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Training Log Archive: FrankTownley

In the 7 days ending Jul 16, 2018:

activity # timemileskm+mload
  Running trail/terrain3 48:29 5.62(8:37) 9.05(5:21) 4171.1
  Running track/road4 44:20 6.76(6:33) 10.88(4:04) 8126.8
  Orienteering1 33:45 3.52(9:35) 5.67(5:57) 5967.5
  S&C/drills/prehab2 25:00 1.55(16:06) 2.5(10:00)25.0
  Cross training2 20:0020.0
  Total6 2:51:34 17.46 28.1 108310.4

» now

Monday Jul 16, 2018 #

(rest day)


Sunday Jul 15, 2018 #


Track season basically over fron today, marks the end of my first season which started in October last year. Is a lot I can learn from those 9 months so will write them down here to try and get me to improve next season

Things to improve on:

Always have a focus for O sessions
Do more geeking and generally preparing for O events better
When things go wrong with illness/injury etc, don’t just give up be patient and try work through it
Block my training more and have a definite change of moving from base training to more interval based for example
More gym work as it worked well when I did do lots of S&C but found it draining doing it every night, going to the gym three times a week would sort that out
Have a focused event for track, pick my races and work towards them not just doing the mismatch season I’ve been on recently
Sleep more

Plan is a week of relaxing, 3 weeks of O then prepping for one last 3k race in September before settling into winter
11 AM

Orienteering 33:45 [2] 5.67 km (5:57 / km) +59m 5:39 / km
shoes: Inov8 X-talon 212

Tired jog round a park O event. Nav wise was really struggling to get simple things right and it was frustrating me. Legs wrecked and will take a day or two off

Saturday Jul 14, 2018 #

1 PM

Running trail/terrain 6:18 [1] 1.07 km (5:53 / km)
shoes: Nike flats


S&C/drills/prehab 10:00 [1] 1.0 km (10:00 / km)
shoes: Saucony endorphin spikes

Running track/road 10:06 [4] 3.0 km (3:22 / km)
shoes: Saucony endorphin spikes

SAL 3k


One race too many this week/season and with the heat/no wind this was not fun. Set off last and worked my way up keeping the pace consistent, did the job for the team but legs especially quads were cramping a bit towards the end

Running trail/terrain 6:02 [1] 1.09 km (5:32 / km)
shoes: Nike flats

3 PM

Running track/road 11:37 [3] 3.0 km (3:52 / km)
shoes: Saucony endorphin spikes

SAL 3k steeplechase

Put in for this with no pressure and just told to chill round. Only four people on the start line and took the lead from the start just cruising round. Really really enjoyed it and think that this could be my event that I could be really good at in track, we’ll see next year

Friday Jul 13, 2018 #

(rest day)

2 weeks since last full rest day and was really tired so no need to run

Thursday Jul 12, 2018 #

7 PM

Running track/road 20:30 [2] 4.08 km (5:01 / km) +8m 4:59 / km
shoes: Adidas energy boost

Recovery jog

Along the canal to pick up my bike from a friends house. Feeling vvv tired

Cross training 10:00 [1]


Wednesday Jul 11, 2018 #

8 PM

Running trail/terrain 6:47 [1] 1.17 km (5:48 / km)
shoes: Nike flats

WU watching Kyle Langford race (4th world champs 800m)

S&C/drills/prehab 15:00 [1] 1.5 km (10:00 / km)
shoes: Saucony endorphin spikes

Drills and strides

Running track/road race 2:07 [5] 0.8 km (2:39 / km)
shoes: Saucony endorphin spikes

Watford open graded meeting 800m


Felt decent on the WU but think I slightly overdid the strides beforehand, generally happens when they’re behind schedule and I’m nervous. Not the best prep. Didn’t feel brilliant setting off but fought for the inside lane and tried to settle in 2nd for the lap.

At 350m the pace was hurting so I knew it was gonna be a tough last lap. Went through in 62s so had a bit of hope of a quick time. Guy in front gradually pulled away from the pack and I was left at the front having to do my own pacing. Definitely not ideal but still managed to fight off the attacks from behind to finish 2nd.

Time is not what I wanted, 2:04 is a qualifying time and 2:07 flat is a grade 4 so even though this is a 1s pb it’s still not brilliant. Meh was a fun evening and definitely need to come back with better fitness and do a 1500

Running trail/terrain 6:48 [1] 1.07 km (6:21 / km)
shoes: Nike flats

WD before an agonising extra time watched in the club hut

Tuesday Jul 10, 2018 #

6 PM

Cross training 5:00 [1]


Running trail/terrain 22:34 [2] 4.65 km (4:51 / km) +41m 4:39 / km
shoes: Inov8 mudclaw

Quick and easy one before Watford tomorrow. Feeling chill

Cross training 5:00 [1]


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