Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tom Wood

In the 7 days ending Mar 28, 2021:

	activity	#	time	miles		km		+m
	Running	7	6:19:53	53.61	(7:05)	86.28	(4:24)	1241
	Mountain Running	2	2:29:54	16.42	(9:08)	26.43	(5:40)	798
	S&C	3	1:20:00
	Total	12	10:09:47	70.03		112.71		2039
	[1-5]	11	9:29:05
averages - sleep:8.6

1:58

0:00

» now

Sunday Mar 28, 2021 #

1 PM

Mountain Running 1:22:02 13.06 km (6:17 / km) +406m 5:26 / km
ahr:169 max:185 shoes: inov-8 X-talon Ultra 260

Castell Dinas Bran and a loop above Llangollen with Mark and Alice. First accompanied run for over three months, and was great to catch up on things. Such a nice place to run too, will definitely be making a return.

Saturday Mar 27, 2021 #

12 PM

Running 1:03:05 16.74 km (3:46 / km) +53m 3:43 / km
ahr:147 max:169 slept:8.0 shoes: New Balance Arishi

12’ [2’], 5x2’ [1’], [1’] 2x5’ [90”] at the Airfield.

Final session here, Wales open, and more wind. I think I finally managed the wind well for the first time today, with a good push throughout - even on the final rep straight into the wind that seriously fell to the pace. Happy with this, attempting to do the 2’ at 5k race pace and the 5’ at 10k race pace, which worked well enough.

6 PM

Running 22:38 4.49 km (5:02 / km) +38m 4:50 / km
ahr:146 max:153 shoes: New Balance Arishi

PM shuffle to easy.

8 PM

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

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

Friday Mar 26, 2021 #

10 AM

Running 24:34 4.47 km (5:29 / km) +50m 5:12 / km
ahr:174 max:188 slept:9.0 shoes: New Balance Arishi

As always, the Friday shuffle.

Thursday Mar 25, 2021 #

5 PM

Running 1:08:35 13.27 km (5:10 / km) +392m 4:30 / km
ahr:152 max:178 slept:9.0 shoes: inov-8 Roclite 290

Trail equivalent of the usual Thursday road hills jog. Such ideal weather and just nice to be trotting along on these paths with no issues. So far never actually done the climb on the far side of Tremeirchion before, but it is definitely one to be repeated.

Wednesday Mar 24, 2021 #

9 AM

Running 21:09 4.28 km (4:57 / km) +33m 4:45 / km
ahr:154 max:179 slept:8.5 shoes: inov-8 Roclite 290

AM shakeout with 600m progression.

4 PM

Running intervals 1:07:08 17.64 km (3:48 / km)
ahr:137 max:153 shoes: Nike ZoomX Next% Vaporfly

8 x (1km / 300m float) at the track.

Good to get back for the track reopening this week, although having some severe problems in the wind on the home straight. There are three things that I’d say I’m relatively not very good at: running into the wind, running around the bend on a track and running up hills. This conveniently had a combination of two of those challenges, making for some nice resistance training.

Like usual with the ultra windy sessions I ended this one feeling unfulfilled as soon as I finished, but maybe that’s a good thing this time. Happy with the effort, and as always it’s another step closer to being somewhere.

9 PM

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

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

Tuesday Mar 23, 2021 #

9 AM

Mountain Running 1:07:52 13.37 km (5:05 / km) +392m 4:26 / km
ahr:129 max:155 slept:8.5 shoes: inov-8 X-talon Ultra 260

A nice jog along the PyC balcony after starting across the higher MyP balcony. Fun.

6 PM

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

Monday Mar 22, 2021 #

1 PM

Running 1:52:44 25.39 km (4:26 / km) +675m 3:55 / km
ahr:161 max:181 shoes: New Balance Arishi

Road hills Monday Long Run with another 45’ steady, from Afonwen side to Tremeirchion side and up to the top. This was hard and my legs were crying up St Beuno’s Hill, which apparently I ran at a GAP of 3.18/km - yet another reason I think gap is cap, although I’ll take it. I was done for at the end of the steady, so a successful job.

« Earlier | Later »