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Training Log Archive: Tom Wood

In the 7 days ending Sep 17:

activity # timemileskm+m
  Swimming2 1:40:00
  Running3 53:36 4.74 7.63
  Cycling1 44:56 7.33(9.8/h) 11.79(15.7/h) 230
  Spinning2 40:00 4.79 7.71
  Trail / Hill Running1 39:35 5.16(7:41) 8.3(4:46) 262
  Strength1 20:00
  Total9 4:58:07 22.02 35.43 492

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Sunday Sep 17 #

Note
(rest day)

Saturday Sep 16 #

10 AM

Running warm up/down 20:00 [1]

11 AM

Trail / Hill Running race (King John's Castle Race) 39:35 [4] 8.3 km (4:46 / km) +262m 4:07 / km
shoes: Saucony Peregrine 4.0

Local Fell Race
Felt completely sapped and tired at the beginning section of the race and when coming down main hill the tape markers were quite unclear and I went off the route - had to stop and turn around. At this point I was third and then down to fifth. Brought it back up to fourth pretty quickly but really frustrating to do that. 1st junior though ;)
Same tiredness from last week at SHIs so taking a proper recovery week this week.
1 PM

Spinning warm up/down 20:00 [1] 7.71 km (23.1 kph)

Friday Sep 15 #

2 PM

Swimming (Lifeguard Qualification) 40:00 [2]

Lots of different length strokes and exercises as practice for the pool lifeguard course.

Thursday Sep 14 #

5 PM

Cycling 44:56 [3] 11.79 km (15.7 kph) +230m

Nice evening ride around the hills - still on old bike so not doing anything too hard just yet.

Wednesday Sep 13 #

2 PM

Swimming 1:00:00 [3]

62 x 17m lengths
Go to a new school and chose swimming as my option for PE. Quite good proper coaching in an interval type session where I did a few hard efforts and some longer easy stuff.

Tuesday Sep 12 #

5 PM

Spinning intervals 20:00 [4]

(3 min on 1 min off) x 4
Quite tough but forgot to look at distance again.

Strength (Full Body) 20:00 [5]

Made up a plan including a lot of the areas I want to work on so doing that tonight. Hopefully my balance and lower leg strength should improvefrom these exercises.

Monday Sep 11 #

3 PM

Running warm up/down 10:00 [1] 1.8 km (5:33 / km)

4 PM

Running (XC Club) 23:36 [4] 5.83 km (4:03 / km)
shoes: inov-8 X-Talon 212

Did intervals on my own but quite slowish on some (1k on 500m off)

1st km - 3:33 min/km
2 - 3:39 min/km
3 - 3:42 min/km
4 - 3:33 min/km

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