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Training Log Archive: Tom Wood

In the 7 days ending Mar 14, 2021:

activity # timemileskm+m
  Running7 6:28:00 54.36(7:08) 87.49(4:26) 1238
  Mountain Running2 2:15:36 15.78(8:36) 25.39(5:20) 858
  S&C3 1:20:00
  Total12 10:03:36 70.14 112.88 2095
  [1-5]11 9:23:22
averages - sleep:8.5

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MoTuWeThFrSaSu

Sunday Mar 14, 2021 #

12 PM

Mountain Running 1:05:54 intensity: (37 @1) + (8:35 @2) + (56:42 @3) 11.85 km (5:34 / km) +462m 4:39 / km
ahr:174 max:204 shoes: inov-8 X-talon Ultra 260

Post Mother’s Day walk on PyC now that we can travel locally in Wales. Jog back with a lap of MA, in some nice wet weather.

Saturday Mar 13, 2021 #

12 PM

Running 1:03:56 intensity: (6:06 @1) + (57:00 @2) + (50 @3) 16.58 km (3:51 / km) +64m 3:47 / km
ahr:149 max:162 shoes: inov-8 Roclite 290

12’ [2’], 4x2’ [1’], 12’ at the Airfield.

Another battle with the wind, although effort seemed to be managed better this time. A couple of quick middle 2s, but otherwise just some real resistance training. I definitely went a lot harder than last time.
6 PM

Running 22:23 intensity: (9:33 @1) + (12:50 @2) 4.55 km (4:55 / km) +38m 4:43 / km
ahr:140 max:150 shoes: inov-8 Roclite 290

PM shuffle / easy combo, feeling better than normal.
9 PM

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

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

Friday Mar 12, 2021 #

9 AM

Running 24:38 intensity: (2:08 @1) + (22:22 @2) + (8 @3) 4.43 km (5:34 / km) +49m 5:16 / km
ahr:145 max:166 shoes: inov-8 Roclite 290

Standard shuffle.

Thursday Mar 11, 2021 #

4 PM

Running 1:11:52 intensity: (1:23 @1) + (38:16 @2) + (32:13 @3) 14.4 km (4:59 / km) +349m 4:27 / km
ahr:158 max:176 shoes: New Balance Arishi

Easy road hills - a little far but who cares. Feeling nice and keeping things moving by always changing something small about the route at least.

Wednesday Mar 10, 2021 #

8 AM

Running 21:07 intensity: (10 @0) + (20:46 @1) + (11 @2) 4.24 km (4:59 / km) +33m 4:48 / km
ahr:116 max:146 shoes: inov-8 Roclite 290

AM shakeout with 600m prog, finally at a more well controlled pace.
4 PM

Running 1:10:56 intensity: (1:42 @1) + (36:09 @2) + (33:05 @3) 17.64 km (4:01 / km) +63m 3:57 / km
ahr:157 max:179 slept:8.5 shoes: Nike ZoomX Next% Vaporfly

5 x 5’ / 90” float at the airfield.

Serious winds in one direction really slowed those reps - was struggling to even move at one point and could lean into the wind with it holding me up easily. Otherwise just focussing on keeping up cadence against the resistance, and opposite reps feeling okay. Felt better than usual on the warm down, so perhaps not getting the max out this time.
10 PM

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

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

Tuesday Mar 9, 2021 #

9 AM

Mountain Running 1:09:42 intensity: (1:05 @1) + (16:05 @2) + (52:32 @3) 13.54 km (5:09 / km) +395m 4:30 / km
ahr:167 max:186 shoes: inov-8 X-talon Ultra 260

Easy along PyC balcony in some nice conditions. Definitely feeling nicer than this time last week, and was comfy with this.
6 PM

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

Monday Mar 8, 2021 #

12 PM

Running 1:53:08 intensity: (4 @0) + (2:28 @1) + (1:12:14 @2) + (38:22 @3) 25.65 km (4:25 / km) +641m 3:55 / km
ahr:157 max:176 shoes: New Balance Arishi

Road hills long run, including 45’ steady. Felt great and pushed through well without continually looking at my watch all the time. Nice to go into the hills on the other side of the A55 too.

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