Week 16 – Comrades Buildup – Taper Week 1

Taper Week 1 Summary – 1 weeks to Comrades

Second every 500 + mile month ticked off, and biggest month every with a total of 509 miles for May 2019.ย Planned mileage for week will hit 60 miles, including 3 key sessions towards the end of the week with 1 hour of Pilatesย 

Friday – Intervals – 4 x 1k progressive efforts

Saturday – Progressive 5k – 2 miles easy – progressive Poole parkrun – 2 miles easyย 

Sunday – 10k Race – Tempo – Poole 10k

Flight Monday 03/06 arriving Durban 04/06

Check out the ESR Podcast covering my Pre-Comrades Marathon prep.

Nutrition – Week 16 Summary

Kept the calories to help fatigue recovery and dropped the carbs toward the end of the week, not doing a full delpleation due to flights and risk of picking up a bug so will keep low carb approx. 100-150g per day until Wednesday next week and then load Thursday – Saturday.

Fitness & Freshness – Week 16 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
27/05 86 0 106 -20
28/05 84 -4 94 -10
29/05 83 -6 85 -2
30/05 82 -7 79 2
31/05 81 -7 76 6
01/06 80 -7 72 9
02/06 82 -4 80 2
ย 

Weight Target 66-67kg Training – 65kg Race Weight

Tracking started Saturday 25/05 – 67.8kg

Weight Summary:
DATE Weight (Kg) Fat (%) Muscle (%) Water (%)
27/05 67.2kg 2.8 55.2 67.9
28/05 67.3kg 2.9 55.0 67.9
29/05 67.3kg 2.9 55.4 67.6
30/05 67.9kg 3.2 55.1 67.3
31/05 67.3kg 2.9 55.3 67.6
01/06 66.6kg 2.8 55.8 67.9
02/06 67.3kg 3.0 54.2 67.7

Training – Week 16 Summary

Weekly Totals: (10 sessions)
Total Miles: 61.73 Miles Avg Pace: 06:58/m Time: 07:10:07
ย 
DATE Distance (Miles) Summary Avg Pace Avg HR
27/05 7

60 min Easy

7:52/m 116
28/05 7 Morning Easy 7:33/m 116
29/05 10 Steady 10 7:12/m 121
30/05

8

1 Hour

3

Pre Pilates ๐Ÿƒโ€โ™‚๏ธ Progressive

Pilates

Easy / Progressive 5k

6:30/m

ย 

7:10/m

131

ย 

119

31/05

7

1 Hour

Morning Run with 4 x 1k Progressive

Sports Massage

6:36/m

ย 

133

ย 

01/06 7 2 + progressive Poole parkrun + 2 6:55/m 133
02/06

1.5

6

2.5

Warm up Poole 10k

Poole 10k

Cool down Poole 10k

7:13/m

5:27/m

7:47/m

124

158

120

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 77 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 370 Mar-2019
Nike Zoom Fly Flyknit UK11 – Blue Orbit/White/Photo Blue/Black Training Road 288 Apr-2019
Nike Zoom Fly Flyknit UK11 – Sequoia/Olive Flak/Light Bone/Black Training Road 186 Apr-2019
Nike Zoom Fly Flyknit UK11 – Deep Royal/Blue Void/White UK11 Training Road 0 May-2019
North Face Ultra MT ย  Mountain 83 Mar-2017