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Training Log Archive: Frank Townley

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Orienteering2 3:35:46 18.07(11:56) 29.08(7:25) 42224 /43c55%
  Running terrain/trail3 2:00:30 14.97(8:03) 24.09(5:00) 172
  Running track/road4 1:44:41 13.17(7:57) 21.2(4:56) 131
  Running trail and road3 1:42:47 12.12(8:29) 19.51(5:16) 270
  Stretching/rolling7 1:10:00
  Cycling 4 50:00
  S & C5 45:00
  Drills1 9:16 0.2(46:36) 0.32(28:58)
  Total18 11:58:00 58.53 94.2 99524 /43c55%
  [1-5]15 10:38:44
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

9 AM

Cycling 10:00 [1]

With dad from the nearest train station
10 AM

Running terrain/trail 4:16 [1] 0.65 km (6:34 / km) +6m 6:16 / km
shoes: O shoes

The muddiest trek to the start I can remember

Orienteering long 1:36:08 [4] 12.38 km (7:46 / km) +212m 7:09 / km
spiked:16/30c shoes: O shoes

Picked the wrong day to run my first brown, had a proper long slog with some fairly horrific navigation. Analysis shows a poor start then some focus until around about an hour when zero plans were being made. Think a bit more strength in longer would help but need to learn to hold discipline throughout in always going what’s my plan, what’s my AP. Also take the time to make sure every control slow and take a bearing, don’t think I took a single one today and way too much circle time lost. Big work to be done

Cycling 10:00 [1]

Back to the train. Absolutely frozen
Wind so strong that was having to pedal like we were climbing on a small downhill it was ridiculous
9 PM

Stretching/rolling 10:00 [0]
slept:7.5

Miles just kept going up and up this week, starting to hit me so definitely backing right off next week. Also new plan is to try and get more sleep really need it

Saturday Dec 9, 2017 #

8 AM

Running track/road warm up/down 5:50 [1] 1.09 km (5:21 / km)
shoes: Nike zoom pegasus 33

Late
9 AM

Running trail and road tempo 17:56 [4] 5.0 km (3:35 / km) +10m 3:33 / km
shoes: Nike zoom pegasus 33

Taking the parkrun as a tempo but mostly just having fun racing it. Employed filthy tactics against a guy I know who only runs road so I got 10s on him in the small wood section 600 from the end and held on he’s a much better runner than me so fairly happy with this. Ended up 4th but no card which is depressing. Freezing which probably adds a few seconds so nae bad

Running track/road 15:22 [1] 2.62 km (5:52 / km) +18m 5:40 / km
shoes: Nike zoom pegasus 33

WD with the lads then home by myself. Legs feeling nicely fresh
1 PM

Orienteering long 1:59:38 [3] 16.7 km (7:10 / km) +210m 6:44 / km
spiked:8/13c shoes: O shoes

Easy O practice with dad using brown only mytchett map. Some very good legs and some howlers, need to check compass a lot more. Includes 5k to and from train stations
9 PM

S & C 9:00 [1]

Didn’t feel I was gaining much from this pretty tired
10 PM

Stretching/rolling 10:00 [0]

Friday Dec 8, 2017 #

6 PM

Cycling 5:00 [1]

Down to the stream skipping out the road

Running terrain/trail 38:28 [2] 7.94 km (4:51 / km) +62m 4:40 / km
shoes: Nike zoom pegasus 33

Easy in the freezing cold. Keeping it short for an easy day

Cycling 5:00 [1]

Ho,e
10 PM

Stretching/rolling 10:00 [0]

No core because racing parkrun tomorrow

Thursday Dec 7, 2017 #

5 PM

Running track/road intervals 53:13 [4] 9.82 km (5:25 / km) +113m 5:07 / km
shoes: Nike zoom pegasus 33

WU ~ 3k (with a quick pit stop in the swimming pool building)
8* hill sprints average 50s each rep with jog recovery down
WD ~ 3k
Feeling okay, not amazing but moving decently well but legs lacticy towards the end need some more speed work I think so will bear that in mind in sessions coming up. Went for short sleeve, mistake. Was starting to freeze in the WD
9 PM

S & C 9:00 [1]

Stretching/rolling 10:00 [0]

Legs proper tight after road earlier, got no idea how people manage to run on the tarmac every run I would shatter

Wednesday Dec 6, 2017 #

6 PM

Running terrain/trail 1:17:46 [3] 15.5 km (5:01 / km) +104m 4:51 / km
shoes: Nike zoom pegasus 33

Reaaaally nice and chill along the hoe stream and golf course, settled into the miles well with a bit of fatigue showing in the last 2k or so. Mostly uneventful but enjoying it nonetheless
10 PM

S & C 9:00 [1]

Stretching/rolling 10:00 [0]

Watch started spazing midway through left me rather confused

Tuesday Dec 5, 2017 #

6 PM

Cycling 10:00 [1]

Track

Running trail and road 6:20 [1] 1.35 km (4:41 / km)

WU

Drills 9:16 [0] 0.32 km (28:58 / km)

Running track/road intervals 30:16 [4] 7.67 km (3:57 / km)

Pyramid session - really tough.
200, 400, 600, 800, 1k, then back down with 100 jog recovery and 5 mins in the middle
Got dragged off way too quick by a 400m guy in our group that dropped off by the first 800, so just me and a guy called Angus that runs for Surrey gritting it out to the end. Sessions like this is what’s gonna see the times drop. Happy
37, 1:17, 1:58, 2:42, 3:25, 3:21, 2:46, 2:03, 1:23, 36

Running trail and road warm up/down 10:47 [1] 1.46 km (7:23 / km)

Dead

Cycling 10:00 [1]

Home with dad
10 PM

S & C 9:00 [1]

Tired

Stretching/rolling 10:00 [0]

Monday Dec 4, 2017 #

5 PM

Running trail and road 1:07:44 [3] 11.7 km (5:47 / km) +260m 5:13 / km
shoes: Nike zoom pegasus 33

Fairly chill loop with Adam going up some fair climb, feeling tired and legs aching on the roads, roughly half road half trail. Thanks Adam nice run
9 PM

S & C 9:00 [1]

Midway through mum comes in and critisises my press up technique oh dear I got roasted

Stretching/rolling 10:00 [0]

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