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Training Log: Frank Townley

In the last 7 days:

activity # timemileskm+m
  Running3 2:03:33 15.01(8:14) 24.15(5:07) 50
  Cycling 1 20:00
  Total3 2:23:33 15.01 24.15 50
«
0:54
0:00
TuWeThFrSaSuMo

Saturday Jul 22 #

Note
(rest day)

Lagganlia bound

Lots of people taking photos of the train seems pretty cool to me

Friday Jul 21 #

Note
(rest day)

Thursday Jul 20 #

7 PM

Running 11:00 [1] 1.5 km (7:20 / km)

WU - had the laziest day possible basically watching the tour de france and trying to pack for lagganlia on Saturday

Running 10:00 [3] 1.25 km (8:00 / km)

Circuits going back and forth across a field, really starting to hate circuits not sure why

Running 18:51 [4] 3.6 km (5:14 / km)
ahr:137 max:170

3 mins 5ks pace, 2 mins 1500 pace, 1 min 400my pace X2
On the first set I (along with several others) thought there was recoveries between the 3, 2 and 1 so I was being shouted at to speed up when I thought I had a rest. Nailed the second set though

Running 6:00 [1] 1.0 km (6:00 / km)

WD

Wednesday Jul 19 #

6 PM

Running tempo 43:12 [4] 10.0 km (4:19 / km) +50m 4:13 / km
ahr:185 max:205 shoes: Nike zoom pegasus 33

Went out steady intending on an easy run but was getting some good pace and felt strong running so went for a 10k time. Decent considering it was partly trail and with a few hills so reckon if I did a 10k road race could get 41
Garmin says I was red zoning it wasn't that tired but still breathing hard

Tuesday Jul 18 #

7 PM

Cycling 10:00 [1]

Nearly rammed into a car when it suddenly stopped. Also managed to fall off my bike in the process not injured though which is fun

Running 6:00 [1] 1.0 km (6:00 / km)

WU

Running 27:30 [4] 4.2 km (6:33 / km)
ahr:122 max:159

3 x 3 x 400m (1 min and 3 min every 3)
Was meant to be getting 3k pace (1:20) but was hitting well under that all sesh. I don't think it was long enough as I felt fine by the end and had a sprint on the last one to the disapproval of the athletics coaches but I what I want.
Times: 1:14, 1:17, 1:16 bit quick one the first felt like I was cruising
1:16, 1:17, 1:17 steady
1:16, 1:16, 1:09 pushed as hard as possible on the last one
Good days work felt so good running

Running 1:00 [1] 1.6 km (37 / km)

WD vv windy all day was annoying

Cycling 10:00 [1]

Back home crawling as usual

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