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Training Log Archive: Frank Townley

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running trail/terrain5 2:21:31 18.49(7:39) 29.75(4:45) 191
  Stretching/rolling7 1:06:00
  S & C/ drills3 56:08 0.8 1.28
  Cross training3 52:00
  Orienteering1 49:44 4.96(10:01) 7.99(6:13) 91
  Running track/road2 47:39 6.06(7:52) 9.75(4:53)
  Total12 6:53:02 30.3 48.77 282
  [1-5]7 5:47:02
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Feb 4 #

Note
slept:8.0

10 AM

Running trail/terrain 6:52 [1] 1.03 km (6:40 / km) +6m 6:29 / km
shoes: O shoes

WU in some very grim terrain

Orienteering 49:44 [4] *** 7.99 km (6:13 / km) +91m 5:53 / km
ahr:12 max:17 shoes: O shoes

Ngoc triple gloucestershire weekend classic race
Blue 6.5k 3rd

Not happy with this, some very good sections of nav but a lot of it was just not getting simple things right, was capped off by Olly catching me for 6 minutes halfway through which actually helped me focus a lot but still 6 minutes is too much to lose. Much work to be done

Results: http://www.ngocweb.com/results/results_18/TG3split...
Route: http://www.ngoc.routegadget.co.uk/rg2/#109&cou...

Note

Neglected to do a WD but my calf was really really hurting
10 PM

Stretching/rolling 5:00 [0]

Tired

Saturday Feb 3 #

Note
slept:8.0

1 PM

Running trail/terrain 6:36 [1] 1.27 km (5:12 / km) +4m 5:07 / km
shoes: Nike zoom pegasus 33

WU in the official warm up before an xc race shoes
No time for drills :/

Running trail/terrain 20:10 [5] 5.68 km (3:33 / km) +30m 3:28 / km
shoes: Adidas XCS spikes

SE intercounties 27th
Finally got my racing legs back wooo. Super fast start and just sat off was pretty far back in the first lap of three and gradually worked my way up the field before getting outsprinted by about 5 runners in the seemingly endless run to the finish I was dying lol. Mostly happy because watch says I got 17:44 for 5k which is pretty pleasing in heavy mud (went for 12mm) and some small hills so makes me hopeful for sub 17 in a road race I’ve got in a month. Happy that taking down the miles has worked and I’m feeling good again

Running trail/terrain 8:14 [1] 1.36 km (6:03 / km) +5m 5:57 / km
shoes: Nike zoom pegasus 33

WD - right calf was feeling super tight which I’m putting down to the lack of drills
10 PM

Stretching/rolling 8:00 [0]

Very tight especially left calf

Friday Feb 2 #

Note
slept:8.0

7 PM

Cross training 5:00 [1]

Down to somewhere that hopefully my bike won’t get vandalised

Running trail/terrain 33:26 [2] 7.14 km (4:41 / km) +83m 4:26 / km
shoes: O shoes

Nice and easy before my first appearance in a surrey xc vest tomorrow, miles set to be pretty low this week but was feeling a lot better today which is encouraging

Cross training 5:00 [1]

Back home
Pacing past a deliveroo
10 PM

Stretching/rolling 10:00 [0]

Tight

Thursday Feb 1 #

Note
slept:8.2

7 PM

Cross training 11:00 [1]

Down to the common

Running trail/terrain 53:18 [2] 11.0 km (4:51 / km) +63m 4:43 / km
shoes: O shoes

Chilling on the common, feeling better but still not great

Cross training 11:00 [1]

Home
10 PM

Stretching/rolling 8:00 [0]

Tired

Wednesday Jan 31 #

Note
slept:8.4

9 PM

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

Full rest day will see how I feel tomorrow but probably no session just easy running

Tuesday Jan 30 #

Note
slept:8.8

6 PM

Cross training 10:00 [1]

Finally got my bike back

Running trail/terrain 7:08 [1] 1.27 km (5:37 / km)
shoes: Adidas energy boost

WU

S & C/ drills 16:08 [1] 1.28 km (12:36 / km)
shoes: Adidas energy boost

Drills and an 800m caterpillar

Running track/road 8:39 [4] 1.82 km (4:45 / km)
shoes: Adidas energy boost

4 x 400m in paarlauf fashion
Beforehand was thinking around 1:08 would be decent times, ended up averaging 1:14 which is pretty disheartening not gonna lie. Lungs feeling not at all strained but legs feeling awful.

Running track/road 8:50 [4] 1.8 km (4:54 / km)
shoes: Adidas energy boost

Same again but had a 10 minute break in between

Running trail/terrain 5:47 [1] 1.0 km (5:47 / km)
shoes: Adidas energy boost

WD on stiff legs
Not really that motivated to run right now, just seems to be race after race and my legs have felt bad for a week now. Would really like to just reset have some time off but with still 2 more races that time will have to wait

Cross training 10:00 [1]

Home
9 PM

S & C/ drills 10:00 [1]

Stretching/rolling 13:00 [0]

Experimenting

Monday Jan 29 #

Note
slept:8.6

2 PM

Running track/road 30:10 [2] 6.13 km (4:55 / km)
shoes: Adidas energy boost

Easy treadmill in PE
Feeling tired

S & C/ drills 30:00 [1]

Various in PE

Stretching/rolling 12:00 [0]

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