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Attackpoint - performance and training tools for orienteering athletes

Training Log: Frank Townley

In the last 7 days:

activity # timemileskm+m
  Orienteering4 2:35:35 12.98(11:59) 20.89(7:27) 27062 /75c82%
  Running5 2:19:36 13.42(10:24) 21.6(6:28) 20
  Stretching/rolling2 11:00
  Total9 5:06:11 26.4 42.49 29062 /75c82%
  [1-5]7 4:55:11
averages - sleep:9.2 rhr:56

Monday Apr 24 #

6 PM

Running 1:04:36 [4] 10.1 km (6:24 / km)
ahr:144 max:176 shoes: Inov 8 mudclaw 300

Did not have any sort of plan when I got out of the door so just went for it.
3.4k chill. Jog down to the common
2 minutes fast, 2 minutes slow *6 on heather.
Fairly tough terrain session, really hard to get up any pace over the heather but I tried and put in some effort so it's cool
5 minutes break (I needed it)
Slow 700m (4:00) jog to canal
1.4k fast (4:47)
Wanted to run hard until I had had enough and did a pitiful 5 minutes, would have liked to have done more but just didn't have it in the legs
1.3k jog home exhausted and with a proper bad stitch.
Pretty happy with my speed tonight and felt alright when running but my legs and feet were just aching by the end. After the British more long runs are needed for sure

Sunday Apr 23 #

11 AM

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Inov 8 mudclaw 300

Orienteering race (SE middle champs blue 3rd) 30:14 [4] ** 4.99 km (6:04 / km) +60m 5:43 / km
ahr:155 max:175 spiked:13/17c shoes: Inov 8 mudclaw 300

Went with the fam to the South East middle champs even though were all SCOA so we couldn't win anything. Did the M16 with no-one but me and Stan Heap running it, took it as a bit of a test to see if I could be competitive on M16 and only got beat by 1 minute, had a super scappy race with every control my plan was run and hope I see it. I got away with it for most of my course coz it was rlly easy nav but it's not the way it should be run and I'm not going to win races like that. If I hadn't have made one of the mistakes I made I think I would've beaten Stan which is encouraging, shows my leg speed is good enough just have to try and sort out the nav for next year. Happy and good fun
2) ran in vaguely the direction of the control and missed it but somehow realised and hit it alright. 10s lost but I think Stan lost 50s
7) drifted west but saw the clearing the control was on, got lucky, 15s lost
9) was a hard control as you had to know exactly when you were entering the block of green and I missed the clearing but after fighting all the way through the green unnecessary I relocated to the path and saw the distinctive tree, 1:40 lost
16) stupid bit of 90 degree error but quickly recovered. 40s lost ;(
Won the sprint finish out of everyone by 4s :)
2:45 lost and 1 minute 40s behind a GO senior. Still haven't won a blue yet but this run shows my terrain speed is definitely there

Saturday Apr 22 #

10 AM

Running warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: Inov 8 mudclaw 300

Warm up and drills with the squad
11 AM

Orienteering (SCOA training ) 22:22 [3] *** 2.9 km (7:43 / km) +45m 7:09 / km
spiked:4/7c shoes: Inov 8 mudclaw 300

Contouring exercise with no paths on the map. Very hard to get used to the scale (1:5000) and 2.5m contour interval. Was alright after #2 but still not really in control of the map.

Orienteering (SCOA training ) 17:59 [3] *** 1.8 km (9:59 / km) +25m 9:21 / km
spiked:7/11c shoes: Inov 8 mudclaw 300

Corridor exercise working on fine O, thought I hit 1 fine but it was actually 2 with them being on the same feature in a block of wood wandered about a bit confused but then found 4 and continued. Really good for the rest 7 controls though :)

Orienteering (SCOA training ) 20:00 [3] *** 2.7 km (7:24 / km) +50m 6:47 / km
spiked:8/8c shoes: Inov 8 mudclaw 300

Traffic lights exercise, beforehand we had a heated discussion on what was the correct way to 'traffic light' controls. Some said go amber and red when you go into the control but some said green through the control and red as you exit to plan your route. Honestly wasn't thinking about traffic lights at all and just worked on planning ahead to route choice, trying to minimise climb and run on paths.
12 PM

Orienteering (SCOA training ) 10:00 [3] *** 1.4 km (7:09 / km) +30m 6:27 / km
spiked:8/8c shoes: Inov 8 mudclaw 300

This was an "attack point exercise" which is a course with attack point written at the top, one of my pet hates for training exercise. Just treated it like a normal course and tried to push it which is harder than it sounds on a hilly area with holly bushes galore

Orienteering (SCOA training ) 30:00 [4] *** 2.3 km (13:03 / km) +60m 11:32 / km
spiked:9/10c shoes: Inov 8 mudclaw 300

Trains race to finish, took so long cos I had to wait for the slower ones (cough, cough, Dad, cough) but still good fun. Was flowing through controls really well by the end. Forgot how fun orienteering is when you're in your rhythm spiking every control with ease. Nice training day on Kingswood even if only 3 juniors turned up, but it's the best region so we coped ;)
9 PM

Stretching/rolling 5:00 [0]

Friday Apr 21 #

9 PM

Stretching/rolling 6:00 [0]
rhr:57 slept:9.0

Was going to go for a jog tonight but had a proper bad cold all day so just decided to rest. Probably be good for me so I can get in a solid 2 weeks training before the British

Thursday Apr 20 #

7 AM

rhr:55 slept:10.0

Went to bed last night at 9:00 absolutely exhausted. Rest day needed soon
7 PM

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)


Running (Woking AC) 10:00 [4] 2.6 km (3:51 / km)
ahr:121 max:152

3 minutes fast (1k), 2 minutes jog (300m),
3 minutes fast (980m), 2 minutes jog (300m)
Really enjoyed this track session and despite what I said this morning felt pretty good running and was just about sticking to the 18 minute parkrun guys which is encouraging. Think I'll still have a rest day tomorrow so that I can get in a full week's training next week. Need some hill sessions before my 250m of climb at the British!

Running (Woking AC) 15:00 [3] 1.9 km (7:54 / km)

Do a circuit, run 200m x6
Easy end of athletics training

Running 10:00 [1] 1.2 km (8:20 / km)

Cool down

Wednesday Apr 19 #

7 PM

Orienteering (SN training ) 25:00 [3] ** 4.8 km (5:12 / km)
ahr:153 max:170 spiked:13/14c slept:8.5 shoes: Inov 8 mudclaw 300

Very enjoyable training tonight on an easy area made more challenging coz I couldn't find my compass beforehand. Went out at a comfortable pace and my navigation pretty good, I think I'm getting a but more consistent with my nav and not making as many stupid errors. Running was solid and felt good going through heather which is very energy sapping, felt a bit sick after eating way to much chocolate beforehand. Somehow managed to get a massive hole in my running socks :(

Running 12:00 [4] 2.8 km (4:17 / km) +20m 4:08 / km
ahr:173 max:192 shoes: Inov 8 mudclaw 300

Ran home which was tough on tired legs. Good for my endurance
What even is this heart rate? :/

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