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Training Log Archive: Tom Wood

In the 7 days ending Feb 3, 2019:

	activity	#	time	miles		km		+m
	Running	7	4:35:01	39.39	(6:59)	63.4	(4:20)	582
	Mountain Running	2	3:01:13	16.86	(10:45)	27.14	(6:41)	1345
	Swimming	2	28:00	1.06	(26:30)	1.7	(16:28)
	Cycling / Spinning	1	20:02	6.36	(19.0/h)	10.23	(30.6/h)
	S&C	2	20:00
	Total	13	8:44:16	63.67		102.47		1927
averages - sleep:7.6 rhr:48

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Sunday Feb 3, 2019 #

4 PM

Running 58:58 [2] 13.16 km (4:29 / km) +173m 4:12 / km
ahr:161 max:194 rhr:54 slept:9.0 (sick) shoes: New Balance MT690v2

Back on the roads above Bodfari. Keeping it EZ.

Saturday Feb 2, 2019 #

9 AM

Running warm up/down 29:10 [1] 5.53 km (5:16 / km) +23m 5:10 / km
(sick) shoes: New Balance MT690v2

10 AM

Running race 18:15 [4] 5.28 km (3:27 / km) +44m 3:19 / km
ahr:135 max:144 rhr:42 slept:8.0 (sick) shoes: Saucony Carrera XC

Cheshire Schools XC - Senior Boys 4th.

Felt pretty tired this morning and probably understandable after two pretty heavy weeks. Main aim was to qualify for English Schools and got the job done but pace a fair way slower than what I was hoping for - proper taper coming soon before the big ones in March.

2 PM

Mountain Running 1:46:38 [2] 14.12 km (7:33 / km) +787m 5:54 / km
ahr:153 max:186 (sick) shoes: inov-8 Arctic Talon 275

Yr Elen with LG, IO and EP.

Had doubts about a post-race trip to Snowdonia with the boys but it didn’t disappoint. Gradual climb in deep snow up to a frozen lake for some ice skating, then a technical scramble up the summit ridge. Steep descent at the top before a lush long bit of bombing it down in the shallow stuff.

Excellent squad trip - would rate 5* on Tripadvisor.

Friday Feb 1, 2019 #

8 AM

Swimming 18:00 [2] 1.02 km (17:39 / km)
slept:7.75 (sick)

Easy pool.

60 x 17m = 1020m

Thursday Jan 31, 2019 #

5 PM

Running 1:02:25 [2] 13.17 km (4:44 / km) +302m 4:15 / km
ahr:169 max:201 rhr:47 slept:8.0 (sick) shoes: New Balance MT690v2

Checking out the roads around Bodfari n Tremeirchion - layer of snow and black ice making things difficult in the dark. Considering repping this route on a Monday at a solid kind of threshold pace - not a bad plan.

HR high for a chill run but easy stuff tomorrow. Cold still going.

Wednesday Jan 30, 2019 #

Running 37:08 [4] 10.39 km (3:34 / km)
ahr:147 max:174 rhr:50 slept:8.0 (sick) shoes: Nike Zoom Streak LT4

Track session again - 4x800m [400m], 2x2km controlled.
Mad cold since Friday and not quite been on it with the recovery after a solid weekend so after keeping the pace up for the 800m reps, took it back a bit in the 2kms. Didn't look at the pace while I was running but quite impressed to be feeling comfy over the 4k.

Some paces:
800 avg: 2.55/km
2km avg: 3.11/km

2 PM

Running warm up/down 33:21 [1] 7.73 km (4:19 / km)
ahr:145 max:176 (sick) shoes: Nike Zoom Streak LT4

9 PM

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

Tuesday Jan 29, 2019 #

8 AM

Swimming 10:00 [3] 0.68 km (14:42 / km)

V quick in the morning - kind of a longer faster effort to get the lengths in in the time.

40 x 17m = 680m

6 PM

Mountain Running 1:14:35 [2] 13.02 km (5:44 / km) +558m 4:43 / km
ahr:156 max:176 rhr:42 slept:7.0 shoes: inov-8 Arctic Talon 275

A double ascent of Moel-y-Parc in the snow and the hail made for some juicy descending. Very nice very nice.

Monday Jan 28, 2019 #

5 PM

Cycling / Spinning (Spinning) 20:02 [2] 10.23 km (30.6 kph)
ahr:109 max:123

Easy at the gym. Bit of progression up the gears but not much too special.

Running 35:44 [2] 8.14 km (4:23 / km) +40m 4:17 / km
ahr:166 max:204 rhr:55 slept:5.5 shoes: New Balance MT690v2

Very very tired today. Getting things done on the treadmill in the gym.

9 PM

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

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