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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Frank Townley

In the 7 days ending Feb 18:

activity # timemileskm+m
  Orienteering6 6:29:10 31.29(12:26) 50.36(7:44) 79387 /98c88%
  Running terrain/trail3 2:41:35 19.68(8:13) 31.67(5:06) 566
  Drills1 1:00:00
  Swimming 1 30:00
  Stretching/rolling1 20:00
  Total8 11:00:45 50.97 82.03 135987 /98c88%
  [1-5]8 9:10:45

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Sunday Feb 18 #

10 AM

Orienteering 20:34 [3] 1.91 km (10:46 / km) +30m 9:59 / km
shoes: Inov8 mudclaw

Broughton burrows
Control pick working on direction out of control and knowing what’s in the circle. Just got annoyed with the map, distance judgement was horrific

Orienteering 33:41 [3] 2.81 km (11:59 / km) +50m 11:00 / km
shoes: Inov8 mudclaw

“Picture” with dad, basically there was 3 kites in the circle so you had to know which one was correct. Bit better on some longer legs but need more foucs in the circle was a bit off on some

Orienteering 38:22 [3] 3.0 km (12:47 / km) +60m 11:38 / km
shoes: Inov8 mudclaw

No north lines or paths or fences on the map so basically compass was useless, will admit that when I first went out was off in completely the wrong direction and couldn’t figure out anything so after 15 minutes of confusion just came back and restarted. Was alright once I got going but highlighted how vital the compass was it was really tricky without

Orienteering 7:34 [3] 0.98 km (7:43 / km) +20m 7:00 / km
shoes: Inov8 mudclaw

Odds and evens relay to finish

Saturday Feb 17 #

11 AM

Orienteering 24:49 [3] *** 2.35 km (10:34 / km) +20m 10:08 / km
spiked:11/11c shoes: Inov8 mudclaw

Attackpoints course being shadowed by Roger, stopping to form a plan every control

Orienteering 19:46 [3] *** 2.83 km (6:59 / km) +20m 6:45 / km
spiked:12/12c shoes: Inov8 mudclaw

Simplification on my own

Trying not to get distracted by Jim outpacing me
1 PM

Orienteering 25:00 [3] **** 2.73 km (9:09 / km) +20m 8:50 / km
shoes: Inov8 mudclaw

Corridor after lunch, really tricky. Happy with the normal corridor no problems then struggled in the inverse corridor

Orienteering 11:29 [3] *** 1.8 km (6:23 / km) +20m 6:03 / km
spiked:11/11c shoes: Inov8 mudclaw

Contour only, actually found this easier than normal map without all the clutter

Orienteering 11:20 [3] *** 1.91 km (5:56 / km) +20m 5:38 / km
spiked:7/7c shoes: Inov8 mudclaw

Star course
Did this as intervals so I went hard to a control then jogged back, reps were 200m max but in sand dunes ups and downs was quite tough.
Nav fine

Orienteering 18:14 [3] *** 2.69 km (6:47 / km) +20m 6:32 / km
spiked:9/11c shoes: Inov8 mudclaw

“Beacons”
Fairly easy course to finish was knackered by this point. Bit off on 4 wasn’t sure when I was coming out of the big depression then wobbly on 11, hasn’t really got an AP
7 PM

Orienteering 32:43 [3] **** 4.23 km (7:44 / km) +50m 7:18 / km
spiked:14/17c shoes: Inov8 mudclaw

45 minute night score, cleared them all in 32 mins
https://www.flickr.com/photos/157149882@N02/385577...
8,12,11,15,16,17,14,13,10,9,7,6,4,3,5,2,1
Was pretty much as good technically as I’ve ever been, lost 30s on 10 because Mark stuck it in the wrong depression, 4 I got to my AP then lost focus and overshot, relocated alright but another 30s gone, 5 just went into the wrong depression but realised very quickly. 2 I saw the very obvious route on the path but thought fuck it it’s training so went straight and nailed it. Bring on BNC

Friday Feb 16 #

Note
(rest day)

Feeling fine after yesterday but playing it safe before a training weekend in sand dunes of south Wales, should be good

Have just completely chilled out in half term, well deserved after a 6 week block of xc every weekend, have just had zero structure to training at all, running when I want, sleeping when I want, eating what I want but will need to get back on it from next week with O season seeming scarily close

Thursday Feb 15 #

3 PM

Running terrain/trail 2:01:43 [3] 24.93 km (4:53 / km) +528m 4:25 / km
shoes: Inov8 mudclaw

Walking with the family at box hill then decided I’d run home, pretty much just did a stretch of the north downs way, up then down box hill, denbies, ranmore, sheepleas/netley heath, newlands corner, St Martha’s hill, over chantries just as it was getting dark then into Guildford station to get a train back home. Quality long run was feeling good

Wednesday Feb 14 #

11 AM

Running terrain/trail 6:36 [1] 1.29 km (5:07 / km) +17m 4:48 / km
shoes: Inov8 mudclaw

WU in the terrain

Orienteering 1:19:52 [4] *** 13.43 km (5:57 / km) +297m 5:21 / km
spiked:23/29c shoes: Inov8 mudclaw

Long valley south - brown 10.8k, 300m
What better way to spend valentines day than going to the army event and running a course way too long for me :)
Clean for the first half with only very minor hesitations on 3, 4 and 6 losing total maybe 25s so very happy with up to 14, then at 14 in the more technical bit some mistakes were starting to creep in, I was getting tired and not making clear plans, 14 was 15s circle, 15 10s hesitation, 16 20s circle then 17 drifted off the path I should’ve been on with no real plan for the control and stood around for about 20s relocating, probably a 1:30 error. At this point I was kicking myself and got the nav together a bit for the next few controls, 18 was safe but clean, 19 maybe 5s hesitating, 20 and 21 both fine. Round the path on 22 and fine into the control, 23 was slow over the heather starting to get really tired but hit the control alright. 24 compass was off in hitting the obvious RC on the path so had to slog through the heather longer than I needed to then the thickets were mapped really badly so spent a minute dithering and wandering about trying to find the control. 25 was awful, has no plan whatsoever and ended up on the wrong path and wandered about confused for a bit before relocating back to the path I reckon a good 4 minutes from absolutely no focus and discipline. Still hadn’t got myself together at 26 and ended up at the wrong hill relocated eventually but 2:30 gone urgh. 27-29 were easy no errors to the end.

To be honest this was too long for me, my brain shut down after about 45 mins which I need to learn to control when doing longer courses, added up probably 11 minutes errors which is just too much but 25 mins in I was perfect. Winning time when I left was 73 but I reckon 68 was do able

Map with a poorly drawn route: https://www.flickr.com/photos/157149882@N02/384948...
Results: http://www.baoc.info/sites/default/files/2018/02/1...

Tuesday Feb 13 #

4 PM

Orienteering 1:05:46 [3] 9.69 km (6:47 / km) +166m 6:15 / km
shoes: Inov8 mudclaw

Fam swimming in a massive pool next to star posts in the evening so went round the brill area for an hour beforehand, was on my dad’s short brown course from a few weeks ago cut short due to lack of time. Spent a lot of it getting annoyed at a dodgy map which was quality fun

Monday Feb 12 #

10 AM

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]

Swimming 30:00 [0]

Aquajogging - much much harder than I thought it would be

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

WU with strides

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

Lacklustre WD

Drills 40:00 [0]

More drills and strides

Running terrain/trail 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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