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Training Log Archive: Frank Townley

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running terrain/trail6 3:53:27 30.25(7:43) 48.68(4:48) 426
  Running track/road2 1:36:15 12.37(7:47) 19.91(4:50) 61
  Stretching/rolling7 1:10:00
  Orienteering1 56:46 7.68(7:23) 12.36(4:36) 12715 /16c93%
  Running trail and road1 36:40 4.51(8:08) 7.26(5:03) 36
  S & C2 18:00
  Drills2 17:00 0.62(27:22) 1.0(17:00)
  Total14 8:48:08 55.43 89.21 65015 /16c93%
  [1-5]9 7:38:08
averages - sleep:8.1

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Sunday Jan 21 #

Event: OK Nuts 2017
 

Note
slept:9.0

10 AM

Running terrain/trail 9:29 [1] 2.15 km (4:25 / km) +9m 4:19 / km
shoes: O shoes

WU on a little bit of richmond park where I wouldn’t get DQed for being on the area
Nearly missed the mass start got there with 1 minute to spare

Orienteering 56:46 [4] * 12.36 km (4:36 / km) +127m 4:22 / km
spiked:15/16c shoes: O shoes

OK nuts trophy very nearly an armful 10.6k - 1st
Wanted to run the half (16k) but there was a road crossing and dad didn’t want to risk it so the short it was. All of it was super easy O and unbelievably runnable but the legs felt ruined from the start. Never got any decent pace going and felt like I was starting to cramp up on my last loop. Format of the course was 3 loops with a changover section by the finish so everyone went off on separate ways with no real way of telling who was winning until the end. Think I came back on the first lap 2nd 10s behind then by the end of the second lap where I had the shortest gaffle apparently I had a 5 minute lead but then properly messed up in the last loop with the longest loop to only just take the win over Tom Howell for 10s. Lost about 2 mins with my brain turning to mush and my legs starting to cramp up on an easy control. Been a big week with too much intensity so taking it right down next week probably
Oh yeah and it was pissing it down all day not fun
http://slow.org.uk/wordpress/wp-content/uploads/ra...
http://www.slow.routegadget.co.uk/rg2/#178&cou...

Running terrain/trail 10:01 [1] 1.91 km (5:15 / km) +15m 5:03 / km

WD pretty frozen and drenched by this point

Stretching/rolling 10:00 [0]

Saturday Jan 20 #

Note
slept:8.0

12 PM

Running terrain/trail 11:41 [1] 2.18 km (5:22 / km) +37m 4:56 / km
shoes: Adidas XCS spikes

WU on a big lap of the course
Pacing past the back end of the U13 girls race

Drills 5:00 [1] 0.5 km (10:00 / km)
shoes: Adidas XCS spikes

Drills + strides

Running terrain/trail 20:05 [5] 5.33 km (3:46 / km) +95m 3:28 / km
shoes: Adidas XCS spikes

Surrey schools XC champs year 10/11, 16th

Knew beforehand that English schools qualification (top 8) was not really doable so the goal was a top 20 for inter counties selection. Got a bad start was quite far back and was working hard up the first hill on the small lap to get up some places. Could immediately feel the legs were feeling tired and heavy so wasn’t looking forward to the remaining 5k made it to around 25th and the next lap (out of 3) was spent working up some places and had my sights on my teammate Angus that I usually just beat in XCs and got to him by the end of the 2nd lap in around 15th place. The last lap was hurting bad and was desperately looking behind me to see if I was gonna be caught. Only got by one. But this race hurt. Badly. Thing it may be due to the really heavy mud that took down times but mostly from a heavy week probably not the best idea. Ah well I got the aim of top 20 and inter counties so off to that which will further my xc season even more than it already is

Running terrain/trail 6:02 [1] 1.09 km (5:32 / km) +19m 5:05 / km
shoes: Nike zoom pegasus 33

Halfway through my bag of sweets and realised I forgot a WD so slipped around the field in my flats
10 PM

Stretching/rolling 10:00 [0]

Friday Jan 19 #

Note
slept:8.0

Still feeling shattered after 8 hours
7 PM

Running track/road 26:37 [2] 5.54 km (4:48 / km) +42m 4:38 / km
shoes: Nike zoom pegasus 33

Very easy jog before xc tomorrow and was feeling so good barely breathing for most of it. Was undecided whether to run on roads or go down to the usual trail. Had decided trails then forgot my headtorch out of the door so roads it was. Normally dislike road running for boredom but it was quite funny seeing someone go the wrong way down a one way street and then get shouted at by the whole road
10 PM

Stretching/rolling 10:00 [0]

Pretty excited for surrey schools tomorrow against the top years for first time in a while

Thursday Jan 18 #

Note
slept:7.8

Not enough
6 PM

Running trail and road 17:14 [1] 3.33 km (5:11 / km) +9m 5:06 / km
shoes: O shoes

WU from home down to the common. 1.8k road then onto trails

Running terrain/trail 32:30 [4] 6.41 km (5:04 / km) +43m 4:54 / km
shoes: O shoes

5 x 5 mins (90s)
Bit of a rubbish session really, I find it tough doing ints in an undulating muddy field by myself. Trying to push myself but legs feeling yesterday a bit. Alright session easy tomorrow before Surrey schools xc on Sunday

Running trail and road 19:26 [1] 3.93 km (4:57 / km) +27m 4:47 / km
shoes: O shoes

Back home
10 PM

Stretching/rolling 10:00 [0]

Nearly forgot to do this

Wednesday Jan 17 #

Note
slept:8.5

4 PM

Running terrain/trail 1:16:51 [3] 17.39 km (4:25 / km) +125m 4:16 / km
shoes: O shoes

Birthday steady longer run. Set out pretty quick but 4:20s was feeling chill until around 8k when I hit the headwind and a few small hills so dropped the pace a bit. Happy with some purpose on these Wednesday runs they usually just end up being ploddy
First and last k having to be on the roads as no bike still. Legs feeling alright but getting tired at around 50 mins bit of a slog to the end lungs feeling great though
9 PM

S & C 9:00 [1]

10 PM

Stretching/rolling 10:00 [0]

Tuesday Jan 16 #

Note
slept:7.7

6 PM

Running track/road 15:57 [1] 3.22 km (4:57 / km)
shoes: Adidas energy boost

No bike so running down to track

Running terrain/trail 7:32 [1] 1.34 km (5:37 / km)
shoes: Adidas energy boost

WU #2 with the group

Drills 12:00 [1] 0.5 km (24:00 / km)
shoes: Adidas energy boost

Various

Running track/road 34:50 [4] 7.95 km (4:23 / km)
shoes: Adidas energy boost

Woking AC fartlek
3 x (30s hard, 90s off, 30s hard, 75s off, 30s hard, 60s off, 30s hard, 45s off, 30s hard, 30s off, 30s hard, 15s off, 30s hard) 3 mins between sets
Tough session this, was really trying to work hard on the fast and keep it chill on the recoveries, after 2 sets was feeling weak and tired so changed the plan from 4 sets to just 3 which the coaches agreed with. Was working hard happy with this

Running terrain/trail 5:40 [1] 0.68 km (8:20 / km)
shoes: Adidas energy boost

Crawling WD #1 chatting with people

Running track/road 18:51 [1] 3.2 km (5:53 / km) +19m 5:43 / km
shoes: Adidas energy boost

WD #2 with dad back home
Legs not enjoying the heavy road day which will probably turn into a heavy road week
9 PM

Stretching/rolling 10:00 [0]

Legs feeling stiff after road earlier, particularly hips

Monday Jan 15 #

Note
slept:8.0

6 PM

Running terrain/trail 53:36 [2] 10.2 km (5:15 / km) +83m 5:03 / km
shoes: Nike zoom pegasus 33

Bike getting fixed at halfords until so weekend so ran from home. Made the big mistake of wearing my old flats in a lot of mud so was slipping all over the place only fell over twice. About 5 mins in was having some bad stomach issues, don’t know why as I left 2:30 after eating and went to the toilet beforehand all fine. Took 5 mins after to get going but carried on alright then towards the end had to stop and walk 500m in pain. Interesting run but legs felt good going easy
10 PM

S & C 9:00 [1]

Knee hurting on squats

Stretching/rolling 10:00 [0]

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