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Training Log Archive: Tom Wood

In the 7 days ending Mar 17, 2019:

	activity	#	time	miles		km		+m
	Running	6	4:00:45	34.04	(7:04)	54.79	(4:24)	549
	Orienteering	1	1:09:00	7.32	(9:26)	11.78	(5:51)	450
	Mountain Running	1	45:51	5.67	(8:05)	9.13	(5:01)	358
	Swimming	2	36:00	1.16	(30:59)	1.87	(19:15)
	Cycling / Spinning	1	30:02	11.53	(23.0/h)	18.55	(37.1/h)
	S&C	3	30:00
	Total	14	7:31:38	59.72		96.12		1357
averages - sleep:7.7 rhr:48

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Sunday Mar 17, 2019 #

10 AM

Running warm up/down 35:15 [1] 6.47 km (5:27 / km) +164m 4:50 / km
(sick) shoes: inov-8 Mudclaw G260 #1

11 AM

Orienteering 1:09:00 [3] ** 11.78 km (5:51 / km) +450m 4:55 / km
ahr:164 max:179 rhr:51 slept:6.75 (sick) shoes: inov-8 Mudclaw G260 #1

CompassSport Cup Heat Bampton Common - Brown.

Not looking for a result or any kind of effort today - making up the numbers for the Eryri team. Nice jog around on the fells with a map but not in any state to race. Really pretty tired so the pace kept to a jog/walk and the focus wasn't there at all at the beginning with some easy misses and general loss of concentration through the first 5 or so controls. HR high and head all over the place.

Needing to keep a focus on staying on the line much better and coming into controls much more cleanly into the races next weekend.

Saturday Mar 16, 2019 #

2 PM

Running warm up/down 37:11 [1] 7.35 km (5:04 / km) +78m 4:48 / km
(sick) shoes: inov-8 X-Talon 225

3 PM

Running race 23:39 [4] 6.36 km (3:43 / km) +87m 3:29 / km
ahr:168 max:180 rhr:54 slept:8.0 (sick) shoes: Saucony Carrera XC

English Schools XC - 72nd Senior Boy.

Tough course in some thick mud but couldn't seem to find any kind of push at all for the race. Felt alright when I woke up today but as soon as I got into it I felt sick and couldn't make any kind of moves - bad start as well kept me right down. A bit disappointing to only beat the Cheshire guys I beat by 20+ places last weekend by a couple of places but not really a great form to be in for a race.

Friday Mar 15, 2019 #

8 AM

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

Easy pool.

70 x 17m = 1190m.

8 PM

Running 35:36 [2] 8.25 km (4:19 / km) +80m 4:07 / km
ahr:137 max:152 rhr:56 slept:7.75 (sick) shoes: New Balance Gobi v2

Shakeout with 6 strides.

Woke up with a bit of a cold that got worse throughout the day - left it late to run hoping it would be a bit better but not too great. Just felt tired and ached for the majority so probably took it a bit too long today.

Thursday Mar 14, 2019 #

8 PM

Cycling / Spinning (Spinning) 30:02 [3] 18.55 km (37.1 kph)
rhr:45 slept:7.5 (rest day)

Nice bit of chilled effort to keep the legs fresh.

Wednesday Mar 13, 2019 #

3 PM

Running warm up/down 33:28 [1] 7.61 km (4:24 / km)
shoes: New Balance Gobi v2

Running intervals 21:24 [4] 5.7 km (3:45 / km)
ahr:160 max:182 rhr:43 slept:8.0 shoes: Nike Zoom Streak LT4

Treadmill session to get out of the storm - classic taper
3x400m, 4x200m, 3x400m.

All reps 2:45 - 2:55/km (as far as I can tell on Indoor Run mode on the Garmin).
Not great to sesh such short intervals on a treadmill so will keep to the outdoors next time.

8 PM

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

Tuesday Mar 12, 2019 #

8 AM

Swimming 13:00 [3] 0.68 km (19:07 / km)

Quuuick after bus was late this morning.

40 x 17m = 680m.

5 PM

Mountain Running 45:51 [2] 9.13 km (5:01 / km) +358m 4:12 / km
ahr:129 max:163 rhr:47 slept:8.0 shoes: inov-8 Mudclaw G260 #1

Easy MyP fave route. No pushing and keeping it cool.

8 PM

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

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]

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