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Training Log Archive: Frank Townley

In the 1 days ending Feb 12:

activity # timemileskm+m
  S & C/ drills1 1:00:00
  Running trail/terrain1 33:16 3.39(9:49) 5.45(6:06) 21
  Cross training1 30:00
  Stretching/rolling1 20:00
  Total1 2:23:16 3.39 5.45 21
  [1-5]1 33:16

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Mo

Monday Feb 12 #

10 AM

S & C/ drills 20:00 [0]

Basically today was “surrey elite training day” for cross country which was pretty much just a lot of drills, stretching and a bit of intense running as well as some majorly useful talks that will greatly impact my life

Stretching/rolling 20:00 [0]

Cross training 30:00 [0]

Aquajogging - much much harder than I thought it would be

Running trail/terrain 4:46 [1] 1.05 km (4:32 / km) +5m 4:26 / km
shoes: Nike zoom pegasus 33

WU with strides

Running trail/terrain 23:00 [4] 3.5 km (6:34 / km) +14m 6:27 / km
shoes: Nike zoom pegasus 33

Pyramid session round a sloped field
1 x 2 mins
2 x 90s
3 x 60s
4 x 30s
All with another group doing their same reps as timed recovery for ours, legs felt tired and never at all got moving

Running trail/terrain 2:10 [1] 0.36 km (6:01 / km)
shoes: Nike zoom pegasus 33

Lacklustre WD

S & C/ drills 40:00 [0]

More drills and strides

Running trail/terrain 3:20 [1] 0.54 km (6:10 / km) +2m 6:04 / km
shoes: Nike zoom pegasus 33

WD - legs shattered

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