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Training Log: Frank Townley

In the last 7 days:

activity # timemileskm+m
  Running terrain/trail4 2:16:47 17.14(7:59) 27.58(4:58) 174
  Orienteering2 1:24:28 7.04(12:00) 11.33(7:27) 15524 /32c75%
  Running trail and road2 1:03:55 8.61(7:26) 13.85(4:37) 90
  Stretching/rolling6 1:00:00
  S & C4 45:00
  Cycling 2 42:00
  Drills3 28:48 1.07(26:57) 1.72(16:45)
  Running track/road2 12:13 1.49(8:14) 2.39(5:07) 18
  Total14 7:53:11 35.34 56.87 43724 /32c75%
  [1-5]12 6:24:23
averages - sleep:8.2
«
1:57
0:00
ThFrSaSuMoTuWe

Tuesday Nov 21 #

1 PM

Running terrain/trail 7:29 [1] 1.36 km (5:30 / km) +20m 5:08 / km
slept:7.8 shoes: Nike zoom pegasus 33

WUP doing a lap of the course
Feeling tired after a bad sleep

Drills 13:00 [0] 0.94 km (13:50 / km)
shoes: O shoes

Drills and strides

Running terrain/trail race 15:05 [5] 4.07 km (3:42 / km) +65m 3:26 / km
shoes: O shoes

District schools xc - 6th out of year 11 and 10, 2nd year 10
Knew beforehand top 10 qualify for surrey schools in January so was gonna be tough as a bottom year. Worries about the toe were alright, could barely feel it on the trail, hurting a bit on the very small road section through the spec. Very fast start so sat off a bit in around 15th, first k in 3:24. 3 lap course very hard mentally with the lap being steady uphill then a sharp hill at the turning then downhill and flat to the end. First lap feeling steady but could tell everyone had gone out very hard, second lap was working my way through and made it to 6th by the end of the lap, last lap was death up the hill and then on my own desperately looking behind until the end, held my place. Very happy with this with the legs feeling fresh all the way round, no more races until surrey champs in January which I’ll be building to from now. Xc season going well :)
6 PM

Cycling 10:00 [1]

Down to track

Running terrain/trail 8:18 [1] 1.26 km (6:35 / km)

WU

Drills 10:24 [0] 0.38 km (27:22 / km)

Running terrain/trail 29:17 [2] 5.15 km (5:41 / km)

Got down to track and was shattered so coach just set me and a few others who ran earlier on easy miles. Made sure to do them on the grass inside the track because of the foot, felt stiff and hurting a bit after earlier so gonna be a road free week to let it fully recover. Some good chat out jogging so many laps of the grass

Running terrain/trail 4:12 [1] 0.65 km (6:28 / km)

WD - really didn’t need it, feeling exhausted

Cycling 10:00 [1]

Back home
9 PM

Stretching/rolling 10:00 [0]

Feeling exhausted so no core

Monday Nov 20 #

Note
slept:8.0 (rest day)

Feeling great but toe still not fully fine and not taking any chances with xc tomorrow. Keeping up policy of rest day every 2 weeks which I think sensible
10 PM

Stretching/rolling 10:00 [0]

Sunday Nov 19 #

11 AM

Orienteering 49:49 [2] 7.45 km (6:41 / km) +118m 6:12 / km
spiked:16/20c slept:8.5 shoes: O shoes

Last night I was running up the stairs as you do and stubbed my toe really hard and just couldn’t put any pressure on it that evening, was hoping it would be fine in the morning but didn’t feel much better so went on the start line of this in my jumper planning to walk it, going to #1 it felt okay in the forest compared to on a road earlier so jogged it and felt alright so kept at a very easy pace.
Analysis: https://www.flickr.com/photos/157149882@N02/385281...
Route: https://www.flickr.com/photos/157149882@N02/384725...
Splits: http://obasen.orientering.se/winsplits/online/en/d...
Annoyed, silly mistakes to iron out. Ended up second which is amusing as I jogged all the way round
10 PM

S & C 12:00 [1]

Getting easier every day

Stretching/rolling 10:00 [0]

Can feel the toe and barefoot walking still hurting but much better than last night. Will rest it tomorrow mostly because of district schools xc on Tuesday which is the first step to English schools

Saturday Nov 18 #

8 AM

Running track/road 5:53 [1] 1.16 km (5:04 / km)
shoes: Nike zoom pegasus 33

WU jog down the hill to the parkrun

Drills 5:24 [0] 0.4 km (13:30 / km)
shoes: Nike zoom pegasus 33

Drills and strides
9 AM

Running trail and road race 17:56 [4] 5.0 km (3:35 / km) +10m 3:33 / km
slept:8.1 shoes: Nike zoom pegasus 33

Parkrun - 3rd and big PB
Set out fairly steady and took 800m or so to work up to the front pack of 5 with one runner quite a bit out front, 50m or so. The pack started to splinter after the first lap of 3 and made sure to be with the front runners of it, so me and this other guy started working together to try and hunt down the front runner but I was probably doing a lot more work than him and he was just kinda sitting back and following me. Took a full lap and a half (like 2k) to reel him in but we got him then the last lap was manic. Trying so hard to hang onto the two of them whilst dodging so many lapped runners. With about 300m to go they both had a kick in then and I had no response. Guy who I worked with ended up winning so guess I played it kinda wrong but feel like someone had to chase down the front guy. Ah well, still a 1:30 PB from my official one on a 3.5k tarmac and 1.5k pure mud course. Times are falling nicely so onward and upward :)

Running track/road 6:20 [1] 1.23 km (5:09 / km) +18m 4:48 / km
shoes: Nike zoom pegasus 33

WD back home
3 PM

Cycling 11:00 [1]

Down to common

Running terrain/trail 30:00 [2] 5.85 km (5:08 / km) +31m 5:00 / km
shoes: Nike zoom pegasus 33

Really nice out on the conmon (again). Was planning on doing some miles after parkrun earlier but was knackered so postponed them to after lunch. Legs feeling so good, same chesty feeling as yesterday which wasn’t bothering me earlier hmm, will keep an eye on that.

Cycling 11:00 [1]

Back home
10 PM

S & C 12:00 [1]

Tough

Stretching/rolling 10:00 [0]

Friday Nov 17 #

6 PM

Running trail and road 45:59 [3] 8.85 km (5:12 / km) +80m 4:58 / km
slept:8.2 shoes: Nike zoom pegasus 33

Set out on the same loop as Monday but after 3k was wheezing so much and lungs felt ready to pack in - asthma which is annoying as it hasn’t bothered me for a long time. Settled for a few laps of the golf course and back. First and last k on the roads everything else trail
10 PM

S & C 12:00 [1]

Stretching/rolling 10:00 [0]

Tired

Thursday Nov 16 #

5 PM

Running terrain/trail 16:04 [2] 3.19 km (5:02 / km) +24m 4:51 / km
shoes: Nike zoom pegasus 33

WU from the nearest train station, bit sketchy along the verge of a 40mph road but I survived so yeah

Running terrain/trail 10:04 [4] 2.81 km (3:35 / km) +24m 3:26 / km
shoes: O shoes

10 tempo round a field, legs feeling a bit bad with the speed but not that slow so I’ll take it

Orienteering 34:39 [3] 3.88 km (8:56 / km) +37m 8:31 / km
spiked:8/12c shoes: O shoes

Some night O on a small and tricky area, scale (1:5000) completely ruining me every control but no excuse for some really really sloppy navigation. Was getting cold so cut it short
Map: https://www.flickr.com/photos/157149882@N02/384128...
did all of it but cut from 7-12

Running terrain/trail 16:18 [3] 3.24 km (5:02 / km) +10m 4:57 / km
shoes: Nike zoom pegasus 33

WD back to the train station, legs feeling dead ngl
9 PM

S & C 9:00 [1]
slept:8.45

Plan on doing 3 sets when hard stuff is done that day and 4/5 in easy days

Stretching/rolling 10:00 [0]

Tight calves

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