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Training Log: Frank Townley

In the last 7 days:

activity # timemileskm+m
  Running track/road2 1:37:58 11.75(8:20) 18.91(5:11) 66
  Running terrain/trail3 1:29:48 11.84(7:35) 19.06(4:43) 213
  Stretching/rolling6 1:00:00
  Orienteering1 56:46 7.68(7:23) 12.36(4:36) 127
  Running trail and road1 36:40 4.51(8:08) 7.26(5:03) 36
  S & C2 15:00
  Drills1 5:00 0.31(16:06) 0.5(10:00)
  Total11 6:01:12 36.1 58.09 442
  [1-5]7 5:01:12
averages - sleep:8.3
«
1:27
0:00
ThFrSaSuMoTuWe

Tuesday Jan 23 #

Note
slept:8.5

6 PM

Running track/road 23:01 [1] 4.53 km (5:05 / km) +5m 5:03 / km
shoes: Adidas energy boost

WU down to track then 1k much slower with the group

Running track/road 19:48 [4] 4.06 km (4:53 / km)
shoes: Adidas energy boost

500, 400, 300, 200 (100 jog)
2k threshy
Was meant to be 2x the set but the legs felt bad, times were alright but just was not feeling good so took 5 mins after the set and went off for 5 laps at 3:40s which was okay. Speed not really with it right now but better to recover than push through a bad sesh me thinks

Running track/road 28:32 [1] 4.78 km (5:58 / km) +19m 5:51 / km
shoes: Adidas energy boost

WD with the group then home with dad extremely ploddy and legs just hurting towards the end not fun
9 PM

S & C 6:00 [1]

Shattered so kept short

Stretching/rolling 10:00 [0]

Monday Jan 22 #

Note
slept:8.5 (rest day)

Been 2 weeks and 3 races since the last rest day so probably a good idea for one. Tough last week was shown in some cramp coming yesterday so taking down the miles definitely. XC season going alright but the non stop races are starting to be tough. Still got 3 more weeks of xc with southerns, SE inter counties and a surrey league then the O work will need to properly start
9 PM

S & C 9:00 [1]

Stretching/rolling 10:00 [0]

Sunday Jan 21 #

Event: OK Nuts 2017
 

Note
slept:9.0

10 AM

Running terrain/trail 9:29 [1] 2.15 km (4:25 / km) +9m 4:19 / km
shoes: O shoes

WU on a little bit of richmond park where I wouldn’t get DQed for being on the area
Nearly missed the mass start got there with 1 minute to spare

Orienteering 56:46 [4] 12.36 km (4:36 / km) +127m 4:22 / km
shoes: O shoes

OK nuts trophy very nearly an armful 10.6k - 1st
Wanted to run the half (16k) but there was a road crossing and dad didn’t want to risk it so the short it was. All of it was super easy O and unbelievably runnable but the legs felt ruined from the start. Never got any decent pace going and felt like I was starting to cramp up on my last loop. Format of the course was 3 loops with a changover section by the finish so everyone went off on separate ways with no real way of telling who was winning until the end. Think I came back on the first lap 2nd 10s behind then by the end of the second lap where I had the shortest gaffle apparently I had a 5 minute lead but then properly messed up in the last loop with the longest loop to only just take the win over Tom Howell for 10s. Lost about 2 mins with my brain turning to mush and my legs starting to cramp up on an easy control. Been a big week with too much intensity so taking it right down next week probably
Oh yeah and it was pissing it down all day not fun
http://slow.org.uk/wordpress/wp-content/uploads/ra...

Running terrain/trail 10:01 [1] 1.9 km (5:16 / km) +10m 5:08 / km
shoes: O shoes

WD on a pair of broken legs
Pretty frozen and drenched by this point
10 PM

Stretching/rolling 10:00 [0]

Saturday Jan 20 #

Note
slept:8.0

12 PM

Running terrain/trail 11:41 [1] 2.18 km (5:22 / km) +37m 4:56 / km
shoes: Adidas XCS spikes

WU on a big lap of the course
Pacing past the back end of the U13 girls race

Drills 5:00 [1] 0.5 km (10:00 / km)
shoes: Adidas XCS spikes

Drills + strides

Running terrain/trail 20:05 [5] 5.33 km (3:46 / km) +95m 3:28 / km
shoes: Adidas XCS spikes

Surrey schools XC champs year 10/11, 16th

Knew beforehand that English schools qualification (top 8) was not really doable so the goal was a top 20 for inter counties selection. Got a bad start was quite far back and was working hard up the first hill on the small lap to get up some places. Could immediately feel the legs were feeling tired and heavy so wasn’t looking forward to the remaining 5k made it to around 25th and the next lap (out of 3) was spent working up some places and had my sights on my teammate Angus that I usually just beat in XCs and got to him by the end of the 2nd lap in around 15th place. The last lap was hurting bad and was desperately looking behind me to see if I was gonna be caught. Only got by one. But this race hurt. Badly. Thing it may be due to the really heavy mud that took down times but mostly from a heavy week probably not the best idea. Ah well I got the aim of top 20 and inter counties so off to that which will further my xc season even more than it already is

Running terrain/trail 6:02 [1] 1.09 km (5:32 / km) +19m 5:05 / km
shoes: Nike zoom pegasus 33

Halfway through my bag of sweets and realised I forgot a WD so slipped around the field in my flats
10 PM

Stretching/rolling 10:00 [0]

Friday Jan 19 #

Note
slept:8.0

Still feeling shattered after 8 hours
7 PM

Running track/road 26:37 [2] 5.54 km (4:48 / km) +42m 4:38 / km
shoes: Nike zoom pegasus 33

Very easy jog before xc tomorrow and was feeling so good barely breathing for most of it. Was undecided whether to run on roads or go down to the usual trail. Had decided trails then forgot my headtorch out of the door so roads it was. Normally dislike road running for boredom but it was quite funny seeing someone go the wrong way down a one way street and then get shouted at by the whole road
10 PM

Stretching/rolling 10:00 [0]

Pretty excited for surrey schools tomorrow against the top years for first time in a while

Thursday Jan 18 #

Note
slept:7.8

Not enough
6 PM

Running trail and road 17:14 [1] 3.33 km (5:11 / km) +9m 5:06 / km
shoes: O shoes

WU from home down to the common. 1.8k road then onto trails

Running terrain/trail 32:30 [4] 6.41 km (5:04 / km) +43m 4:54 / km
shoes: O shoes

5 x 5 mins (90s)
Bit of a rubbish session really, I find it tough doing ints in an undulating muddy field by myself. Trying to push myself but legs feeling yesterday a bit. Alright session easy tomorrow before Surrey schools xc on Sunday

Running trail and road 19:26 [1] 3.93 km (4:57 / km) +27m 4:47 / km
shoes: O shoes

Back home
10 PM

Stretching/rolling 10:00 [0]

Nearly forgot to do this

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