Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tom Wood

In the 7 days ending Mar 31:

activity # timemileskm+m
  Mountain Running3 3:56:49 25.43(9:19) 40.92(5:47) 2387
  Running5 3:47:46 32.05(7:06) 51.58(4:25) 555
  Strength6 1:00:00
  Cycling / Spinning1 30:00 10.84(21.7/h) 17.44(34.9/h)
  Total15 9:14:35 68.31 109.94 2942
averages - sleep:8.6 rhr:45

«»
2:03
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 31 #

7 AM

Mountain Running long 1:53:34 [2] 20.22 km (5:37 / km) +884m 4:37 / km
ahr:126 max:173 rhr:40 slept:6.0 (sick) shoes: inov-8 Mudclaw G260

Long one over to Moel Arthur with Ethan.

I didn’t realise the clocks went forward until this morning so I felt disgusting doing this at basically 6:30 but it got done. Cough getting much less persistent which is finally pretty nice.
8 PM

Strength (Core) 10:00 [5]
(sick)

Saturday Mar 30 #

5 PM

Mountain Running hills 1:18:27 [4] 14.31 km (5:29 / km) +729m 4:22 / km
ahr:168 max:190 rhr:53 slept:8.0 (sick) shoes: inov-8 Mudclaw G260

More of the Moel.
4 x hill bounds to practice a bit of form, 3 x (2 x 1’30, 3’00).

1’30 efforts felt fine and were pretty consistent after quite a push on the first rep. 3’00 efforts just killed me.
8 PM

Strength (Core) 10:00 [5]
(sick)

Friday Mar 29 #

8 AM

Running 30:31 [2] 7.03 km (4:20 / km) +36m 4:14 / km
ahr:173 max:191 rhr:51 slept:7.5 (sick) shoes: inov-8 Mudclaw G260

Bit too quick and long for what I was planning - next Friday I’ll take it much easier and hit about 5k for a bit of recovery. Took a seg and enjoyed a stroll around Chester though.

Thursday Mar 28 #

5 PM

Running 46:42 [2] 10.31 km (4:32 / km) +36m 4:27 / km
ahr:148 max:179 slept:7.75 (sick) shoes: inov-8 Mudclaw G260

Lush. Sunset and grass along the river.

Pharmacist yesterday gave me some new drugs for my cough - no more than just persistent coughing and being ultra bunged up at the moment.
8 PM

Strength (Core) 10:00 [5]
(sick)

Wednesday Mar 27 #

2 PM

Mountain Running hills 44:48 [4] 6.39 km (7:01 / km) +774m 4:22 / km
ahr:127 max:157 slept:7.5 (sick) shoes: inov-8 Mudclaw G260

Back to the real hill sessions with some front face reps and some mid-station to top reps:
4x400m (+110m), 4x400m (+80m).

Body feeling fine - legs just felt disgusting and non existent. Very tough on the reps but tonnes of rest which meant a pretty low HR - I’ll start bringing the rest down properly when I get into it.
3 PM

Running warm up/down 51:04 [1] 10.72 km (4:46 / km) +141m 4:28 / km
(sick) shoes: inov-8 Mudclaw G260

8 PM

Strength (Core) 10:00 [5]
(sick)

Tuesday Mar 26 #

6 AM

Cycling / Spinning intervals (Spinning) 30:00 [3] 17.44 km (34.9 kph)
slept:7.5 (sick)

Tough and different for a Tuesday. Stopping the morning swims to make better use of the time and to avoid any more illness - hoping to get some more strength in the legs from these sessions.

5 x 3 mins (gear 4, all above 35km/h).
5 PM

Running 43:46 [2] 10.11 km (4:20 / km) +56m 4:13 / km
ahr:143 max:191 rhr:41 slept:7.75 (sick) shoes: New Balance Gobi v2

Easy on a gravel lane - pretty flat and felt comfortable despite the tough hits on the legs today and yesterday.
8 PM

Strength (Core) 10:00 [5]
(sick)

Monday Mar 25 #

5 PM

Running intervals 55:43 [3] 13.41 km (4:09 / km) +286m 3:45 / km
ahr:154 max:182 rhr:42 slept:8.0 (sick) shoes: New Balance Gobi v2

Good to get back into the full swing. I think it was a bit too long of a break from solid work to be almost tapering for three weeks - might have helped with me being a bit run down in general.

Hilly Monday loop hitting the fartlek - 20 x 1min on/off.
Quite tough for the hill but got a lot easier onto the flat and the downhill. Not impressed with my downhill form but it will come back with some work.
8 PM

Strength (Core) 10:00 [5]
(sick)

« Earlier | Later »