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Training Log Archive: Tom Wood

In the 7 days ending Mar 11, 2019:

	activity	#	time	miles		km		+m
	Running	7	4:21:43	37.4	(7:00)	60.19	(4:21)	455
	Orienteering	1	57:20	5.49	(10:26)	8.84	(6:29)	233
	Mountain Running	1	46:55	5.49	(8:32)	8.84	(5:18)	359
	Swimming	2	41:00	1.37	(29:51)	2.21	(18:33)
	S&C	3	25:00
	Cycling / Spinning	1	20:05	7.62	(22.8/h)	12.27	(36.7/h)
	Total	14	7:32:03	57.38		92.35		1047
averages - sleep:7.8 rhr:49

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Monday Mar 11, 2019 #

5 PM

Running intervals 54:12 [3] 13.05 km (4:09 / km) +140m 3:57 / km
ahr:137 max:161 rhr:38 slept:8.0 shoes: New Balance Gobi v2

Good sleep, good work and good eating today so keeping the flow with a good run on the second race week out of three. Compression socks keeping me alive through a little bit of Monday effort.

7x500m on/off.
Avg: 3.12/km

8 PM

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

Sunday Mar 10, 2019 #

Event: Wharncliffe UKOL Long (Northern Champs)

11 AM

Orienteering race 57:20 [4] 8.84 km (6:29 / km) +233m 5:44 / km
ahr:172 max:185 rhr:53 slept:7.0 shoes: inov-8 Arctic Talon 275

Northern O Champs (long) - 11th m20.

An unusual but enjoyable performance for me today - looking at the splits overall I was below average in general with only a couple of faster legs rather than a couple of big mistakes. Encouraging moving through the controls with good direction coming out and a good flow, but really not pushing any speed across the rocks to focus on staying clean. Two or three mistakes dropped about 3 minutes with some overshoots and hesitation - still lots to look forward to in the next few.

Main focus now and for this year is going to be my enjoyment. Big year of exams and stress n that so I really want to relax and make the most of the time at these races. Felt like I did that well today.

The OG dobs went in the bin as soon as the race was over :(

Running warm up/down 35:01 [1] 6.49 km (5:24 / km) +76m 5:06 / km
shoes: inov-8 Arctic Talon 275

Saturday Mar 9, 2019 #

10 AM

Running warm up/down 38:36 [1] 7.77 km (4:58 / km) +22m 4:54 / km
shoes: inov-8 Arctic Talon 275

11 AM

Running race 32:04 [4] 9.06 km (3:32 / km) +93m 3:22 / km
ahr:168 max:182 rhr:56 slept:7.75 shoes: Saucony Carrera XC

UK Inter-Counties XC - 55th u20.

First and last British Champs as an u20 under IAAF rules was a good one. Really enjoyed the race and felt like I was in a good position most of the way around even though being a bit annoying to miss out on the top 50. Felt strong for once, and excited to see where I can go in the rest of the year.

6 PM

Running warm up/down 18:30 [1] 3.55 km (5:13 / km) +52m 4:51 / km
ahr:149 max:160 shoes: New Balance Gobi v2

Bit of an extra cool down / shakeout with the gals in Yorkshire.

Friday Mar 8, 2019 #

8 AM

Swimming 23:00 [2] 1.19 km (19:20 / km)

The classic.

70 x 17m = 1190m.

7 PM

Running 33:09 [3] 7.84 km (4:14 / km) +72m 4:03 / km
ahr:148 max:167 rhr:57 slept:8.0 shoes: New Balance Gobi v2

Shakeout on the roads at the bottom of the Parc before some pace tomorrow.
6x150m strides to finish it off.

Thursday Mar 7, 2019 #

8 PM

Cycling / Spinning (Spinning) 20:05 [2] 12.27 km (36.7 kph)
rhr:45 slept:8.0 (rest day)

Bit of progression through the gears on a solid rest day - shakeout tomorrow.

Wednesday Mar 6, 2019 #

2 PM

Running warm up/down 29:33 [1] 6.91 km (4:17 / km)
ahr:146 max:182 shoes: New Balance Gobi v2

Running intervals 20:38 [4] 5.52 km (3:44 / km)
ahr:160 max:170 rhr:49 slept:8.0 shoes: Nike Zoom Streak LT4

Taper track session with some big rests to get some speed in the legs before the weekend.

3x400m [1'15], 4x200m [45"], 3x400m [1'15].
Avg: 2.45/km.

8 PM

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

Tuesday Mar 5, 2019 #

8 AM

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

Easy pool.

60 x 17m = 1020m.

5 PM

Mountain Running 46:55 [2] 8.84 km (5:18 / km) +359m 4:25 / km
ahr:141 max:157 rhr:44 slept:8.0 shoes: inov-8 Mudclaw G260 #1

Easy single MyP front climbs - cutting it down a fair bit from the normal double.
68% of normal Tuesday (13km).

8 PM

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

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