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Training Log Archive: Frank Townley

In the 1 days ending Feb 10:

activity # timemileskm+m
  Running trail/terrain1 31:10 4.3(7:15) 6.92(4:30) 94
  Stretching/rolling1 12:00
  S & C/ drills1 10:00 0.39(25:57) 0.62(16:08)
  Total2 53:10 4.69 7.54 94
  [1-5]1 41:10

» now

Saturday Feb 10 #

2 PM

Running trail/terrain 7:22 [1] 1.41 km (5:13 / km) +14m 4:59 / km
shoes: Nike zoom pegasus 33

Pretty grim WU in the wind, rain and mud

S & C/ drills 10:00 [1] 0.62 km (16:08 / km)
shoes: Adidas XCS spikes

Running trail/terrain 15:29 [5] 4.11 km (3:46 / km) +66m 3:29 / km
shoes: Adidas XCS spikes

Surrey league xc - 6th
Felt good in the WU and drills but knew it was going to be a brutal course with so much mud and a few technical sections which I think suits me better than a lot of the other runners. Didn’t get the best start, worked my way up to the front pack and tried to hang on but couldn’t quite hold on the the first 6 or so up the first hill and settled into the second pack of about 5 trying to push the pace on. Was just holding my place through 1.5k to about 3k fairly uneventfully was feeling tired at this point but what I was losing to some quicker lads, I was gaining on the slightly more technical sections of more mud, small hills etc. Through about 3k in there was a really technical section, tons of mud and constant ups/downs and this was where I gained so much ground on people I was struggling to stick with on the flat section, was only about 600m of this section but I went from 10th to 6th with a 15m gap to try and hold on the 1k downhill to the finish, just managed to make and was buzzing at the finish to beat some people that usually beat me.

Last xc of the season this and has been pretty good with this one probably being the best of the lot in a strong field. Actually ended up 3rd in the surrey xc league individual which I’m so happy at. Bring on track :))

Running trail/terrain 8:19 [1] 1.4 km (5:56 / km) +14m 5:39 / km
shoes: Adidas XCS spikes

WD on some destroyed legs
10 PM

Stretching/rolling 12:00 [0]

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