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Training Log: Tom Wood

In the last 7 days:

activity # timemileskm+m
  Running5 4:12:11 35.59(7:05) 57.27(4:24) 399
  Trail / Hill Running1 46:37 5.82(8:00) 9.37(4:59) 359
  Cycling / Spinning1 20:00 7.73(23.2/h) 12.44(37.3/h)
  Swimming1 20:00 0.63(31:33) 1.02(19:36)
  Total8 5:38:48 49.77(6:48) 80.1(4:14) 758
averages - sleep:7.3 rhr:38
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1:36
0:00
TuWeThFrSaSuMo

Sunday Jan 20 #

7 AM

Running 1:36:12 [2] 21.21 km (4:32 / km) +145m 4:23 / km
ahr:143 max:168 rhr:35 slept:4.0 shoes: New Balance MT690v2

Yeah ultra early and no breakfast with the team. Out on the pavements of Belfast with a nice jog up to the Stormont building sorted me out. Felt grim.

Saturday Jan 19 #

12 PM

Running warm up/down 53:42 [1] 10.58 km (5:05 / km) +51m 4:57 / km
ahr:140 max:173 shoes: New Balance MT690v2

1 PM

Running race (Celtics XC) 20:28 [4] 5.94 km (3:27 / km) +63m 3:16 / km
ahr:128 max:141 rhr:38 slept:8.5 shoes: Saucony Carrera XC

Repping Welsh Athletics at the Celtics International Cross Challenge. Awful start and stuck properly at the back of the queue but things spread out eventually. V slow first two laps but a solid last one meant I gained a few places.

26th u20 - hoping for improvements soon enough.

Friday Jan 18 #

9 AM

Running 30:14 [2] 7.01 km (4:19 / km) +70m 4:06 / km
ahr:145 max:160 slept:8.5 shoes: New Balance MT690v2

Shake out and 6 strides. Decent.

Thursday Jan 17 #

7 PM

Cycling / Spinning (Spinning) 20:00 [1] 12.44 km (37.3 kph)
(rest day)

Easy easy

Wednesday Jan 16 #

1 PM

Running warm up/down 31:25 [1] 7.04 km (4:28 / km) +20m 4:24 / km
ahr:130 max:143 shoes: New Balance MT690v2

Running intervals 20:10 [4] 5.49 km (3:40 / km) +50m 3:31 / km
ahr:138 max:174 rhr:40 slept:8.0 shoes: Saucony Carrera XC

Taper session on the grass - aiming for more of a race pace on the 400s but they were quicker than I hoped whoops.

3x400m [1’30], 4x200m [45”], 3x400m [1’30]
Some paces:
400: 3.05/km 400: 2.59/km
400: 3.08/km 400: 3.10/km
400: 3.05/km 400: 3.06/km
200: 2.47/km
200: 2.53/km
200: 2.46/km
200: 2.47/km

Tuesday Jan 15 #

8 AM

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

Pretty sure I counted less than I actually did but nothing special today.

60 x 17m = 1020m
5 PM

Trail / Hill Running 46:37 [2] 9.37 km (4:59 / km) +359m 4:11 / km
ahr:139 max:170 rhr:39 slept:7.75 shoes: inov-8 Mudclaw G260

Moel-y-Parc out right and back down the front. Felt fine but not playing around with any extra distance this week.

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