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Training Log Archive: Tom Wood

In the 7 days ending Sep 30, 2018:

	activity	#	time	miles		km		+m
	Orienteering	3	2:17:36	15.73	(8:45)	25.31	(5:26)	515
	Mountain Running	2	1:28:02	11.26	(7:49)	18.12	(4:52)	377
	Running	4	1:20:55	10.31	(7:51)	16.6	(4:52)	238
	Cycling / Spinning	1	20:05	6.12	(18.3/h)	9.85	(29.4/h)
	Total	9	5:26:38	43.42	(7:31)	69.88	(4:40)	1130
averages - sleep:7.5

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Sunday Sep 30, 2018 #

Running warm up/down 7:32 [1] 1.25 km (6:02 / km) +28m 5:25 / km
shoes: inov-8 X-Talon 225

10 AM

Orienteering race (JIRCs Relay) 30:50 [4] ** 6.52 km (4:44 / km) +105m 4:23 / km
slept:6.0 shoes: inov-8 X-Talon 225

Carsington Pastures
Taking it quite chilled today - team disq. after first leg mispunch so I went out at the same time as Will to do the first few together. Made some big mistakes just getting distracted by each other and then when he went off on his gaffle I started to push hard and got the last half pretty quick and clean. Another chance next week!

8 PM

Cycling / Spinning warm up/down (Spinning) 20:05 [1] 9.85 km (29.4 kph)

Saturday Sep 29, 2018 #

Running warm up/down 21:10 [1] 3.78 km (5:36 / km) +106m 4:55 / km
shoes: inov-8 X-Talon 225

2 PM

Orienteering race (JIRCs Individual) 59:51 [4] ** 11.23 km (5:20 / km) +290m 4:43 / km
slept:8.5 shoes: inov-8 X-Talon 225

Chatsworth Estate - 1st m18
Probably my best result ever at my last JIRCs. Felt good on the paths but was v slow in the terrain so might get more of that in the runs. Pretty clean and keeping focus well - training paying off ;)

Thursday Sep 27, 2018 #

5 PM

Running 28:15 [2] 6.15 km (4:36 / km) +48m 4:25 / km
slept:7.5 shoes: New Balance MT690v2

Easy run on the flat gravel tracks.

Wednesday Sep 26, 2018 #

2 PM

Mountain Running 40:15 [2] 8.46 km (4:45 / km) +84m 4:32 / km
slept:7.75 shoes: inov-8 X-Talon 225

Warm up jog and an easy run post orienteering in the terrain. Quite nice to get out somewhere I’ve never run before - feeling okay generally too

Orienteering 46:55 [2] *** 7.56 km (6:12 / km) +120m 5:45 / km
shoes: inov-8 X-Talon 225

Halkyn Mountain - open pitted area with tonnes of bracken/gorse but on the way home from Chester. Ran the blue course from this summer’s DEE summer event that I didn’t go to just as a prep for the weekend. Focussed at the start on accuracy in the legs and then took it to flow and speed. Cool session

Tuesday Sep 25, 2018 #

5 PM

Mountain Running 47:47 [2] 9.66 km (4:57 / km) +293m 4:18 / km
slept:7.5 shoes: inov-8 Roclite 290

Good loop on roads + a big section on the smaller hills. Keeping all the intensity easy until a bit later in the year still

Monday Sep 24, 2018 #

5 PM

Running 23:58 [2] 5.42 km (4:25 / km) +56m 4:12 / km
slept:7.75 shoes: New Balance MT690v2

Easy run - don’t really run on a Monday but wanted to start as some recovery. Will still try and do my spinning at some point. Lush evening.

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