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Training Log Archive: Frank Townley

In the 7 days ending Sep 3:

activity # timemileskm+m
  Running6 2:15:45 15.59 25.09 60
  Cycling 3 1:00:00
  Drills1 15:00
  Total6 3:30:45 15.59 25.09 60

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Sunday Sep 3 #

9 AM

Cycling 10:00 [1]

Down to the track for race day, last one of the season

Running 5:43 [1] 1.0 km (5:43 / km)
ahr:135 max:143 shoes: Nike zoom pegasus 33

WU - not fealing great

Drills 15:00 [1]

Running race 4:37 [5] 1.5 km (3:05 / km)

1500 race, had a steady first lap at the back of the pack of 12 or so, this split into two and I just stayed in the second one because my plan was to take it steady, with two laps to go felt good and managed to bridge across to the front group of 4 that was just breaking apart, managed to get into 3rd place with a well judged race.
Lap times: 1:14, 1:17, 1:12, 55s (300m)

Went into this with no expectations whatsoever but came away with a 6 second PB, bronze medals and going up 170 places in the UK rankings so kinda happy very good end to the track season and bring on the freezing cold mud of xc!

Running 3 [1]

Did the long jump for a bit of fun got much better than I expected - 4:87 so I'm now ranked for that and might try it more often

Cycling 10:00 [1]

Was bored went home to get something to eat
3 PM

Cycling 10:00 [1]

Went back to the track because I was bored at home

Running 7:21 [3] 1.23 km (5:59 / km)
shoes: Nike zoom pegasus 33

WD but WU for my martin my athletics mate

Cycling 10:00 [1]

Watched his race and a few others then came back home

Saturday Sep 2 #

4 PM

Running 32:09 [3] 6.23 km (5:10 / km) +30m 5:02 / km
shoes: Nike zoom pegasus 33

Same as yesterday. Felt rubbish at the start but got better as it went on. 1500 race tomorrow

Friday Sep 1 #

4 PM

Running 32:42 [3] 6.22 km (5:15 / km) +30m 5:08 / km
shoes: Nike zoom pegasus 33

Easy run, normally would have done longer but my fitness levels are atrocious after my week off. Enjoyable run anyway

Thursday Aug 31 #

7 PM

Running 6:00 [1] 1.0 km (6:00 / km)
shoes: Nike zoom pegasus 33

WU

Running 1:09 [3] 0.4 km (2:52 / km)
ahr:132 max:151 shoes: Nike zoom pegasus 33

400m relay 1st leg, each person runs 3 times, 5 people so about a 5 min break

Running 1:10 [4] 0.4 km (2:55 / km)
shoes: Nike zoom pegasus 33

My second leg

Running 1:14 [4] 0.4 km (3:05 / km)
shoes: Nike zoom pegasus 33

3rd leg took it a lot more steady because we were winning and I was knackered

Running 1 [3]

Rest of the group did some more running but because I signed myself up to do the long jump on Sunday (as well as my event, 1500m) so had a practice at jumping

Running 4:00 [3] 0.7 km (5:43 / km)
shoes: Nike zoom pegasus 33

WD

Wednesday Aug 30 #

Note
(rest day)

Tuesday Aug 29 #

Note

Basically I took a break from moving for a week
7 PM

Cycling 10:00 [1]

Late as usual

Running 6:00 [1] 1.0 km (6:00 / km)
shoes: Nike zoom pegasus 33

WU

Running 24:16 [3] 3.84 km (6:19 / km)
ahr:152 max:180 shoes: Nike zoom pegasus 33

6 x 500m
Felt shite beforehand and felt shite doing it and the times were shite.

Running 5:20 [3] 0.77 km (6:56 / km)
ahr:157 max:183 shoes: Nike zoom pegasus 33

2 x 300 with long walk recoveries
Just because I felt like it
49,47

Running 4:00 [1] 0.4 km (10:00 / km)
shoes: Nike zoom pegasus 33

WD
Walked coz I really couldn't be bothered

Cycling 10:00 [1]
shoes: Nike zoom pegasus 33

Back home managed to fall off my bike the clever lad that I am so that was painful

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