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Training Log Archive: Tom Wood

In the 7 days ending Feb 7:

activity # timemileskm+m
  Running8 6:38:41 52.82(7:33) 85.01(4:41) 1082
  Mountain Running1 2:41:51 15.65(10:20) 25.19(6:25) 1442
  S&C3 1:25:00
  Total12 10:45:32 68.47 110.2 2525
  [1-5]11 10:00:32
averages - sleep:8.4

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MoTuWeThFrSaSu

Sunday Feb 7 #

8 AM

Running 1:03:22 [2] 13.13 km (4:50 / km) +184m 4:31 / km
shoes: New Balance Arishi

Easy, over to Tremeirchion and down via the short Straits route. Pace good.

Saturday Feb 6 #

11 AM

Running 1:06:06 intensity: (36:06 @2) + (24:00 @3) + (6:00 @4) 15.64 km (4:14 / km) +52m 4:10 / km
shoes: inov-8 X-Talon 210

12' [2'], 4x90" [60"], 12' on wet sheep field opposite house.

Reasonably pleased with the session, although not reflected in the paces. Very wet and muddy in places, with two edges fast to run on.
6 PM

Running 26:20 intensity: (10:00 @1) + (16:20 @2) 5.2 km (5:04 / km) +40m 4:52 / km
shoes: inov-8 Roclite 290

PM jog with shuffle & easy paces mixed.
8 PM

S&C (Core & Legs) 20:00 [5]

S&C (Stretching & Rolling ) 10:00 [0]

Friday Feb 5 #

12 PM

Running 24:52 [1] 4.47 km (5:33 / km) +36m 5:21 / km
shoes: inov-8 Roclite 290

Classic Kenyan Shuffle after an easy morning.

Thursday Feb 4 #

3 PM

Running 1:09:33 [2] 13.52 km (5:09 / km) +399m 4:29 / km
ahr:84 max:88 slept:8.75 shoes: New Balance Arishi

Easy undulating roads, combining the right lower balcony with the top road for a new interesting route. Felt nice, and is much better since I’ve been going slower on these this last week.

Wednesday Feb 3 #

9 AM

Running 20:56 intensity: (14:26 @1) + (5:00 @2) + (1:30 @4) 4.16 km (5:02 / km) +32m 4:51 / km
shoes: New Balance Nitrel Speedride

AM shakeout, with only 400m progressive today. Pre-call with coach, Kyle.
3 PM

Running 1:01:18 intensity: (37:18 @2) + (24:00 @4) 15.81 km (3:53 / km) +33m 3:50 / km
slept:8.5 shoes: Nike ZoomX Next% Vaporfly

4 x (3’, 2’, 1’) [1’] at the Airfield. Avg. 2:58/km approx.

Nice using good shoes which are fairly motivational to do solo sessions with. Reps rolling off nicely even though the original plan was to keep every rep the same pace. Things turned out a lot better than expected.
8 PM

S&C (Core & Glutes) 20:00 [5]

S&C (Stretching & Rolling) 15:00 [0]

Tuesday Feb 2 #

9 AM

Running 1:06:14 [2] 13.07 km (5:04 / km) +308m 4:32 / km
slept:8.0 shoes: New Balance Arishi

Easy morning miles on undulations - focus more on going easy after a big day yesterday and before session. Enjoyable.
6 PM

S&C (Drills) 20:00 [0]

Monday Feb 1 #

8 AM

Mountain Running 2:41:51 intensity: (2:26:51 @2) + (15:00 @3) 25.19 km (6:25 / km) +1442m 5:00 / km
shoes: inov-8 Oroc 270 v2

4xMyP climbs with three additional Jaw reps. Hit the road segment from Afonwen up a little more steady but with nothing special really for the last big climb. Felt good before breakfast.

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