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Training Log Archive: Frank Townley

In the 7 days ending Nov 12:

activity # timemileskm+m
  Running track/road2 1:22:17 9.19(8:57) 14.79(5:34) 55
  Running terrain/trail3 1:19:06 9.68(8:10) 15.58(5:05) 130
  Running trail and road1 1:03:05 7.58(8:19) 12.2(5:10) 89
  Orienteering1 46:59 4.97(9:27) 8.0(5:52) 9921 /24c87%
  Cycling 2 41:00
  Drills2 23:22 0.46 0.74
  S & C2 22:00
  Stretching/rolling2 22:00
  Total9 6:19:49 31.88 51.31 37321 /24c87%
  [1-5]8 5:34:27

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Sunday Nov 12 #

10 AM

Running terrain/trail 4:55 [1] 0.82 km (6:00 / km) +8m 5:43 / km
shoes: O shoes

WU jog to start legs feeling tired and slow

Orienteering 46:59 [3] 8.0 km (5:52 / km) +99m 5:32 / km
spiked:21/24c shoes: O shoes

Scoa league 7.1k - msp
Just taking it steady round league event focusing on in being clean in the circle, good for the first easy half and then scappy in the second half which was a bit trickier. Punched 193 when my control was 163 and I when they were right next to each other and I did check the code but read a 6 and 9 upside down so bit annoying but not too bothered. Nice run out

Route: https://www.flickr.com/photos/157149882@N02/383138...
Time lost on 15, meant to aim off and hit the path before the road but must have run straight over it without realising which scuppered my whole plan, then no real attempt to relocate for a bit as I tried to keep running in hope 1:30 lost. 17, bad exit with compass out of control but quickly adjusted then standing literally on top of the control for about 15s so about 40s lost. 18, tried to hit it straight on without a proper bearing but drifted left, would’ve been better to purposely aim off because I didn’t realise which was I drifted and had 15s searching. Work to be done on identifying a good AP and then making sure to take bearings from the APs

Running terrain/trail 4:34 [1] 0.84 km (5:26 / km) +14m 5:01 / km
shoes: O shoes

WD
8 PM

S & C 12:00 [1]

Stretching/rolling 12:00 [0]

Saturday Nov 11 #

1 PM

Running terrain/trail 14:23 [1] 2.5 km (5:45 / km) +33m 5:24 / km
shoes: Nike zoom pegasus 33

WU around the good bit of the course

Drills 10:33 [0] 0.74 km (14:15 / km)
shoes: O shoes

Drills and some strides

Running terrain/trail race 13:48 [5] 3.8 km (3:38 / km) +33m 3:29 / km
shoes: O shoes

Surrey league XC - 17th :))
Got a very good start pushing my way through and was in about 12 for first 1k which felt pretty comfortable then it started stringing out a lot and was struggling a bit to keep with the runner in front, some pain up the short and sharp hills just trying to survive until the end, had nothing left in the finish and couldn’t close the 5m gap to 2 others I’d been with for most of it. Really good result after a bad week makes no sense but am most happy with being able to bury myself physically and having nothing left to give

17th overall and 6th under 15, was 11th U15 in the first one so so far looking good for Surrey selection with top 16 getting in (out of U15)

Running terrain/trail 7:25 [1] 0.97 km (7:39 / km)
shoes: O shoes

WD with the lads

Running terrain/trail 4:00 [1] 0.6 km (6:40 / km)
shoes: Nike zoom pegasus 33

With dad to catch the train back home bags on backs
9 PM

S & C 10:00 [1]

Plan is to do this every night from now not really sure why I think it helps

Felt destroyed after 10 mins haven’t done core in ages
10 PM

Stretching/rolling 10:00 [0]

Legs felt fine but trying to behave like an athlete so

Friday Nov 10 #

3 PM

Cycling 11:00 [1]

Down to the common straight after school to make the most of limited daylight

Running terrain/trail 30:01 [2] 6.05 km (4:58 / km) +42m 4:48 / km
shoes: Nike zoom pegasus 33

Chill on the common with some 5 x 20s towards the end for a little bit of speed before xc tomorrow. Felt okay, better than yesterday but not great

Cycling 10:00 [1]

Back home

Thursday Nov 9 #

6 PM

Running trail and road 1:03:05 [3] 12.2 km (5:10 / km) +89m 4:59 / km
shoes: Nike zoom pegasus 33

Steady out exploring, was planning on quite a bit longer but after 30 was feeling rubbish, legs fatigued and stomach off which is surprising after rest day yesterday, so just came back on familier paths. Got XC on Saturday so easy tomorrow. About 5k road/canal and 7k paths

Wednesday Nov 8 #

Note
(rest day)

Been feeling generally rubbish all day, tired and signs of a cold which I know is 3 hard days in a row showing. Took a nap after school hoping I’d feel better and if anything felt worse so think it’s a good idea to take a full rest day

Tuesday Nov 7 #

6 PM

Cycling 10:00 [1]

Down to track
Soggy

Running track/road 8:22 [1] 1.68 km (4:59 / km)

WU on track
Had abandoned all trying to stay dry by this point

Drills 12:49 [0]

Running track/road 37:44 [4] 5.51 km (6:51 / km)

Rainy track sesh with a group, 6 x 600m (1) 200m (3)
Aiming for steady on the 6s and all out on the 2s, times pretty good considering cold, legs not feeling great on the 2s but mostly all good.
2:08, 31, 2:07, 31, 2:07, 32, 2:07, 32, 2:09, 31, 2:07, 31
Fairly consistent

Running track/road 4:37 [1] 0.83 km (5:34 / km)

WD

Cycling 10:00 [1]

Frozen

Monday Nov 6 #

5 PM

Running track/road 19:04 [4] 4.52 km (4:13 / km) +33m 4:04 / km
shoes: Nike zoom pegasus 33

Adam was late so forced to do a tempo in the short time we had which is really annoying coz I wanted to do an easy recovery, week plan fucked. Felt shite considering how slow it was legs good though

Running track/road 12:30 [1] 2.25 km (5:33 / km) +22m 5:18 / km
shoes: Nike zoom pegasus 33

WD

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