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Training Log Archive: Tom Wood

In the 31 days ending May 31, 2020:

	activity	#	time	miles		km		+m
	Running	28	29:06:32	205.72	(8:29)	331.07	(5:17)	10219
	Mountain Running	4	8:51:13	53.04	(10:01)	85.36	(6:13)	4454
	Cycling / Spinning	5	2:20:35	47.99	(20.5/h)	77.23	(33.0/h)
	S&C	8	1:29:00
	Total	44	41:47:20	306.75		493.66		14674
	[1-5]	42	41:06:20
averages - sleep:7.9 rhr:51

6:09

0:00

» now

Sunday May 31, 2020 #

1 PM

Running 1:54:02 [3] 25.78 km (4:25 / km) +128m 4:19 / km
ahr:181 max:204

10 PM

Cycling / Spinning (Spinning) 20:00 [1] 10.97 km (32.9 kph)

Aching legs this afternoon.

Saturday May 30, 2020 #

6 PM

Running 1:03:32 [3] 13.64 km (4:40 / km) +165m 4:24 / km
ahr:166 max:182

Friday May 29, 2020 #

7 PM

Running 1:13:38 [3] 16.75 km (4:24 / km) +394m 3:56 / km
ahr:172 max:203

Thursday May 28, 2020 #

9 AM

S&C (Core) 10:00 [5]

9 PM

Running 25:35 [3] 4.75 km (5:23 / km) +54m 5:06 / km
ahr:144 max:162

Wednesday May 27, 2020 #

9 PM

Running 1:20:49 [3] 13.69 km (5:54 / km) +647m 4:46 / km
ahr:155 max:185

Tuesday May 26, 2020 #

6 PM

Running 1:32:10 [3] 14.4 km (6:24 / km) +1050m 4:41 / km
ahr:150 max:196

Monday May 25, 2020 #

9 AM

S&C (Core & Hips) 10:00 [5]

S&C (Stretching ) 10:00 [0]

5 PM

Running 51:37 [3] 11.21 km (4:36 / km) +239m 4:10 / km
ahr:166 max:185

Sunday May 24, 2020 #

1 PM

Mountain Running 1:18:08 [2] 14.06 km (5:34 / km) +564m 4:38 / km
ahr:171 max:195 rhr:56 slept:8.0 shoes: inov-8 Mudclaw G260 #1

Easy towards PyC keeping on Offa’s Dyke until the top, before dropping down to the left and coming back up through a big re-entrant. Not been over this way for a while.

Policeman in the car park between MyP and PyC with a group of 6 walkers out who’d obviously driven here. Still illegal in Wales and still have no respect for it.

Saturday May 23, 2020 #

5 PM

Mountain Running warm up/down 15:24 [1] 2.7 km (5:43 / km) +134m 4:35 / km
ahr:125 max:159 shoes: inov-8 Mudclaw G260 #1

Mountain Running race (MyP Time Trial #2) 33:39 [4] 6.83 km (4:56 / km) +422m 3:46 / km
ahr:127 max:140 rhr:45 slept:8.5 shoes: inov-8 Mudclaw G260 #1

The second in the series of Moel-y-Parc time trials - this time being exactly 60” faster than the first edition.

Surprised with this result because the wind was giving me problems on the descents, and on the second climb and descent I really did feel terrible with stomach cramps on both sides coming down. New Strava CR on the top climb from the first of the two climbs today, so clearly some improvement. Felt a lot stronger on the final flat than the last time too.

Mountain Running warm up/down 11:32 [1] 2.53 km (4:33 / km)
ahr:134 max:150 shoes: inov-8 Mudclaw G260 #1

Friday May 22, 2020 #

10 AM

Running 22:49 [1] 4.2 km (5:26 / km) +35m 5:13 / km
ahr:144 max:153 rhr:51 slept:8.5 shoes: Adidas Run Strong

Shuffle down Aberwheeler lanes. No problems today but v windy to run in.

Thursday May 21, 2020 #

10 AM

Running 54:44 [2] 10.27 km (5:20 / km) +374m 4:31 / km
ahr:159 max:187 rhr:50 slept:7.5 shoes: New Balance Nitrel Speedride

Easy bit of road running on the Tremeirchion hills, coming over the byway at Moel Maenefa. Still a little bit more tired than usual.

10 PM

Cycling / Spinning (Spinning) 20:01 [1] 10.61 km (31.8 kph)

As easy as possible.

S&C (Foot) 8:00 [0]

Wednesday May 20, 2020 #

7 PM

Running 33:00 [2] 7.26 km (4:33 / km) +79m 4:19 / km
ahr:158 max:178 rhr:55 slept:7.75 shoes: Adidas Run Strong

Long day indoors so enjoyed a bit of time in the sun. Hot, but felt like this was harder work than it should've been.

10 PM

S&C (Foot Exercises) 8:00 [0]

Will be getting back into these regularly because anything long will start to bring things up again in the foot. As with all stretching I’ll only upload if I do a substantial session - the usual couple of minutes won’t make the cut.

Tuesday May 19, 2020 #

5 PM

Mountain Running 53:24 [2] 8.68 km (6:09 / km) +397m 5:00 / km
ahr:161 max:190 rhr:40 slept:8.5 shoes: inov-8 Mudclaw G260 #1

MyP via new route and a bit of a traverse to the nose over sheeptracks. Slow in general and especially on the carpets but no reason to push with a bit of fatigue still in the legs.

Monday May 18, 2020 #

2 PM

Running 22:23 [1] 4.06 km (5:31 / km) +52m 5:11 / km
ahr:151 max:171 rhr:45 slept:9.0 shoes: Adidas Run Strong

Kenyan Shuffle past Lleweni and back. Legs fine.

Sunday May 17, 2020 #

6 AM

Mountain Running long 5:39:06 [2] 50.57 km (6:42 / km) +2938m 5:12 / km
ahr:170 max:190 rhr:68 slept:5.5 shoes: inov-8 Mudclaw G260 #1

Longest run and most climb to date. A route linking my usual weekly long run and a Moel Famau long run has been in the planning for a long while and today was the day I’d give it a go.

Perfect conditions - t shirt and shorts job from start to finish and no significant wind or rain. Had split the route into 4 legs based on car park crossings to help manage and practice getting into a good nutrition strategy. Moved through leg 1 with no problems and took on first solid food at the end - slice of Soreen with a sip of water. Made a conscious effort to only eat on the move every time.

Took first ever caffeine gel moving off the summit of MF for the first time and had no problems with it sitting right in the stomach. Good improvement to the Foel Fenlli side of the loop adding in a lot of extra climb and a good sheeptrack descent. Finished leg 2 feeling good and took a High 5 energy bar - too hard to eat on the move so will change that for next time.

Leg 3 was where things started to change - decided to polish off the rest of my water and refil at a Clwydian stream, probably not the best of ideas at any time. Took a gel I’m used to straight after, but following the ascent up stony gully at 20 miles I had a bad stitch, felt sick and my head started spinning on the flat. Stopped 3 times in 10 minutes but eventually made a full resurrection on the climb back to Llys-y-Coed.

Skipped the feed at the end of leg 3 and felt incredible running the steep up Moel Arthur and took my last Soreen for good luck at the start of the PyC climb. Ran all the following ascents even after 45km and had no problems at all.

Came across a few important things to change on the next mission. The first, using a trail vest rather than bumbag. Usually don’t rate vests too much because I find them restrictive, but the bumbag was too much faff with the amount of food I was taking. Second was taking another flask of water for the distance, or better electrolyte, as I ran out way too early. Third was really the areas I need to work on in terms of conditioning - as they were made pretty clear after 6 hours. Finally, being prepared to take complete rests at the ends of legs wouldn’t be such a bad idea. I was moving straight through today and elapsed time only came to 5:53:38, but stretch stops and feeds wouldn’t be a bad plan.

Long report for a long run. Incredible day out and a good opportunity to get some practice before something longer in the summer.

C • Write up. 3

C • bumbag 2

10 PM

Cycling / Spinning (Spinning ) 30:07 [1] 15.29 km (30.5 kph)

Lowest intensity to get the bad stuff out. Should’ve only done 20 but got carried away.