Week 13 – Comrades Buildup – Week 2 Alps Training Camp

5 Weeks to Comrades

Highest mileage week recorded since I started running in June 2007.  Key sessions for week 2 in the alps

Tuesday – Kenyan Hill Tempo Session – Heading to Aime for a session to include 8km of climbing, each hill had an ascent of 1.02 miles with a decent of 0.77 miles on a 6% gradient that allows faster running with a 4k warm up and down on the Bourg cycle path. Full session approx. 14 mile.

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

Thursday – Tempo 13 miles at Comrades effort on the rolling Bourg cycle path at 800m – planned avg 6:00/m pace

Sunday – Long Run – 50k + (32.2 miles) Sunday 50k + long run Bourg Saint Maurice to Aime (4 x Aime Loops) Aime loops to represent Fields Hill from Comrades Marathon (See Strava Segment)

Nutrition – Week 13 Summary

Diet increased carbohydrates to fuel training plan, approx. 200g carbs on normal days with increase to cover session days using normal low carb diet and meal model.  Meals tracking restricted for planning but still recording on main diet to track.

Fitness & Freshness – Week 13 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
04/05 52 -1 52 -2
05/05 55 +3 71 -16
06/05 57 +5 80 -23
07/05 59 +8 90 -31
08/05 61 +12 98 -37
09/05 65 +16 115 -50
10/05 67 +16 121 -53
11/05 66 +11 108 -42
12/05 70 +13 121 -51

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

Week 2 Alps training no weight recorded

Training – Week 13 Summary

Weekly Totals: (13 sessions)
Total Miles: 133.51 Miles Avg Pace: 07:15 /m Time: 16:08:51
Week 06 May – 12 May Summary:
DATE Distance (Miles) Summary Avg Pace Avg HR
06/05 10

6

Extended – St Foy St > ST Foy Village > La Thuile Loop

St Foy St > Le Planay

7:45/m

8:00/m

134

128

07/05 14

4

5 x Aime Hills

30 Easy

7:01/m

8:09/m

139

127

08/05 12

4

Le Monal (Repeats @ 1800m)

20 x St Foy Car Park Laps

7:46/m

6:47/m

136

136

09/05 17

4

13 Mile Tempo (Bourg Cycle Track @800m)

35 Recovery

6:28/m

7:43/m

144

127

10/05 12

4

Le Monal (Repeats @ 1800m)

Le Planay Easy + St Foy St

7:35/m

8:37/m

140

121

11/05 10 St Foy St > Bourg (Super U) 7:00/m 115
12/05 32

3

50k + run 🏃‍♀️🏃‍♂️🏃‍♂️⛰🇫🇷 Bourg Saint Maurice to Aime (4 x Aime Loops)

St Foy St – Recovery

6:54/m

8:01/m

133

123

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 102 Apr-2019
Nike Zoom Fly Flyknit UK11 – Sequoia/Olive Flak/Light Bone/Black Training Road 90 Apr-2019
North Face Ultra MT Mountain 83 Mar-2017

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