Week 9 – Comrades Buildup

9 Weeks to Comrades

Following Manchester marathon the plan was to keep rolling with 2 more bigger weeks before another mini taper for London Marathon. This will follow an easy week and then heading off to Sainte Foy in the French Alps for a 3 week training camp with Comrades teammates Gerda Steyn and Steve Way.

So back to 100 miles with a focus on a mid week interval session to hopefully wake up the legs, then my introduction to a Comrades training run favourite of Steve’s, 50k run consisting of 4 x lytchett loops (Hilly 7 mile loop).

Nutrition – Week 9 Summary

With the aim on recovery and to keep mileage rolling new nutrition targets for base nutrition with a slight increase to carbohydrate intake.  15% Carbohydrates, 20% protein, 65% fat. These are loose targets with a top out at 150g carbs per day to include calorie increase for training load.  Again increased load for Saturday and fuelling for Sundays 50k inc long run fuelling;

Long Run – Fuelling Plan;

Recovery

Weight Target 67-69kg Training 65kg Race Weight

Up to 67kg following Manchester and a bit of a treat day Sunday, weight then stabilised back into 66kg range before dropping into 65kg range over weekend.

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%)
08/04 67.9kg 3.4 53.3 67.4
09/04 67.4kg 3.1 55.3 68.1
11/04 66.8kg 2.7 54.6 68.0
12/04 66.7kg 2.6 55.2 68.5
13/04 65.7kg 2.2 54.7 68.5
14/04 65.8kg 2.1 55.3 68.5

 

Training – Week 9 Summary

Weekly Totals: (9 sessions)
Total Miles: 100.17 Miles Avg Pace: 7:18 m/m Time: 12:10:40

Main interval session this week was Wednesday evening, Intervals 16, 12, 6, 3 (3)

Split Summary
===
16:00 – Distance 2.83m (5:39/m) 145/154bpm
12:00 – Distance 2.21m (5:26/m) 151/158bpm
6:00 – Distance 1.12m (5:21/m) 153/159bpm
3:00 – Distance 0.57m (5:15/m) 152/160bpm

Week 08 – 14 – April Summary:
DATE Summary Avg Pace Avg HR
08/04 6 Miles – Recovery Fun 07:42m/m 116
09/04 Morning Easy Effort 10 07:50m/m 120
10/04 4 Miles Morning Easy
Intervals 16, 12, 6, 3 (3)
08:01m/m
06:36m/m
112
137
11/04 9 Miles Morning Run
Pilates – 1 hour
4 Miles Easy Afternoon
07:38m/m
07:25m/m
113
115
12/04 80 Minutes
Sports Massage
07:37m/m 115
13/04 Morning Run inc progressive Poole parkrun (17.55) 07:11m/m 126
14/04 50k – 4 x Lytchett Loops (31.23 miles) 07:03m/m 133

Kit

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 640 Jan-2019
Nike Zoom Fly Flyknit UK11 Wolf Grey / Black-Blue Fury Training Road 216 Mar-2019
North Face Ultra MT Mountain 83 Mar-2017

 

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