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Training Log: Frank Townley

In the last 7 days:

activity # timemileskm+m
  Running5 3:26:51 19.83(10:26) 31.91(6:29) 215
  Orienteering1 30:14 3.1(9:45) 4.99(6:04) 6013 /17c76%
  Total5 3:57:05 22.93(10:20) 36.9(6:26) 27513 /17c76%
averages - rhr:54
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1:04
0:00
SuMoTuWeThFrSa

Friday Apr 28 #

Note
rhr:54 (rest day)

I was going to do some running but I cba. 1500m race tomorrow

Thursday Apr 27 #

7 PM

Running warm up/down 12:00 [1] 1.6 km (7:30 / km)

Running (Woking AC) 12:00 [3] 1.7 km (7:04 / km)
ahr:106 max:139

6 x 200m (30s)
500m trying to get pacing right for 1500 race on Saturday, went way too quick ;)

Running warm up/down 10:00 [3] 1.2 km (8:20 / km)

Wednesday Apr 26 #

7 PM

Running warm up/down 7:45 [1] 1.3 km (5:58 / km)
shoes: Nike zoom pegasus 33

Running hills (intervals) 44:30 [4] 8.01 km (5:33 / km) +200m 4:56 / km
ahr:159 max:179 shoes: Nike zoom pegasus 33

5* 400m hard uphill, 400m jog downhill
2 minute break
5* 400m hard uphill, 400m jog downhill
Always fun these sessions
Honestly didn't mean to speed up as the session progressed, they all felt about the same apart from the last one which I went for, just to make sure I had no energy left by the end. Solid hill session ticked off before the British :)
400 uphill times - 1:39, 37, 36, 35, 34 / 1:34, 35, 33, 32, 27

Running warm up/down 4:00 [1] 0.7 km (5:43 / km) +15m 5:10 / km
shoes: Nike zoom pegasus 33

Tuesday Apr 25 #

7 PM

Running warm up/down 15:00 [1] 1.6 km (9:22 / km)

4 laps warm up

Running (Woking AC) 14:00 [4] 3.0 km (4:40 / km)
ahr:118 max:158

Did 5 x 400m with less recovery each time, for the first one 400m jog and then 300m jog and 200 and 100
Didn't feel great tonight but still got in a solid session, got some good times and it's looking good for a 4:45 1500m on Saturday but we'll see.
400 times - 1:14, 1:15, 1:13, 1:15, 1:15
Good shiz :)

Running 3:00 [2] 0.6 km (5:00 / km)

2 x 300m getting used to running in spikes and trying to get my pacing right for Saturday (56s 300m)

Running 15:00 [1] 1.6 km (9:22 / km)

4 laps cool down

Monday Apr 24 #

6 PM

Running 1:04:36 [4] 10.1 km (6:24 / km)
ahr:144 max:176 shoes: Inov 8 mudclaw 300

Did not have any sort of plan when I got out of the door so just went for it.
3.4k chill. Jog down to the common
2 minutes fast, 2 minutes slow *6 on heather.
Fairly tough terrain session, really hard to get up any pace over the heather but I tried and put in some effort so it's cool
5 minutes break (I needed it)
Slow 700m (4:00) jog to canal
1.4k fast (4:47)
Wanted to run hard until I had had enough and did a pitiful 5 minutes, would have liked to have done more but just didn't have it in the legs
1.3k jog home exhausted and with a proper bad stitch.
Pretty happy with my speed tonight and felt alright when running but my legs and feet were just aching by the end. After the British more long runs are needed for sure

Sunday Apr 23 #

11 AM

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Inov 8 mudclaw 300

Orienteering race (SE middle champs blue 3rd) 30:14 [4] ** 4.99 km (6:04 / km) +60m 5:43 / km
ahr:155 max:175 spiked:13/17c shoes: Inov 8 mudclaw 300

Went with the fam to the South East middle champs even though were all SCOA so we couldn't win anything. Did the M16 with no-one but me and Stan Heap running it, took it as a bit of a test to see if I could be competitive on M16 and only got beat by 1 minute, had a super scappy race with every control my plan was run and hope I see it. I got away with it for most of my course coz it was rlly easy nav but it's not the way it should be run and I'm not going to win races like that. If I hadn't have made one of the mistakes I made I think I would've beaten Stan which is encouraging, shows my leg speed is good enough just have to try and sort out the nav for next year. Happy and good fun
2) ran in vaguely the direction of the control and missed it but somehow realised and hit it alright. 10s lost but I think Stan lost 50s
7) drifted west but saw the clearing the control was on, got lucky, 15s lost
9) was a hard control as you had to know exactly when you were entering the block of green and I missed the clearing but after fighting all the way through the green unnecessary I relocated to the path and saw the distinctive tree, 1:40 lost
16) stupid bit of 90 degree error but quickly recovered. 40s lost ;(
Won the sprint finish out of everyone by 4s :)
2:45 lost and 1 minute 40s behind a GO senior. Still haven't won a blue yet but this run shows my terrain speed is definitely there

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