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Training Log: Frank Townley

In the last 7 days:

activity # timemileskm+m
  Running trail/terrain4 1:18:41 9.55(8:14) 15.37(5:07) 42
  Cross training3 50:00
  Stretching/rolling3 44:00
  S & C/ drills2 40:00 1.86(21:27) 3.0(13:20)
  Running track/road2 25:07 3.55(7:05) 5.71(4:24)
  Total7 3:57:48 14.96 24.08 42
  [1-5]4 3:13:48
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TuWeThFrSaSuMo

Monday Jun 25 #

Note
(rest day)

Have had a slight cold all weekend, feeling alright when running but woke up this morning with a really sore throat and have been sniffing constantly all day so having a day off. Exams Monday-Thursday anyway so can focus on that this week, especially as there’s no races at the weekend

Sunday Jun 24 #

11 AM

Cross training 5:00 [1]

Cycle

Running trail/terrain 30:12 [2] 6.1 km (4:57 / km) +31m 4:50 / km
shoes: Inov8 mudclaw

Recovery 30 - feeling v tired not helped by the heat

Cross training 5:00 [1]

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Saturday Jun 23 #

2 PM

Running trail/terrain 11:46 [1] 2.15 km (5:28 / km) +4m 5:25 / km
shoes: Nike flats

WU

S & C/ drills 30:00 [1] 2.0 km (15:00 / km)
shoes: Saucony endorphin spikes

Drills

Running track/road race 4:29 [5] 1.5 km (2:59 / km)
shoes: Saucony endorphin spikes

SAL 1500

Race was meant to be at 3:20 so I had done my drills and strides by 3:15 ended up starting at 3:45 which meant I was getting pretty nervous and just wanted to start. When the start did go off I was way too excited, took the lead of the race and went through a first lap of 65s when I was meant to be doing 70-71s. Fack. Not much I could do at this point and just slowly faded from here. Two behind me took off at 600 to go and ended up about 10s behind them by the finish

No official result yet but got 4:28.5 on the watch so the aim of a 4:30 beforehand was achieved but just more evidence that if I get my tactics right and it’s a good field then I could run very very quick this season, basically I need to go to Watford but frustratingly have exams this week so can’t go on Wednesday then the next one is in bof camp. Running out of races


Edit: 4:28.95. Still not at the level I’d like to be at this season, aim is 4:20

Running trail/terrain 9:43 [1] 1.61 km (6:02 / km) +7m 5:54 / km
shoes: Nike flats

WD
9 PM

Stretching/rolling 16:00 [0]

Friday Jun 22 #

Note
(rest day)

Plans of running scuppered by family. Annoying but will probably leave me rested for race tomorrow

Thursday Jun 21 #

6 PM

Cross training 10:00 [1]

To track

Running trail/terrain 5:22 [1] 0.94 km (5:43 / km)
shoes: Adidas energy boost

Running trail/terrain 6:00 [3] 1.72 km (3:29 / km)
shoes: Adidas energy boost

Running trail/terrain 7:30 [1] 1.5 km (5:00 / km)
shoes: Adidas energy boost

Cross training 10:00 [1]

Home
9 PM

Stretching/rolling 14:00 [0]

Wednesday Jun 20 #

Stretching/rolling 14:00 [0]
(rest day)

Nearly 3 weeks since the last rest day and I’m realising that I need to listen to my body and take some rest. May as well call it an easy week before 1500 race on Saturday

Tuesday Jun 19 #

6 PM

Cross training 10:00 [1]

Cycle

Running trail/terrain 5:14 [1] 0.91 km (5:45 / km)
shoes: Adidas energy boost

WU

S & C/ drills 10:00 [1] 1.0 km (10:00 / km)
shoes: Adidas energy boost

Drills

Running track/road 20:38 [4] 4.21 km (4:54 / km)
shoes: Adidas energy boost

2 x 5 x 300m

Everything feeling tired but got the session done at 1500m race pace. Last few were a struggle

Running trail/terrain 2:54 [1] 0.44 km (6:35 / km)
shoes: Adidas energy boost

Stitch cut the WD short

Cross training 10:00 [1]

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