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Training Log Archive: Frank Townley

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running terrain/trail5 2:50:35 22.13(7:43) 35.61(4:47) 374
  Stretching/rolling7 1:20:00
  S & C4 59:00
  Orienteering1 55:40 5.74(9:42) 9.23(6:02) 20911 /19c57%
  Running track/road1 54:03 6.31(8:34) 10.16(5:19) 19
  Running treadmill1 30:01 3.88(7:44) 6.24(4:49)
  Cycling 2 30:00
  Drills2 20:00 0.68(29:32) 1.09(18:21)
  Total16 8:19:19 38.73 62.33 60211 /19c57%
  [1-5]9 6:59:19
averages - sleep:8.3

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Sunday Feb 11 #

11 AM

Running terrain/trail 9:21 [1] 2.01 km (4:39 / km) +35m 4:17 / km
shoes: O shoes

WU from the car to the toilet then to the clothing dump then back to the car when I realised I only had a tshirt under my hoodie so had to get a O top then to the start

Orienteering 55:40 [4] *** 9.23 km (6:02 / km) +209m 5:25 / km
spiked:11/19c shoes: O shoes

South Ashdown level B - short brown 2nd
First 6 controls were fairly technical in a narrow section of intricate contours which was packed with controls so pretty hard needed to stay in contact, came out of 6 unscathed with only a 10s hesitation on 5 so really happy with that, pretty much perfect. Then came out onto the open heather and I was sloppy and lazy in the much easier section, got lucky seeing 7, 15s miss on 8, 2 mins gone on 9 for a poor bearing, 30s circle on 12. 13 was absolutely grim, did a bit of swimming in the marsh that was how bad it was. Long leg 15 was okay, think I had a good route but then no clear AP and faffed about near the control for maybe I think a minute, 16 just lazy didn’t take a bearing so 45s miss. 18 no bearing 30s miss. Basically I just need to focus for the whole race and not just the first bit, this seems to be a theme in my races, last week I got lazy towards the end, 2 weeks ago I had a lazy section then pulled myself together. Need to learn to focus
http://obasen.orientering.se/winsplits/online/en/d...
Map: https://www.flickr.com/photos/157149882@N02/395010...
RG: http://www.mvoc.routegadget.co.uk/rg2/#59&cour...

Running terrain/trail 5:17 [1] 1.09 km (4:51 / km) +15m 4:32 / km
shoes: O shoes

WD
10 PM

Stretching/rolling 10:00 [0]

Knackered

Saturday Feb 10 #

2 PM

Running terrain/trail 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

Drills 10:00 [1] 0.62 km (16:08 / km)
shoes: Adidas XCS spikes

Running terrain/trail 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 terrain/trail 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]

Friday Feb 9 #

Note
slept:8.3

7 PM

Cycling 5:00 [1]

Down to the golf course

Running terrain/trail 30:26 [2] 6.84 km (4:27 / km) +73m 4:13 / km
shoes: O shoes

Easy before last xc of the season tomorrow, feeling so so good tonight was just striding along feeling comfortable and easy. Rest day yesterday worked a treat looking forward to tomorrow

Cycling 5:00 [1]

Home
10 PM

Stretching/rolling 10:00 [0]

Thursday Feb 8 #

Note
slept:8.25 (rest day)

Parents evening went on forever and I don’t have the willpower to drag myself out of the door so rest day it is. Had one planned tomorrow anyway so just a case of swapping the two days
9 PM

S & C 10:00 [1]

Finding this harder than last night which is confusing
10 PM

Stretching/rolling 12:00 [0]

Wednesday Feb 7 #

Note
slept:8.6

3 PM

Cycling 10:00 [1]

Down to the common
Forgot a lock so had a bit of fun camouflaging the bike into a bush

Running terrain/trail 1:16:36 [3] 16.11 km (4:45 / km) +157m 4:32 / km
shoes: O shoes

Wednesday steady longer run. Feeling good cruising along for most of it. Had a few bits of terrain which dragged down the pace quite a bit, was maintaining 4:30s on paths. Good route and a lovely run

Cycling 10:00 [1]

Back home hands starting to get really cold by now
9 PM

S & C 10:00 [1]

10 PM

Stretching/rolling 12:00 [0]

Tuesday Feb 6 #

Note
slept:8.2

6 PM

Running track/road 14:52 [1] 3.23 km (4:36 / km)
shoes: Adidas energy boost

WU down to track

Running terrain/trail 7:53 [1] 1.31 km (6:01 / km)
shoes: Adidas energy boost

Second WU with the group

Drills 10:00 [1] 0.47 km (21:17 / km)
shoes: Adidas energy boost

Running track/road 2:57 [5] 1.0 km (2:57 / km)
shoes: Adidas energy boost

1k TT on the track
Not particularly happy with this, was treated as a race format with the group and I took it out way too quick at the start think it was because I panicked as my watch wasn’t ready to go so spent the first 4 seconds having to fiddle with it and then surged unnecessarily. First lap 67, second lap 75 and a 33 to finish. Got binned by two others with 100 to go not pleased

Running track/road 19:55 [4] 2.65 km (7:31 / km)
shoes: Adidas energy boost

400, 200 walk, 400 2 minutes rest x3
Felt dizzy and weak doing this, maybe just the cold. Legs feeling really good but the lungs limiting me a bit today

Running terrain/trail 9:52 [1] 1.33 km (7:25 / km)
shoes: Adidas energy boost

Crawling a WD with the group

Running track/road 16:19 [3] 3.28 km (4:58 / km) +19m 4:50 / km
shoes: Adidas energy boost

Back home, 2 minutes in needed the toilet pretty badly so had to go in the asda
9 PM

S & C 9:00 [1]

10 PM

Stretching/rolling 12:00 [0]

Left this pretty late lost track of time

Monday Feb 5 #

Note
slept:8.1

2 PM

Running treadmill (PE) 30:01 [2] 6.24 km (4:49 / km)
shoes: Adidas energy boost

Easy recovery treadmill

S & C 30:00 [1]

Gym in PE
10 PM

Stretching/rolling 12:00 [0]

Properly did it rather than last few days

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