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 🙁
Tuesday – Intervals – 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. 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. Gave the Nike 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 Run – 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.
|DATE||Fitness||Change last 7 days||Fatigue||Form|
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
|Total Miles: 118.50 Miles||Avg Pace: 07:10/m||Time: 14:08:21|
|DATE||Distance (Miles)||Summary||Avg Pace||Avg HR|
|Le Monal – Repeats (3 x Le Monal 1 x L’Echaillon @ 1800m)||7:42/m
|8 x 1k @ Bourg Cycle Track (800m with 4K WU & WD)||6:33/m
|Tignes + Val Claret Loops||6:50/m
|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|
|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|