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Training Log Archive: Tom Wood

In the 7 days ending Feb 14, 2021:

activity # timemileskm+m
  Running8 6:37:46 54.26(7:20) 87.32(4:33) 1269
  Mountain Running1 2:36:48 16.22(9:40) 26.1(6:00) 1307
  S&C3 1:20:00
  Total12 10:34:34 70.48 113.42 2576
  [1-5]11 9:54:14
averages - sleep:8.2

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MoTuWeThFrSaSu

Sunday Feb 14, 2021 #

8 AM

Running 1:07:49 intensity: (19:12 @1) + (45:57 @2) + (2:40 @3) 13.91 km (4:53 / km) +319m 4:22 / km
ahr:144 max:172 shoes: New Balance Arishi

Easy roads still continually finding new mixtures of the Tremeirchion road hills. Standard stuff.

Saturday Feb 13, 2021 #

11 AM

Running intervals 1:00:23 intensity: (16 @0) + (59:35 @1) + (32 @2) 15.74 km (3:50 / km) +92m 3:44 / km
ahr:130 max:147 slept:8.25 shoes: Nike ZoomX Next% Vaporfly

10’, 5x2’, 10’ on the dirt past Lleweni.

Varied paces including a huge discrepancy on the last 2’ depending on direction into a decent wind. Thought it might be just me getting tired but a faster last 10’ confirmed this wasn’t quite the case. Nice bit of work otherwise.
6 PM

Running 25:58 intensity: (1:40 @1) + (24:18 @2) 5.18 km (5:01 / km) +39m 4:50 / km
ahr:146 max:154 shoes: inov-8 Roclite 290

Shuffle/easy mix in the PM post session. Feeling smooth with no problems.
9 PM

S&C (Core & Legs) 20:00 [5]

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

Friday Feb 12, 2021 #

10 AM

Running 26:27 intensity: (1 @0) + (7:11 @1) + (19:15 @2) 4.81 km (5:30 / km) +49m 5:14 / km
ahr:142 max:149 slept:8.0 shoes: New Balance Arishi

Classic shuffle, day organised well this time. Perhaps too quick.

Thursday Feb 11, 2021 #

4 PM

Running 1:08:59 intensity: (3 @0) + (10:43 @1) + (47:11 @2) + (11:02 @3) 13.38 km (5:09 / km) +393m 4:30 / km
ahr:154 max:165 slept:9.0 shoes: inov-8 Oroc 270 v2

Easy along the PyC balcony for a change. Cold out today, spikes definitely required.

Wednesday Feb 10, 2021 #

9 AM

Running 21:04 intensity: (11:08 @1) + (7:56 @2) + (2:00 @4) 4.2 km (5:01 / km) +33m 4:50 / km
ahr:139 max:148 shoes: inov-8 Roclite 290

AM shakeout, with 600m progression - a good compromise.
3 PM

Running intervals 1:01:16 intensity: (31:16 @2) + (30:00 @4) 16.5 km (3:43 / km) +53m 3:39 / km
ahr:143 max:157 slept:8.0 shoes: inov-8 Roclite 290

10x3' [90"] on the airfield. Avg 3.02/km.

A big session, and one I am very pleased with. Going strongly with a very consistent pace on the reps, taking account uphill/downhill directions. Completely shattered at the end for the first time properly in a while. Nice to see some shape.
9 PM

S&C (Core & Glutes) 20:00 [5]

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

Tuesday Feb 9, 2021 #

10 AM

Running 1:05:50 intensity: (1:04:16 @1) + (1:34 @2) 13.62 km (4:50 / km) +292m 4:22 / km
ahr:127 max:148 slept:9.0 shoes: New Balance Arishi

Again easy, with a good combination of the RHS balcony and the top road over Tremeirchion. Good luck finding a fiver on the floor, and interesting to see a huge police convoy on the way back.
6 PM

S&C (Drills) 20:00 [0]

Monday Feb 8, 2021 #

8 AM

Mountain Running 2:36:48 intensity: (2:57 @1) + (32:55 @2) + (2:00:56 @3) 26.1 km (6:00 / km) +1307m 4:48 / km
ahr:158 max:161 slept:6.75 shoes: inov-8 Oroc 270 v2

Completely easy pace, following the Freeride route and up the steep on Moel F, but backwards. A few unexpected segments were nice to see, but paths really iced over in places.

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