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Training Log Archive: Tom Wood

In the 7 days ending Feb 17, 2019:

	activity	#	time	miles		km		+m
	Running	6	4:58:20	45.15	(6:36)	72.66	(4:06)	636
	Mountain Running	1	1:08:37	7.93	(8:39)	12.77	(5:22)	575
	Swimming	2	39:00	1.27	(30:46)	2.04	(19:07)
	Cycling / Spinning	2	30:00	11.75	(23.5/h)	18.91	(37.8/h)
	Total	11	7:15:57	66.1	(6:36)	106.38	(4:06)	1211
averages - sleep:7.5 rhr:43

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Sunday Feb 17, 2019 #

9 AM

Running long 1:19:07 [4] 20.2 km (3:55 / km) +139m 3:47 / km
ahr:131 max:155 rhr:49 slept:9.0 shoes: New Balance Gobi v2

Messed up with my alarm not leaving me enough time to get to Lyn Brenig for a longer one. Messing around with long run / tempo / intervals of 4x2km on the roads @ 3.30 - 3.27/km. Felt decent and enjoyed the mix.

Saturday Feb 16, 2019 #

8 PM

Running 35:17 [2] 8.02 km (4:24 / km) +54m 4:15 / km
ahr:146 max:195 rhr:48 slept:6.0 shoes: New Balance Gobi v2

Heavy day @ lectures in Liverpool uni so not much going on in the evening. Feeling pretty conked so an easy jog.

Friday Feb 15, 2019 #

8 AM

Swimming 20:00 [2] 1.02 km (19:36 / km)

AM pool.

60 x 17m = 1020m

Thursday Feb 14, 2019 #

5 PM

Mountain Running 1:08:37 [2] 12.77 km (5:22 / km) +575m 4:23 / km
ahr:122 max:139 rhr:32 slept:7.5 shoes: inov-8 Mudclaw G260 #1

Moel-y-Parc x 2 - out right and down the favourite descent before going up the front and down the best ascent on the hill. Getting the week done with some light and no headtorch for a fair while :))

Wednesday Feb 13, 2019 #

Running 39:04 [3] 11.2 km (3:29 / km)
rhr:47 slept:7.5 shoes: Nike Zoom Streak LT4

Seshing on the track again. Thought I'd be not doing well because of the 5:45 starts every day this week but managed well - aimed for a negative split on the long reps and didn't quite stick to that but the consistency was pretty impressive today.

5x1200m [400m], 5x400m [200m]
Avg. long ones: 3.03/km

2 PM

Running warm up/down 33:49 [1] 7.49 km (4:31 / km)
shoes: New Balance Gobi v2

8 PM

Cycling / Spinning (Spinning) 20:00 [2] 12.93 km (38.8 kph)

Little bit more of a push than usual.

Tuesday Feb 12, 2019 #

8 AM

Swimming 19:00 [2] 1.02 km (18:38 / km)

Easy pool.

60 x 17m = 1020m

5 PM

Running 55:03 [2] 12.53 km (4:24 / km) +161m 4:08 / km
ahr:132 max:144 rhr:39 slept:7.25 shoes: New Balance Gobi v2

Easy on the Tremeirchion flat. Felt a bit grim at the start and pretty tight overall but getting through okay.

9 PM

Cycling / Spinning (Spinning) 10:00 [1] 5.98 km (35.9 kph)

Monday Feb 11, 2019 #

6 PM

Running 56:00 [3] 13.22 km (4:14 / km) +282m 3:50 / km
ahr:124 max:141 rhr:45 slept:8.0 shoes: New Balance Gobi v2

Nice.

The classic hilly road loop above Tremeirchion with some fartlek for the first half going harder up the hills and some steady tempo after dropping down into the village. Felt good and also woke up @ 5:45am - the plan is going well.

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