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Month: May 2019
005: Endurance Sports Running – Gerda Steyn
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004: Endurance Sports Running – Rupert Bonington – Mountain Fuel
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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.
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
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) | 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) | 6:33/m
7:34/m |
140
129 |
22/05 | 12
11 |
Tignes + Val Claret Loops | 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.
-
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.
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
Total Miles: 141.36 Miles | Avg Pace: 06:58 /m | Time: 16:25:12 |
DATE | Distance (Miles) | Summary | Avg Pace | Avg HR |
13/05 | 12
4 |
Le Monal (Repeats @ 1800m) | 8:01/m
8:17/m |
125
123 |
14/05 | 16
4 |
Aime Hills ⛰ x 6 | 6:47/m
8:48/m |
140
124 |
15/05 | 6
10 |
Le Planay > Montalbert > St Foy St ⛰ | 7:37/m
6:46/m |
143
138 |
16/05 | 22
4 |
18 Mile Tempo (inc 4K warm-up) | 6:32/m
6:57/m |
136
131 |
17/05 | 6
4 |
Le Planay Reverse Loop + St Foy St | 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 |