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Training Log: Frank Townley

In the last 7 days:

activity # timemileskm+m
  Orienteering3 1:41:46 10.25(9:56) 16.5(6:10) 27949 /57c85%
  Running trail/terrain4 1:22:06 10.14(8:06) 16.32(5:02) 215
  Stretching/rolling2 30:00
  Cross training2 20:00
  S & C/ drills1 16:00 1.1(14:33) 1.77(9:02)
  Running track/road1 8:56 1.06(8:27) 1.7(5:15) 234 /4c100%
  Total7 4:18:48 22.55 36.29 51753 /61c86%
  [1-5]5 3:48:48
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Tuesday Apr 24 #

Note
(sick) (rest day)

Didn’t want another rest day but have had a permanent cold ever since the jk just hasn’t affected training until yesterday where it started to get really bad. Didn’t see the point in going down to track and hopefully I can shift the cold and get some consistent training

Monday Apr 23 #

Note
(rest day)

Legs feeling tired after Sunday so rest day it is

End of the selection season, never got it right in any of the 6 races but all good experience I’ll be back as a top year next year. From now until summer I’m pretty much just going to be focused on track and only Oing when there’s events on + tio mila next weekend should be fun

Sunday Apr 22 #

11 AM

Running trail/terrain 10:45 [1] 2.13 km (5:03 / km) +27m 4:45 / km
shoes: Inov8 mudclaw

WU

Orienteering 55:49 [5] **** 6.66 km (8:23 / km) +251m 7:03 / km
spiked:16/19c shoes: Inov8 mudclaw

Northern champs long - 6th

Simple 1, just bearing from the thicket, hit it nicely. Had no plan for 2 so just ran then had to relocate -20s binned, good to 3, picked the obvious RC to 4 just didn’t see the gap in the crags and had to go round ~15s. Good bearing to 5, was debating the RC on 6 on ny way to 4 and decided on the safe option of climb to the pond then drop and hit the control well. No clear AP on 7 and came in too soon but looked up and saw the flag ~10s, not a good enough bearing on 8 and was too low ~40s, no AP on 9 lead to me drifting right and taking a while to relocate, ~1:20. Bit unsure in the circle on 10, contours seemed off, good 11 and 12 but a bit slow by this point, no bearing from my AP on 13 and was 20m left but looked up and saw it, fine 14, 15 and 16 but was really starting to hurt, bit of a poor RC on 17 but spiked it fine, all good on 18 then 19 to start with I took the worst RC of straight it was much quicker to go round the path, I reckon that alone cost me ~40s then I was running and not navigating, had no AP and overshot the control badly costing another 60s. Then bombed it in to the finish furious at myself. Really really annoying to have thrown away a really good result on the last technical control as I was 3rd at 18

Overall fairly happy with the nav it’s a big improvement just need to clean up the little scraps coz without them I’d be challenging for top 3
Splits: http://obasen.orientering.se/winsplits/online/en/d...
RG: http://www.ebor.routegadget.co.uk/rg2/#127&cou...

Running trail/terrain 9:19 [1] 1.5 km (6:13 / km) +63m 5:08 / km
shoes: Inov8 mudclaw

WD

Saturday Apr 21 #

10 AM

Running track/road 8:56 [1] 1.7 km (5:15 / km) +23m 4:55 / km
spiked:4/4c shoes: Nike zoom pegasus 33

WU

Orienteering 18:05 [4] *** 3.87 km (4:40 / km) +17m 4:34 / km
spiked:12/17c shoes: Nike zoom pegasus 33

York uni sprint

Just all around awful, navigation was really bad with 1 min lost on 2 and quite a few other mess ups and running wise felt shocking, tired from the off and no idea why which is frustrating. No hope of BOF selection so hopefully deeside’ll be fun :)

Running trail/terrain 8:41 [1] 1.56 km (5:34 / km) +4m 5:30 / km
shoes: Nike zoom pegasus 33

WD
2 PM

Orienteering 27:52 [2] * 5.97 km (4:40 / km) +11m 4:38 / km
spiked:21/21c shoes: Nike zoom pegasus 33

Jog round the Thirsk urban inc to the start. Quite enjoyable taking it easy. Still won by 6 mins lollll

Friday Apr 20 #

Note
(rest day)

Traveling to York tonight so no time for an easy run probably better to rest anyway. Miles wise this is set to be a tiny week but ah well

Thursday Apr 19 #

7 PM

Cross training (Cycle) 5:00 [1]

To GC

Running trail/terrain 22:10 [2] 4.6 km (4:49 / km) +54m 4:33 / km
shoes: Inov8 mudclaw

To and from a field in which I did some drills

S & C/ drills 16:00 [1] 1.77 km (9:02 / km)
shoes: Inov8 mudclaw

Drillz + strides
Taper for sprint on Saturday

Still not feeling great but certainly better than yesterday, also a lovely evening out was nice

Cross training 5:00 [1]

Haem
9 PM

Stretching/rolling 15:00 [0]

Wednesday Apr 18 #

7 PM

Cross training (Cycle) 5:00 [1]

Down to GC

Running trail/terrain 31:11 [2] 6.53 km (4:47 / km) +67m 4:33 / km
shoes: Inov8 mudclaw

Dying from hay fever all day and felt no better when running so kept this very easy and ignored my watch just running off feel. Breathing a bit hard, not good

Cross training (Cycle ) 5:00 [1]

Home
9 PM

Stretching/rolling 15:00 [0]

Really tight all over for some reason

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