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Training Log Archive: Tom Wood

In the 7 days ending Apr 4:

activity # timemileskm+m
  Running7 6:13:24 53.31(7:00) 85.79(4:21) 565
  Mountain Running2 1:18:57 7.87(10:02) 12.67(6:14) 574
  S&C1 20:00
  Total10 7:52:21 61.18 98.46 1139
  [1-5]10 7:40:55
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Apr 4 #

9 AM

Running 1:22:43 intensity: (7 @0) + (4:40 @1) + (8:45 @2) + (1:09:11 @3) 18.27 km (4:32 / km) +259m 4:14 / km
ahr:172 max:192 slept:7.5 shoes: New Balance Arishi

Jog with some of the Malhamdale boys in Gisburn forest. Very nice chats and a good morning to finish a nice weekend out.

Saturday Apr 3 #

9 AM

Running 20:35 intensity: (58 @1) + (12:22 @2) + (7:15 @3) 4.2 km (4:54 / km) +32m 4:43 / km
ahr:155 max:170 slept:8.5 shoes: New Balance Arishi

Morning shakeout, standard shuffle/easy/prog pre-race. Prog going along much more comfortably and faster than expected.
6 PM

Running warm up/down 17:05 intensity: (11:57 @1) + (5:07 @2) + (1 @3) 3.74 km (4:34 / km)
ahr:136 max:148 shoes: New Balance Arishi

Running race (Podium 5k) 14:43 intensity: (7:38 @1) + (7:05 @2) 5.11 km (2:53 / km)
ahr:140 max:154 shoes: Nike ZoomX Next% Vaporfly

Official time 14:43 - new PB by a huge 45 seconds. Conditions were perfect with no clouds and no wind, and the pack pushed very well in this sub-15:30 race. Stayed in a similar position throughout, going through the first km rapidly in 2:47, but clung on okay and felt great. Also insane to watch as Beth Potter broke the 5km road world record next to me for most of the last laps, finishing just ahead in 14:41.

Running warm up/down 14:29 intensity: (1:53 @1) + (12:23 @2) + (13 @3) 3.03 km (4:47 / km) +1m 4:46 / km
ahr:146 max:165 shoes: New Balance Arishi

Friday Apr 2 #

9 AM

Running 26:59 intensity: (31 @1) + (18:50 @2) + (7:38 @3) 4.83 km (5:35 / km) +49m 5:19 / km
ahr:156 max:183 shoes: inov-8 Roclite 290

Standard Friday shuffle.

Thursday Apr 1 #

6 PM

Running 45:59 intensity: (18 @0) + (5:17 @1) + (39:40 @2) + (44 @3) 10.09 km (4:33 / km) +78m 4:23 / km
ahr:146 max:167 shoes: New Balance Arishi

Easy and very flat. Felt incredible during this, which was a very good sign.

Wednesday Mar 31 #

6 AM

Mountain Running 19:02 intensity: (29 @0) + (4:33 @1) + (13:39 @2) + (21 @3) 2.63 km (7:14 / km) +213m 5:09 / km
ahr:143 max:164 shoes: inov-8 Roclite 290

AM shakeout? Terrible sleep in the tent last night so no problems getting up to do this - we guessed I wouldn’t make it to the top of Y Garn and back in 20’ but I proved this wrong. Nice to get at least one summit in before a return to uni next week.
3 PM

Running 43:50 intensity: (27 @0) + (29:25 @1) + (38 @2) + (13:20 @3) 11.39 km (3:51 / km)
ahr:138 max:181 shoes: Nike ZoomX Next% Vaporfly

3 x 1km, 4 x 400m at the track.

An excellent taper session, on some very tired legs from the last day or so. Aimed for Ks at 2.58/km and was nicely below that, despite the lower body jelly. Fast 400s were a bonus, and I’m feeling good about things physically after this.
9 PM

S&C (Core) 10:00 [5]

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

Tuesday Mar 30 #

1 PM

Mountain Running 59:55 intensity: (5 @0) + (5:02 @1) + (17:06 @2) + (37:42 @3) 10.04 km (5:58 / km) +361m 5:04 / km
ahr:161 max:183 shoes: inov-8 X-talon Ultra 260

Return to Snowdonia - finally running on Moel y Ci with Cai and Eden. First topless weather of the year, and a very enjoyable return to social running. Pre camp on the top of Devil’s Kitchen this evening.

Monday Mar 29 #

1 PM

Running 1:47:01 intensity: (5:53 @1) + (48:29 @2) + (52:39 @3) 25.13 km (4:16 / km) +146m 4:08 / km
ahr:159 max:191 shoes: New Balance Arishi

Usual MLR changed in two ways to accommodate for this week’s semi-taper. Took a flat loop through Llandyrnog, Rhewl and Denbigh, with a 30’ steady between those last two. A little windy but nice and clear, reminding me of the last time I ran this which led to a three week illness in the Summer - fortunately not the case today.

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