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

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