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Attackpoint - performance and training tools for orienteering athletes

Training Log: Frank Townley

In the last 7 days:

activity # timemileskm+m
  Orienteering4 4:03:32 16.93(14:23) 27.24(8:56) 33064 /69c92%
  Running terrain/trail1 2:01:43 15.49(7:51) 24.93(4:53) 528
  Running track/road1 1:04:01 7.64(8:23) 12.29(5:13) 23
  S & C2 39:00
  Swimming 1 30:00
  Stretching/rolling2 27:00
  Drills1 20:00
  Total10 9:05:16 40.05 64.46 88164 /69c92%
  [1-5]9 8:18:16
averages - sleep:8.1

Tuesday Feb 20 #


6 PM

Running track/road 22:31 [1] 4.55 km (4:57 / km) +4m 4:56 / km
shoes: Adidas energy boost

WU down to track then 1k round the track with the group

Drills 20:00 [0]

The good coach that actually knows what like how to structure training and that is back so we did some full drills working on form etc

Running track/road 18:33 [4] 3.29 km (5:38 / km)
shoes: Adidas energy boost

The prime session of 4 x (600m (30s), 200m (2))
Legs feeling flat and not got any speed in them now but plenty of time before track season to work on that. First 600 was at the right sort of pace but then tailed quite a lot towards the end was struggling a lot by the the 4th set also because most of the group are doing nationals on Saturday which I’m kinda gutted not to be doing but anyway they only did 3 sets so didn’t have anyone to push me round on the last one. 200s were alright but need to work on my form, head all over the shop

1:52, 32, 1:57, 33, 1:58, 34, 1:58, 33

Running track/road 22:57 [1] 4.45 km (5:09 / km) +19m 5:03 / km
shoes: Adidas energy boost

WD with the group then home, drunk too much water and was feeling like I was gonna be sick for a lot of it
9 PM

S & C 9:00 [1]

Was struggling after no core for a week

Stretching/rolling 13:00 [0]

Monday Feb 19 #

2 PM

S & C 30:00 [1]

Weights and stuff in the gym for PE
4 PM

Swimming 30:00 [1]
(rest day)

Legs feeling a bit battered after a weekend in the dunes plus niggle on the outside of my leg so was happy when got asked if I wanted to do some swimming with the Woking AC lads. Think my technique was alright having not properly swam in a while but was getting stomach cramps a lot from I think swallowing a lot of water
10 PM

Stretching/rolling 14:00 [0]

Being lazy and not stretching for a week hasn’t gone well was really tight

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

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
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 #

(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

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