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Training Log Archive: Tom Wood

In the 7 days ending Jul 29, 2018:

	activity	#	time	miles		km		+m
	Cycling / Spinning	4	1:45:53	20.85		33.55		48
	Running	3	1:23:06	10.94	(7:36)	17.61	(4:43)	397
	Mountain Running	2	1:03:15	6.73	(9:24)	10.83	(5:50)	664
	Orienteering	1	53:42	5.04	(10:39)	8.11	(6:37)	323
	Swimming	1	45:00	1.18	(38:07)	1.9	(23:41)
	Total	8	5:50:56	44.74		72.0		1432
averages - sleep:10.1

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Sunday Jul 29, 2018 #

12 PM

Orienteering race (Lakes 5 - Day 1) 53:42 [4] **** 8.11 km (6:37 / km) +323m 5:31 / km
slept:9.0 shoes: inov-8 Arctic Talon 275

Finished 5th. Disappointing control #1 losing about 5 mins just messing around looking at random controls. Felt like I could pull some time back so I pushed alright for the rest of the race. Shame about the weather n the mistake because it was a fun course really :)

Mountain Running warm up/down 33:00 [1] 5.3 km (6:14 / km) +254m 5:01 / km
slept:9.0 shoes: inov-8 Arctic Talon 275

Cycling / Spinning warm up/down 21:00 [1]
shoes: Merida Ride 88

Saturday Jul 28, 2018 #

Running warm up/down 11:07 [1] 2.0 km (5:34 / km)
shoes: inov-8 X-Talon 212

Cycling / Spinning warm up/down 20:00 [1]
shoes: Merida Ride 88

In the evening - at campsite in the Lakes.

12 PM

Mountain Running race (Welsh Fell Running Trial) 30:15 [3] 5.53 km (5:28 / km) +410m 3:59 / km
slept:8.0 shoes: inov-8 X-Talon 212

Trial race for JHIs and Welsh Junior Champs - 1st.
Not necessarily a good day of preparation yesterday but felt good this morning - got to the front on a long climb and held it to the top. Steep downhill to follow so went out hard and dropped other two to finish strong :))

Thursday Jul 26, 2018 #

2 PM

Swimming 45:00 [3] 1.9 km (23:41 / km)

Easy 76 lengths in the pool today. Used the float and pool buoy for 5 lengths out of every 15 just looking at technique really.

Wednesday Jul 25, 2018 #

9 PM

Running 31:53 [3] 7.61 km (4:11 / km) +77m 3:59 / km
slept:8.0 shoes: New Balance MT690v2

Started off as pretty easy but turned quite steady by the end. Feeling great even after two sedentary weeks so quite happy

Tuesday Jul 24, 2018 #

4 PM

Cycling / Spinning 29:37 [2] 12.51 km (25.3 kph) +48m
slept:8.0 shoes: Merida Ride 88

To Denbigh and the Leisure Centre and back.

6 PM

Running hills 40:06 [4] 8.0 km (5:01 / km) +320m 4:11 / km
shoes: New Balance MT690v2

Applied for a North Wales Gold Card for free gym / swimming / athletics track so trying it out today at Denbigh Leisure Centre. Mad gym with loads of equipment and each with a personal TechnoGym account option.

1st time on a treadmill. Very hard session which I was definitely struggling through by the end.
2km warm up @ 4:30/km
1km @ 13.0% and 5:30/km [500m]
3x500m @ 13.0% and 5:30/km [500m]
2km warm down @ 4:30/km

Monday Jul 23, 2018 #

9 PM

Cycling / Spinning 35:16 [2] 21.04 km (35.8 kph)
slept:8.5

Again, another bad day of nothing. Will definitely try and improve and get sorted by the end of the week. An easy session just in a progression through the gears at an easy pace.

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