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.
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Distance 1.02mi
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Avg Grade 6%
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Highest Elev 2,549ft
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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.
| 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
| Total Miles: 133.51 Miles | Avg Pace: 07:15 /m | Time: 16:08:51 |
| DATE | Distance (Miles) | Summary | Avg Pace | Avg HR |
| 06/05 | 10
6 |
Extended – St Foy St > ST Foy Village > La Thuile Loop | 7:45/m
8:00/m |
134
128 |
| 07/05 | 14
4 |
5 x Aime Hills | 7:01/m
8:09/m |
139
127 |
| 08/05 | 12
4 |
Le Monal (Repeats @ 1800m) | 7:46/m
6:47/m |
136
136 |
| 09/05 | 17
4 |
13 Mile Tempo (Bourg Cycle Track @800m) | 6:28/m
7:43/m |
144
127 |
| 10/05 | 12
4 |
Le Monal (Repeats @ 1800m) | 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) | 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 |