve Way in his Comrades build up which we will be completing together.

Week 18 – 24 –Β  March Summary:
DATE Summary Avg Pace Avg HR
18/03 10 Steady 7:15m/m 129
19/03 75min Steady
6.5 Easy
7:26m/m
7:29m/m
130
118
20/03 Morning 60 min
12 Miles inc 3 x 15 (5:48, 42, 44)
7:32m/m
6:23m/m
120
142
21/03 Morning 10 Steady
Pilates – 1 Hour
Afternoon Easy 10k
7:16m/m

7:28m/m
129

117
22/03 Morning 10 Steady
Sports Massage – 30 mins
7:33m/m 123
23/02 12 Miles Easy – 7 solo 5 with the boys 7:45m/m 118
24/02 24 Miles – 3 x progressive Lytchett Loops 6:50m/m 134

Kit

New training \ road trainers purchased, went for another pair of Nike Zoom Fly Flyknit.Β  Very please with over 500 miles for first pair so going to stick with Nike Flyknits for training and 4%’s for racing.

Make Model Description Type Current Mileage Purchase Date
New Balance 1400v6 Red White AW18 – UK 11 Training \ Road 246 Oct-2018
New Balance Summit Unknown Black – UK 11 Training \ Trail 199 Oct-2018
Nike Vaporfly 4% Flyknit Red – UK 11 Racing \ Road 14 Jan-2019
Nike Zoom Fly Flyknit UK11 Grey Training \ Road 551 Jan-2019
Nike Zoom Fly Flyknit UK11 Wolf Grey / Black-Blue Fury Training \ Road 57 Mar-2019
North Face Ultra MT Mountain 83 Mar-2017

 

Leave a Reply