Week 15 – Comrades Buildup – Week 4 Alps Training Camp

Week 3 Summary 2 weeks to Comrades

Planned mileage for week will hit 115 miles, including 3 key sessions, 2 in the alps before travelling back to the UK and final long run on Sunday. Travelling Thursday so up early 05:30am for last session in the alps started a long day with travelling on the train to Geneva before a 2+ hour delay with EasyJet so returning home at 02:30am Friday morning 🙁

Tuesday – Intervals – 8 x 1k efforts on the Bourge Sainte Maurice Cycle path, slight change in plan following heading to the Bourg track and finding a group of children down doing training.  Headed down to the cycle path for a 4k warm up and 8 x 1k efforts then 4k warm down, out and back intervals with 90 seconds active recovery, second interval is slightly uphill.  Gave the Nike Vaporfly 4% Flyknit‘s a outing.

Thursday – Hills \ 5k Tempo – Travel day so early start, plan to complete 2 x Aime 6 mile loops with a final 5k Tempo effort on the Bourg cycle path with a progressing push to increase the pace over the last 3 miles.

Sunday – Long Run –  Last planned long run, glute and hip flexor tight following travelling back from France, 150 minutes on undulating route at easy effort.

Time to taper, easy two weeks with travelling to SA on Monday 3rd June,

Nutrition – Week 15 Summary

Fitness & Freshness – Week 15 Summary

See week 12 summary for information on new section ‘Fitness & Freshness’

Below table shows end of day Fitness and Freshness scores following activities.

Fitness & Freshness Summary:
DATE Fitness Change last 7 days Fatigue Form
20/05 84 +12 144 -60
21/05 86 +11 146 -61
22/05 88 +11 151 -63
23/05 88 +11 144 -56
24/05 88 136 -48
25/05 88 +4 127 -39
26/05 87 +3 120 -32

Weight Target 66-67kg Training – 65kg Race Weight

Week 4 Alps training no weight recorded during trip, weight Saturday morning 67.7kg, now to reduced carbs for taper and hit race weight between 65-66kg following depletion and pre flight on Monday 03rd June.

Training – Week 15 Summary

Weekly Totals: (10 sessions)
Total Miles: 118.50 Miles Avg Pace: 07:10/m Time: 14:08:21
 
DATE Distance (Miles) Summary Avg Pace Avg HR
20/05 13

4

Le Monal – Repeats (3 x Le Monal 1 x L’Echaillon @ 1800m)

Le Planay

7:42/m

8:26/m

131

123

21/05 12.5

6.5

8 x 1k @ Bourg Cycle Track (800m with 4K WU & WD)

Le Planay + St Foy Station (50 mins)

6:33/m

7:34/m

140

129

22/05 12

11

Tignes + Val Claret Loops

Plan Bois > Marquise > Le Monel CP > Le Planay

6:50/m

8:15/m

136

129

23/05 15 2 x Aime Hill Loops (last 5k progressive) 6:46/m 134
24/05 10 Cowgrove Out & Back 6:30/m 137
25/05 13 Morning Run inc Poole parkrun 6:59/m 132
26/05 21 Last long Run (150 mins with some hills) 7:08/m 125

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 67 Jan-2019
Nike Zoom Fly Flyknit UK11 – Dark Grey/Black/Atmosphere Grey/Metallic Pewter Training Road 685 Jan-2019
Nike Zoom Fly Flyknit UK11 – Wolf Grey / Black-Blue Fury Training Road 358 Mar-2019
Nike Zoom Fly Flyknit UK11 – Blue Orbit/White/Photo Blue/Black Training Road 263 Apr-2019
Nike Zoom Fly Flyknit UK11 – Sequoia/Olive Flak/Light Bone/Black Training Road 171 Apr-2019
North Face Ultra MT Mountain 83 Mar-2017

Week 14 – Comrades Buildup – Week 3 Alps Training Camp

4 Weeks to Comrades

Planned mileage for week will hit 140 miles, this is my biggest ever mileage total and will include the following key sessions for week 4 in the alps.

Tuesday – Kenyan Hill Tempo Session – Heading to Aime for the second Kenyan hill session this time 6 x ascents to include 6+ miles of climbing with each hill having an ascent of 1.02 miles with a decent of 0.77 miles on a 6% gradient that allows faster running, session will include a 4k warm up and 4k cool down on the Bourg cycle path. Full session approx. 16 miles.

Run Segment Macot-la-Plagne, Auvergne-Rhône-Alpes, France
  • Distance 1.02mi
  • Avg Grade 6%
  • Highest Elev 2,549ft
  • Climb Category 4

Thursday – 18 Mile Tempo (inc 4K warm-up) –  Bourg Sainte Maurice to Aime on the cycle path, returning via road on undulating route back to Bourg. Tempo avg pace planned 6:20/m

Saturday – Marathon – Running from Sainte Foy Tarentaise Station via road to Bourg, then to Aime via Bourg Sainte Maurice on the cycle path with a final loop of Fields Hill Loop 6.46m Strava segment > La Plagne-Tarentaise, Auvergne-Rhône-Alpes, France

Sunday – Marathon – Running from Landry Station to Aime then 4 x Fields Hill Loop 6.46m Strava segment > La Plagne-Tarentaise, Auvergne-Rhône-Alpes, with some extra loops of lake on cycle path.

Nutrition – Week 14 Summary

Diet increased carbohydrates to fuel training plan, approx. 200g carbs on lighter days to 350-400g on higher days, with the increase to cover session. Normal low carb diet and meal model with sweet potatoes in main meals and porridge oats with peanut butter as a breakfast on main session days. Also added thins with peanut butter and banana as an extra snack as required.

Fitness & Freshness – Week 14 Summary

See week 12 summary for information on new section ‘Fitness & Freshness’

Below table shows end of day Fitness and Freshness scores following activities.

Fitness & Freshness Summary:
DATE Fitness Change last 7 days Fatigue Form
13/05 70 +9 114 -45
14/05 72 +10 121 -49
15/05 75 +9 129 -55
16/05 77 +10 138 -61
17/05 77 +10 128 -51
18/05 81 +11 144 -63
19/05 83 +14 148 -65

Weight Target 66-67kg Training – 65kg Race Weight

Week 3 Alps training no weight recorded

Training – Week 14 Summary

Weekly Totals: (12 sessions)
Total Miles: 141.36 Miles Avg Pace: 06:58 /m Time: 16:25:12
Week 13 May – 19 May Summary:
DATE Distance (Miles) Summary Avg Pace Avg HR
13/05 12

4

Le Monal (Repeats @ 1800m)

Le Planay + St Foy St

8:01/m

8:17/m

125

123

14/05 16

4

Aime Hills ⛰ x 6

Le Planay + St Foy St

6:47/m

8:48/m

140

124

15/05 6

10

Le Planay > Montalbert > St Foy St ⛰

Lac de Tignes – Out & Back Repeats (@2100m)

7:37/m

6:46/m

143

138

16/05 22

4

18 Mile Tempo (inc 4K warm-up)

Sainte Foy Station Car Park Loops

6:32/m

6:57/m

136

131

17/05 6

4

Le Planay Reverse Loop + St Foy St

Le Planay (Out & Back)

7:42/m

8:22/m

129

125

18/05 26.2 St Foy > Aime Marathon 6:14/m 137
19/05 26.2 Landry > Aime x 3 loops (Double Marathon Weekend) 6:44/m 135

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 67 Jan-2019
Nike Zoom Fly Flyknit UK11 – Dark Grey/Black/Atmosphere Grey/Metallic Pewter Training Road 685 Jan-2019
Nike Zoom Fly Flyknit UK11 – Wolf Grey / Black-Blue Fury Training Road 358 Mar-2019
Nike Zoom Fly Flyknit UK11 – Blue Orbit/White/Photo Blue/Black Training Road 202 Apr-2019
Nike Zoom Fly Flyknit UK11 – Sequoia/Olive Flak/Light Bone/Black Training Road 126 Apr-2019
North Face Ultra MT Mountain 83 Mar-2017