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Training Log Archive: Tom Wood

In the 7 days ending Mar 21:

activity # timemileskm+m
  Running8 7:16:03 61.8(7:03) 99.46(4:23) 1273
  Mountain Running1 1:18:33 8.36(9:24) 13.45(5:50) 545
  S&C2 1:00:00
  Total11 9:34:36 70.16 112.91 1819
  [1-5]11 9:14:13

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MoTuWeThFrSaSu

Sunday Mar 21 #

9 AM

Running 1:00:30 intensity: (5:17 @1) + (54:55 @2) + (18 @3) 12.66 km (4:47 / km) +184m 4:27 / km
ahr:145 max:171 shoes: inov-8 Roclite 290

Standard flat stuff down from Tremeirchion. Bridge still destroyed on intended loop but I can improvise u til Denbighshire County Council brings in the engineers.

Saturday Mar 20 #

1 PM

Running 1:08:50 intensity: (15:17 @1) + (23:20 @2) + (13 @3) + (30:00 @4) 18.07 km (3:49 / km) +74m 3:44 / km
ahr:143 max:163 shoes: Nike ZoomX Next% Vaporfly

10’ [2’], 2x5’ [90”], 4’, 3’, 2’, 1’ [1’] at the Airfield.

Very good work - pleased with this one. Mostly pleased with sticking to a comfy form and having a good progression of pace up the reps. Felt the most tired I have in a while post run.
6 PM

Running 20:49 intensity: (33 @1) + (8:38 @2) + (11:38 @3) 4.13 km (5:03 / km) +31m 4:52 / km
ahr:160 max:194 shoes: inov-8 Roclite 290

PM shuffle / easy to freshen the legs.
8 PM

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

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

Friday Mar 19 #

8 AM

Running 24:31 intensity: (8 @0) + (16:35 @1) + (7:39 @2) + (9 @3) 4.41 km (5:34 / km) +26m 5:24 / km
ahr:137 max:162 shoes: New Balance Arishi

Standard shuffle.

Thursday Mar 18 #

5 PM

Running 1:03:18 intensity: (19:39 @1) + (40:47 @2) + (2:52 @3) 13.14 km (4:49 / km) +292m 4:20 / km
ahr:146 max:175 shoes: New Balance Arishi

Nice out on the Afonwen side of the road hills - cutting back a bit on climb since I just wanted to keep this one as easy as possible.

Wednesday Mar 17 #

9 AM

Running 20:08 intensity: (3:25 @1) + (16:09 @2) + (34 @3) 4.12 km (4:53 / km) +31m 4:43 / km
ahr:146 max:182 shoes: inov-8 Roclite 290

AM shakeout with progression.
4 PM

Running 1:08:19 intensity: (8:32 @1) + (48:16 @2) + (11:31 @3) 17.87 km (3:49 / km) +75m 3:45 / km
ahr:152 max:169 shoes: Nike ZoomX Next% Vaporfly

2 x 2 x (4’, 2’ float, 2’, 1’ float) [2’] at the Airfield.

This was hard, so I took a rest in the middle. Stressed out and not quite in the right frame of mind today, although surprised at the decent pace on the 4’ reps. Glad to get it done by adding in the extra unplanned 2’ on at the end to make up for things.
9 PM

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

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

Tuesday Mar 16 #

9 AM

Mountain Running 1:18:33 intensity: (5 @0) + (5:40 @1) + (1:04:41 @2) + (8:07 @3) 13.45 km (5:50 / km) +545m 4:51 / km
ahr:154 max:174 shoes: inov-8 X-talon Ultra 260

Attempted a never-been-done-before circular traverse of MyP, which turned out to have a surprising bit of climb on mostly lopsided sheeptracks. May have to replicate this one again.

Monday Mar 15 #

1 PM

Running 1:49:38 intensity: (10 @0) + (7:05 @1) + (40:50 @2) + (1:01:33 @3) 25.06 km (4:23 / km) +561m 3:56 / km
ahr:159 max:183 shoes: New Balance Arishi

Including 45’ steady, but in the opposite direction to last week’s - mostly with the long climb above Cwm. Really nice outing this one, and enjoying these. Felt like I pushed nicely too.

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