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Training Log Archive: Tom Wood

In the 7 days ending Feb 10, 2019:

	activity	#	time	miles		km		+m
	Running	4	3:57:33	37.18	(6:23)	59.84	(3:58)	488
	Mountain Running	2	2:58:30	20.59	(8:40)	33.13	(5:23)	1425
	Cycling / Spinning	4	1:10:09	26.32	(22.5/h)	42.35	(36.2/h)
	Swimming	2	44:00	1.48	(29:45)	2.38	(18:29)
	S&C	2	22:00
	Total	13	9:12:12	85.56		137.7		1913
averages - sleep:7.5 rhr:43

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Sunday Feb 10, 2019 #

7 AM

Mountain Running long 1:52:19 [2] 21.02 km (5:21 / km) +969m 4:21 / km
ahr:127 max:171 rhr:47 slept:6.75 shoes: inov-8 Mudclaw G260 #1

Early start after little sleep to get the work in today - cool to get this in before most people are even out of bed. Long one leaving the tracks on Moel-y-Parc for a new ascent and a wide loop between Pen-y-Cloddiau and Moel Arthur that I’ve never been up before. Lush stuff.

8 PM

Cycling / Spinning (Spinning) 20:08 [1] 12.66 km (37.7 kph)

Saturday Feb 9, 2019 #

12 PM

Running warm up/down 36:36 [1] 8.32 km (4:24 / km) +37m 4:18 / km
ahr:141 max:178 shoes: New Balance Gobi v2

Running intervals 32:29 [4] 8.84 km (3:40 / km) +41m 3:35 / km
ahr:147 max:178 rhr:48 slept:8.25 shoes: Saucony Carrera XC

The classic farmers field grass session with some bog and wind to contend with. Spikes falling apart so better start using fell shoes for these in the future :((

3x2.5km
Avg. 3.30/km - no records today

5 PM

S&C (Core) 12:00 [5]

Friday Feb 8, 2019 #

8 AM

Swimming 26:00 [2] 1.36 km (19:07 / km)
rhr:47 slept:7.5

Easy easy in the pool in the morning.

80 x 17m = 1360m

Thursday Feb 7, 2019 #

5 PM

Running 56:41 [2] 13.11 km (4:19 / km) +158m 4:05 / km
ahr:127 max:145 rhr:38 slept:7.5 shoes: New Balance MT690v2

No more treadmill for me - wanting much more strength in the legs so I better get in some of that undulation. Easy enough - felt in a bad way at the start but actually enjoyed the pace for an easy run.

Wednesday Feb 6, 2019 #

2 PM

Running warm up/down 34:50 [1] 8.28 km (4:12 / km)
shoes: Nike Zoom Streak LT4

Running intervals 30:01 [4] 9.15 km (3:17 / km)
ahr:147 max:178 rhr:46 slept:7.5 shoes: Nike Zoom Streak LT4

Back on the track. Shorter recoveries meant that I pretty much hit the wall and died after the first mile - beastly session really.

400m [30"], 800m [ 1'], 1.2km [1'15], 2x1.6km [ 1'30], 1.2km [ 1'15], 800m
Overall avg. 3.03/km

8 PM

Cycling / Spinning (Spinning) 20:00 [1] 11.65 km (34.9 kph)

Tuesday Feb 5, 2019 #

8 AM

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

Easy swim to wake myself up basically. Didn't get sorted until a bit later so not a big bag of time.

60 x 17m = 1020m

5 PM

Mountain Running 1:06:11 [2] 12.11 km (5:28 / km) +456m 4:36 / km
ahr:139 max:165 rhr:33 slept:7.5 shoes: inov-8 Mudclaw G260 #1

Felt like death on the climbs but good on the flat - pretty glad I kept plugging away and got the two summits done.

Big switcheroony of my life schedule this week - starting to go to bed early and get up early for work (6:00am this morning -> 5:00am by next week), including my Monday death session every week and changing it up for my core stuff on the easier days (Tuesday/Thursday). Not liking the double climb heavy days so next week putting my classic Moel y Parc in the dark run on Thursday for some flat recovery on the Tuesday. Nice.

9 PM

Cycling / Spinning (Spinning) 10:00 [1] 5.85 km (35.1 kph)

10 mins ez spins.

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

Monday Feb 4, 2019 #

5 PM

Running tempo 46:56 [3] 12.14 km (3:52 / km) +252m 3:30 / km
ahr:148 max:171 rhr:43 slept:7.5 shoes: New Balance MT690v2

My new Monday session going much better and quicker than thought. Aiming for a nice 4.10/km average to take me to about 3.50/km on the gradient adjusted pace but hitting it anyway was much better. Feeling great and hitting the hills well.

Runny nose / coughing that made up pretty much all of my cold fading away.

9 PM

Cycling / Spinning (Spinning) 20:01 [1] 12.19 km (36.5 kph)

Easy on the legs tonight.

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