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 ๐Ÿ™

Tuesday – Intervalsย – 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.ย  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.ย  Gave the Nikeย 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 Runย –ย  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.

Fitness & Freshness Summary:
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

Weekly Totals: (10 sessions)
Total Miles: 118.50 Miles Avg Pace: 07:10/m Time: 14:08:21
ย 
DATE Distance (Miles) Summary Avg Pace Avg HR
20/05 13

4

Le Monal – Repeats (3 x Le Monal 1 x L’Echaillon @ 1800m)

Le Planay

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)

Le Planay + St Foy Station (50 mins)

6:33/m

7:34/m

140

129

22/05 12

11

Tignes + Val Claret Loops

Plan Bois > Marquise > Le Monel CP > Le Planay

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

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