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.
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|
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|
|Le Monal (Repeats @ 1800m)||8:01/m
|Aime Hills ⛰ x 6||6:47/m
|Le Planay > Montalbert > St Foy St ⛰||7:37/m
|18 Mile Tempo (inc 4K warm-up)||6:32/m
|Le Planay Reverse Loop + St Foy St||7:42/m
|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|
|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|