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Training Log: Frank Townley

In the last 7 days:

activity # timemileskm+m
  Running5 3:10:00 21.25(8:56) 34.2(5:33) 15
  Orienteering3 2:15:41 6.59 10.6 7027 /27c100%
  Stretching/rolling5 1:26:00
  S & C3 33:00
  Total15 7:24:41 27.84 44.8 8527 /27c100%
  [1-5]10 5:18:41
averages - sleep:9.1
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Friday May 26 #

9 AM

S & C 11:00 [1]
slept:10.0

Day off school :)
Usual stuff but upped some small things
2 PM

Running 27:00 [3] 5.5 km (4:55 / km)
shoes: Nike zoom pegasus 33

Out along the canal
Taking it very easy but still sweaty af

Orienteering 40:00 [0]

Dad asked me to check out the control sites for an evening event he's doing in a few weeks so I walked round making notes. Probably the worst mapping I've ever seen, to be fair it's not been updated in a while but at times I was unbelievably confused because about half the paths weren't mapped and any white on the map was forest fight. Will report back to dad my findings and see what he does

Running 26:00 [3] 5.5 km (4:44 / km)
shoes: Nike zoom pegasus 33

Back along canal
Bit faster but still not really pushing it, it's honestly just too hot
Had a cold shower afterwards which was heavenly
10 PM

Stretching/rolling 17:00 [0]

On holiday next week so limited running probs

Thursday May 25 #

7 AM

S & C 11:00 [1]
slept:8.8

7 PM

Running warm up/down 8:00 [1] 1.2 km (6:40 / km)

WU

Running (Woking AC) 23:00 [4] 4.6 km (5:00 / km)
ahr:135 max:183

6* 1 minute fast, 2 minutes slow
Legs felt like they really had the change of pace in them today, decent session

Running warm up/down 8:00 [1] 1.2 km (6:40 / km)

WD
9 PM

Stretching/rolling 18:00 [0]

Legs hurt a lot more than yesterday, as usual not sure why

Wednesday May 24 #

4 PM

Running 8:00 [3] 2.1 km (3:49 / km)
ahr:129 max:136 slept:8.7 shoes: Nike zoom pegasus 33

400m warm up, 1500m, 100m relay
School athletics club for the bants, doing a sesh later. The '1500' was in 5:08 but garmin measured it as 1600m and it's too hot.
7 PM

Running warm up/down 4:30 [1] 0.8 km (5:37 / km)
shoes: Nike zoom pegasus 33

WU

Running intervals 35:00 [4] 6.0 km (5:50 / km)
ahr:171 max:202 shoes: Nike zoom pegasus 33

1k, 2k, 2k, 1k with 3 minute recoveries. Planned to do a 3k in the middle and do all lf them at 4 min ks but that went out of the window on the first one where I did a 3:32. So bailed doing the 3k otherwise I might've died. Still a really tough session with my heart rate above 200 but the legs feeling strong and turning over well. Sooo hot
3:32, 7:13, 7:45, 3:39.
Need to be able to pace a bit better

Running warm up/down 4:30 [1] 0.8 km (5:37 / km) +15m 5:09 / km
shoes: Nike zoom pegasus 33

CD
9 PM

Stretching/rolling 17:00 [0]

Had a cold shower was the best thing ever

Tuesday May 23 #

7 AM

S & C 11:00 [1]
slept:8.5

Still getting used to this
7 PM

Running warm up/down 8:00 [1] 1.2 km (6:40 / km)

WU

Running (Woking AC) 30:00 [3] 4.1 km (7:19 / km)
ahr:129 max:161

3* 3 x 400m doing them as easy 400m, 800 pace 400m and easy 400m. Legs felt really good tonight and the quick 400 times were decent. Nice enjoyable sesh
1:20, 1:10, 1:25
1:21, 1:09, 1:23
1:27, 1:08, 1:27

Running warm up/down 8:00 [1] 1.2 km (6:40 / km)

CD
9 PM

Stretching/rolling 17:00 [0]

Monday May 22 #

5 PM

Orienteering 1:15:00 [3] 7.0 km (10:43 / km) +50m 10:21 / km
ahr:163 max:186 slept:8.0 shoes: Inov 8 mudclaw 300

Training with Adam on Ranmore common with my Blue course map from December 16 cut a bit short. Did one person hangs a few controls and the other waits 3 minutes and collects the controls in. Vegetation was awful, my nav pretty dire and the legs are kinda hurting from nettles but still good fun.
Slow pace I know but there was a lot of waiting
8 PM

Stretching/rolling 17:00 [0]

Feel so tired not sure why

Sunday May 21 #

11 AM

Orienteering (Tenby M16- =2nd) 20:41 [4] *** 3.6 km (5:45 / km) +20m 5:35 / km
ahr:165 max:175 spiked:27/27c slept:10.5 shoes: Nike zoom pegasus 33

Forgot how fun urban O is, was flowing really well and had only a few hesitations. Last bit was absolutely brutal, 5 controls straight across sand. Good training and a fun weekend
Came 2 minutes behind Flurry and got the same as some Welsh guy I'd never heard of, might've lost a bit more time hesitating than I thought.

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