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Training Log Archive: Frank Townley

In the 7 days ending Nov 19:

activity # timemileskm+m
  Running trail and road4 2:31:57 19.52(7:47) 31.42(4:50) 202
  Running terrain/trail3 1:52:26 14.01(8:01) 22.55(4:59) 127
  Orienteering2 1:24:28 7.04(12:00) 11.33(7:27) 15524 /32c75%
  S & C7 1:18:00
  Stretching/rolling7 1:10:00
  Cycling 3 1:04:00
  Running track/road3 41:44 5.57(7:29) 8.97(4:39) 18
  Drills2 18:29 0.6(30:59) 0.96(19:15)
  Total17 10:21:04 46.75 75.23 50224 /32c75%
  [1-5]16 8:52:35
averages - sleep:8.3

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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

Wednesday Nov 15 #

2 PM

Cycling 11:00 [1]

Free period today so able to get down to the common and run in the daylight

Running terrain/trail 40:00 [2] 7.46 km (5:22 / km) +38m 5:14 / km
shoes: Nike zoom pegasus 33

Jogging on the common with the body feeling wrecked, general tiredness and heavy legs. Think it’s mostly down to a lack of sleep so need to find a better schedule for that. Was planning on 60 but cut it short

Cycling 11:00 [1]

Back home
9 PM

S & C 12:00 [1]

Apprentice
10 PM

Stretching/rolling 10:00 [0]

You’re fired

Tuesday Nov 14 #

6 PM

Cycling 10:00 [1]

Down to track

Running trail and road 6:53 [1] 1.35 km (5:06 / km)

WU

Drills 13:05 [0] 0.56 km (23:22 / km)

Running track/road 29:31 [4] 6.58 km (4:29 / km)

8* 600m with 2 minutes walk recovery back round 200 to start
Solo on track
Feeling a bit lethargic for these, on all the aim was 300m steady, 200m 1500 pace then 100m close to flat out and don’t think I was steady enough on the 300 causing lack of change of pace which is a bit annoying as that was the point of the sesh but meh. No real problems except some small blisters

Running trail and road 7:37 [1] 1.51 km (5:03 / km)

WD

Cycling 10:00 [1]

Back home
10 PM

S & C 9:00 [1]

Only 3 sets of 3 mins rather than the 4 yesterday after session earlier

Stretching/rolling 10:00 [0]

4 mins rolling, 4 mins stretching and 2 mins on a wobble board for ankles

Monday Nov 13 #

5 PM

Running trail and road 1:13:32 [3] 14.71 km (5:00 / km) +112m 4:49 / km
shoes: Nike zoom pegasus 33

Lovely loop this, first and last k on the roads but other than that pretty much all trail. Running felt steady all the way but legs a bit heavy and tired especially in the last k so might have an easier day Wednesday
10 PM

S & C 12:00 [1]

Stretching/rolling 10:00 [0]

Not sure whether to do rolling and then stretching or other way round?

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