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Training Log Archive: FrankTownley

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Running trail/terrain6 3:09:27 20.54(9:14) 33.05(5:44) 785
  Orienteering3 2:44:11 15.88(10:20) 25.56(6:25) 32849 /62c79%
  S & C/ drills8 1:51:29 2.68 4.31
  Stretching/rolling6 58:00
  Running track/road2 53:58 6.72(8:02) 10.82(4:59)
  Cross training2 40:00
  Total15 10:17:05 45.82 73.74 111349 /62c79%
  [1-5]13 9:00:13
averages - sleep:9

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Sunday Dec 3, 2017 #

Note

Good week banked with a needed rest day that was unplanned. 5 weeks until Surrey xc champs so the focus from now is on that
10 AM

Running trail/terrain 5:16 [1] 0.9 km (5:51 / km) +17m 5:21 / km
slept:9.0 shoes: O shoes

WU - really regretting not stretching last night, tight legs all over. Plus feeling exhausted even after a decent sleep

Orienteering 50:29 [3] *** 8.42 km (6:00 / km) +124m 5:35 / km
spiked:19/22c shoes: O shoes

SCOA league blue 7k
Tired and moving disgustingly slow as well as my head just not being with it making for a bad run.

Analysis: https://www.flickr.com/photos/157149882@N02/387803...
Map: https://www.flickr.com/photos/157149882@N02/387803...
9 PM

S & C/ drills 9:00 [1]

10 PM

Stretching/rolling 10:00 [0]

This morning highlighted the need to stretch I was so tight after not doing it!

Saturday Dec 2, 2017 #

10 AM

Running trail/terrain 5:44 [1] 0.96 km (5:58 / km)
shoes: O shoes

WU in the terrain

Orienteering tempo 37:14 [4] ** 7.74 km (4:49 / km) +67m 4:37 / km
spiked:17/22c shoes: O shoes

SN/SLOW club champs msp
Went out very hard and was dying after the second bridge crossing but maintained pace until the end. 3/6 was the same and assumed I’d just get the right control because I’d been there before, ended up punching the contol in the small stream to the west of 3/6. Bit frustrating but it’s my fault for not checking codes. Few small hesitations at 1, 7, 12 and 17 as well as 30s binned at 8 for not good enough plan/AP. Minimal time losses so meh. Got southern night champs tonight which will just be slow and steady and hopefully clean.

Analysis: https://www.flickr.com/photos/157149882@N02/270347...
Map: https://www.flickr.com/photos/157149882@N02/387801...
12 PM

Running trail/terrain 7:02 [1] 0.9 km (7:49 / km) +1m 7:46 / km
shoes: Nike zoom pegasus 33

Neglected to do a warm down earlier so just jogged a lot of laps round the garden ridiculously slow
5 PM

Running trail/terrain 3:54 [1] 0.69 km (5:39 / km) +15m 5:06 / km
shoes: O shoes

WU

S & C/ drills 5:31 [0] 0.2 km (27:35 / km)
shoes: O shoes

Orienteering 1:16:28 [3] **** 9.4 km (8:08 / km) +137m 7:35 / km
spiked:13/18c shoes: O shoes

Southern night champs - 34 mins behind Adam
I can’t do night O - first few controls were disastrous but some decent orienteering towards the end so not all bad. Tired legs not going too quick

Analysis: https://www.flickr.com/photos/157149882@N02/387800...
Map: https://www.flickr.com/photos/157149882@N02/249381...

Friday Dec 1, 2017 #

11 AM

Running trail/terrain 1:38:16 [3] 14.89 km (6:36 / km) +664m 5:24 / km
shoes: O shoes

Day off school so took the train to dorking then 10 minute walk to box hill and headley heath for a lovely long and hilly one, really really enjoyable out just plodding up the climbs walking when I had to. Legs felt alright but getting tired after only an hour more longer runs and a bit of strength needed I think. Will probably regret this tomorrow because got 2 races in one day but ah well. Good fun
9 PM

S & C/ drills 12:00 [1]

Stretching/rolling 10:00 [0]

Legs feeling tight

Thursday Nov 30, 2017 #

6 PM

Cross training 10:00 [1]

To track

Running track/road 9:33 [1] 1.64 km (5:49 / km)

WU

S & C/ drills 10:50 [0] 0.52 km (20:50 / km)

Drills and a stride

Running track/road 1:02 [4] 0.4 km (2:35 / km)

400m TT, not really sure why but pretty happy with this, considering no speed work at all recently pretty good time

Running track/road 1:07 [4] 0.4 km (2:47 / km)

Handicap using our last one as a basis so I was last in the group off by a long way, pretty cooked from the last one ngl

S & C/ drills 34:37 [3] 3.15 km (10:59 / km)

Circuits round the outside of the track. Zero motivation for this with dead legs and just ended up walking with two others with some decent chat. Bit of a useless night pretty much a rest day will get in more miles tomorrow to make up for it

Running track/road 5:42 [1] 0.94 km (6:04 / km)

WD

Cross training 10:00 [1]

Home
10 PM

Stretching/rolling 10:00 [0]

No core because circuits earlier with press ups and stuff included. Day off school tomorrow so got a tasty run planned on box hill...

Wednesday Nov 29, 2017 #

3 PM

Running trail/terrain 1:09:15 [3] 14.71 km (4:42 / km) +88m 4:34 / km
shoes: Nike zoom pegasus 33

Nice steady one on a nice loop, first and last k and little bits on the road. Feeling pretty chill for most of it with a bit of tiredness coming in last k or so. Happy better than yesterday
10 PM

S & C/ drills 9:00 [1]

Stretching/rolling 10:00 [0]

Tuesday Nov 28, 2017 #

6 PM

Cross training 10:00 [1]

To the track

Running track/road 8:59 [1] 1.66 km (5:25 / km)

WU - feeling fine

S & C/ drills 12:31 [0] 0.44 km (28:27 / km)

Drillz

Running track/road 20:29 [4] 4.78 km (4:17 / km)

5 x 600 (200 jog)
Aiming for 5k pace (2:08)
First one feeling fairly chill then became a bit of an effort until 4/5 when my lungs were just not responding, struggling to breathe so stepped off, took 2 mins and attempted to jump back in with the group, got to 400m and just couldn’t do it. Came off very frustrated with the plan being to do around 10 but the legs feeling great lungs just not
2:06, 2:10, 2:11, 2:10, 2:08

Running track/road 7:06 [1] 1.0 km (7:06 / km)

WD- Don’t think I’ve ever run so slow, struggling to breathe

Cross training 10:00 [1]

Home
9 PM

S & C/ drills 9:00 [1]

Hip hurting on squats so upped other stuff and skipped them
Tired

Stretching/rolling 10:00 [1]

Monday Nov 27, 2017 #

Note
(rest day)

Worst day in a long time for various reasons capped off by no show adam for our run today. Zero motivation to move
10 PM

S & C/ drills 9:00 [1]

Hip feeling really stiff, remember banging it at one point in the weekend but didn’t think too much of it hmm will keep an eye on it

Stretching/rolling 8:00 [0]

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