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Attackpoint - performance and training tools for orienteering athletes

Training Log: Frank Townley

In the last 7 days:

activity # timemileskm+m
  Orienteering3 2:12:21 13.3(9:57) 21.4(6:11) 36052 /59c88%
  Cycling3 2:00:00
  Running3 1:50:32 9.13(12:06) 14.7(7:31)
  Stretching/rolling6 1:00:00
  Total13 7:02:53 22.43 36.1 36052 /59c88%
  [1-5]7 6:02:53
averages - sleep:9.1
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SuMoTuWeThFrSa

Friday Mar 24 #

7 PM

Running warm up/down 10:00 [1] 1.3 km (7:42 / km)
shoes: Nike zoom pegasus 33

Warm up

Running intervals 25:30 [4] 5.0 km (5:06 / km)
ahr:162 max:182 shoes: Nike zoom pegasus 33

Did 5 x 1k (90s) as I didn't run yesterday and still wanted to get in some training before my 1500m race tomorrow. Didn't feel too comfortable doing them but just happy I got it done tbh
3:55, 3:47, 3:45, 3:48, 3:45

Running warm up/down 7:02 [1] 1.0 km (7:02 / km)
shoes: Nike zoom pegasus 33

Cool down
9 PM

Stretching/rolling 10:00 [0]

Heel was kinda hurting to walk on in bare feet tonight after not hurting in a long time, sure it's nothing tho

Thursday Mar 23 #

9 PM

Stretching/rolling 10:00 [0]
slept:10.0 (rest day)

Couldn't go to athletics and was planning to do some intervals but my legs felt dead and was really tired so just decided to rest and then go for an easier run tomorrow before my 1500m track race on Saturday

Wednesday Mar 22 #

12 PM

Cycling warm up/down 1:00:00 [2]

10k there because I got lost and it was really hilly
1 PM

Orienteering race (BAOC blue 2nd) 46:16 [4] **** 8.4 km (5:30 / km) +80m 5:15 / km
ahr:180 max:199 spiked:16/19c

Had a day off school and took the long trip to the army event on Frith hill, train and then bike, felt so quick and strong running and my navigation easy and comfortable on a pretty tough area. Lost time on 2 controls at the end which was a bit annoying. Need to try and pick easier routes at the end as I've said before. Frustrated to lose by 3 seconds and I still haven't won a blue
6) 20s decided I was going to contour round and then went up to the path, bit uncertain in the circle
14) 3 mins didn't know which path I was on and decided on a direction which made me drift away from the control. Wasn't sure where I was and then took time to relocate.
Finish) 2 mins sprinted off without looking at my map and was too far down the hill so I couldn't see the finish. Had to go through a load of brambles before finishing. Disaster
2 PM

Cycling warm up/down 30:00 [2]

7.6k cycle back but I knew the route this time and it was downhill
8 PM

Stretching/rolling 10:00 [0]
slept:9.0

Tuesday Mar 21 #

7 PM

Running warm up/down (Woking AC) 16:00 [1] 1.6 km (10:00 / km)

Running intervals (Woking AC) 26:00 [4] 2.7 km (9:38 / km)

Did 3 sets of 3 x 300m with a 100 walk rest with 4 minute breaks between the sets and times were pretty good and if I can even get close to stringing them together for a 1500 then I'll be on course for a PB and sub 5, really tough session and good for middle distance orienteering. O race tomorrow
54.3, 55.7, 55.4
54.6, 55.1, 54.7
53.8, 53.7, 52.6

Running warm up/down (Woking AC) 10:00 [1] 1.1 km (9:05 / km)

9 PM

Stretching/rolling 10:00 [0]
slept:8.8

Monday Mar 20 #

6 PM

Cycling 15:00 [2]

3.5k cycle there. Weird cycling in O shoes

Running warm up/down 8:00 [1] 1.0 km (8:00 / km)

Orienteering 28:05 [3] ** 5.1 km (5:30 / km)
ahr:147 max:170 spiked:15/15c

Went for an easy orienteering run today as recovery from the weekend. Legs felt fresh and my orienteering pretty good on a very easy area, bit harder without kites

Running warm up/down 8:00 [1] 1.0 km (8:00 / km)

Cycling 15:00 [2]

3.5k cycle back
9 PM

Stretching/rolling 10:00 [0]

Sunday Mar 19 #

10 AM

Orienteering race (SAX blue 3rd) 58:00 [4] *** 7.9 km (7:21 / km) +280m 6:14 / km
ahr:158 max:199 spiked:21/25c

Ran the blue today and felt pretty tired but still went for it. My navigation was mostly solid apart from an awful mistake at the end where I don't even know what I did. Need to fully concentrate towards the end when I'm tired and not so focused, try to pick easier attack points and routes. Good race nonetheless but sooo hilly
4) 10s, too far up the re-entrant and had to go back up
11) 50s, too low and guessed on left or right. I got it wrong
15) 1 minute, wasn't paying attention to my compass down a hill and drifted the wrong way also had to tie my shoelaces
25) 4 minutes, tried to go straight and then ran through a load of green unnecessary, ignored the thicket I should have hit close to the control
Lost by 3 mins
Had 27 controls but 2 were timed out so I actually did 55 minutes with 3 min road crossings
9 PM

Stretching/rolling 10:00 [0]
slept:8.5

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