Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: Frank Townley

In the last 7 days:

activity # timemileskm+m
  Running3 1:37:58 11.37(8:37) 18.3(5:21)
  Cycling 2 28:00
  Total3 2:05:58 11.37 18.3
averages - sleep:6
«
0:50
0:00
MoTuWeThFrSaSu

Saturday Jun 24 #

9 AM

Cycling warm up/down 2:00 [1]

Late waking up so bombed it down the hill

Running race (Parkrun 9th PB) 19:28 [4] 4.9 km (3:58 / km)
ahr:140 max:168 shoes: Nike zoom pegasus 33

Had an agreement with my athletics friend Martin to run with him and both try and get sub 19. Mistake. Was just about clinging on to the front pack of 5 for 1 lap (of 3) and after said one lap decided to fade because if I kept up the ridiculous pace he was going at I might've passed out, jk. Last lap was painful but could've been a lot worse if I hadn't have been sensible. Martin got 18:30 PB by 30s and I got 19:29 PB by 5s . Very unfit rn so decent result I guess? Sub 19 doable this year with more training beforehand
1k splits: 3:35 (what?!), 3:49, 4:08, 4:11, 3:44 (don't get excited, it was 860m)

Cycling 6:00 [1]

Crawling up the hill

Friday Jun 23 #

Note
(rest day)

Another rest day and you're probably bored of hearing my excuses by now. Will maybe run the parkun tomorrow if I wake up in time

Thursday Jun 22 #

7 PM

Running 12:00 [1] 1.5 km (8:00 / km)

WU

Running 10:00 [3] 0.8 km (12:30 / km)
ahr:97 max:125

When you do hill reps in athletics but garmin says there's no climb...

Running 15:00 [3] 2.0 km (7:30 / km)

Circuits with 100m stridey, sprint, run things in between

Running 7:30 [4] 1.9 km (3:57 / km)
ahr:115 max:119

3 x 500m at 1500 pace. Went way too hard on the first one and was dying on the last one. Think my hr is broken for this coz I was exhausted. No fitness whatsoever rn but all I have to look forward to is sports day so...
1:28, 1:35, 1:36

Running 6:00 [1] 1.0 km (6:00 / km)

WD

Wednesday Jun 21 #

Note
(rest day)

I'll say it's too hot but in reality I can't be bothered to move. Nothing's happening for 4 weeks and then the autumn will be event after event so might as well kick back while I can

Tuesday Jun 20 #

7 PM

Cycling 10:00 [1]

Windy

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)

WU

Running 4:00 [3] 1.2 km (3:20 / km)

6* Jog 20m, speed up 10m, sprint with good form 70m, 100m jog back

Running 12:00 [3] 3.0 km (4:00 / km)
ahr:137 max:160

200m slow, 400m 10k pace, 600m 5k pace, 400m 1500 pace, 200m 800 pace with 200 jog recovery in between all of them. Got 1:15 on the 1500 one and 34 on the 800 which is 1 second slow on both but still happy with a decent sesh in the heat

Running 6:00 [1] 1.0 km (6:00 / km)

WD

Cycling 10:00 [1]

Back home

Monday Jun 19 #

Note
slept:6.0 (rest day)

Too hot + hard comp yesterday = rest day

« Earlier



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Jun 25
Jun 18
Jun 11
Jun 4
May 28

Week
Ending
Training hours by activity
0123456789
10
Jun 25
Jun 18
Jun 11
Jun 4
May 28

Week
Ending
Training kilometers by activity
0102030405060708090
100
Jun 25
Jun 18
Jun 11
Jun 4
May 28

all weeks | months | years | as calendar