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Training Log Archive: FrankTownley

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running trail/terrain4 2:46:22 21.24(7:50) 34.18(4:52) 396
  Orienteering2 1:43:48 9.34(11:07) 15.03(6:54) 24929 /38c76%
  Running track/road1 1:11:21 8.31(8:35) 13.37(5:20) 24
  Stretching/rolling7 1:06:00
  S & C/ drills6 40:48 0.4 0.64
  Total13 7:28:19 39.28 63.22 66929 /38c76%
  [1-5]10 6:22:19
averages - sleep:8.1

» now

Sunday Jan 28 #

11 AM

Running trail/terrain 10:18 [1] 1.88 km (5:29 / km) +26m 5:07 / km
shoes: O shoes

10 WU

S & C/ drills 5:06 [1] 0.34 km (15:00 / km)
shoes: O shoes

Orienteering 46:05 [4] *** 7.89 km (5:50 / km) +132m 5:23 / km
spiked:16/19c shoes: O shoes

BKO concorde chase M16

Mostly very good and was disciplined about 90% of the race so happy with that but then 3 mins was binned in 4 controls, coming up to 11 my lower back was suddenly really really hurting after being fine all race. I think this was due to the hill at 10 but not sure anyway this ruined my focus and 11 I hit the mound, hit the two depressions then continued round the hill and got confused, eventually saw some other runners going into it so got lucky. 12 I picked left round the hill which is probably the worst route but I didn’t want any climb and somehow managed to get confused on how far I’d come round the hill and the ‘green’ wasn’t at all obvious. 13 just had no plan but was okay except completely thrown off by a massive bit of what I thought was green but under a close look is only mapped with a veg boundary on the map, but on the old 2014 map is marked as light green. 14 I hit the open in the re-entrant, hit the lower thicket but the contours just didn’t seem right and was doubting myself, in the end the control just didn’t seem to match the countours but was good in relation to the path which annoyed me as I trusted the contours. Ah well most of it was good.


Just a lovely forest to run round and physically felt average, not really pushing it that much but still knackered in the bracken. Back is a concern but it seemed to feel fine after 13 which is really weird and I don’t understand

Running trail/terrain 6:25 [1] 1.08 km (5:56 / km) +8m 5:44 / km
shoes: O shoes

String course looked a bit lonely so did my WD round that
9 PM

S & C/ drills 6:00 [1]

Kept short

Stretching/rolling 10:00 [0]

Saturday Jan 27 #


10 AM

Running trail/terrain 10:44 [1] 2.12 km (5:04 / km) +50m 4:32 / km
shoes: Nike zoom pegasus 33

WU lap of the course

S & C/ drills 4:42 [1] 0.3 km (15:40 / km)
shoes: Adidas XCS spikes

Didn’t factor in the 15 minute toilet queue so not much time for this

Running trail/terrain 15:39 [5] 4.31 km (3:38 / km) +80m 3:19 / km
shoes: Adidas XCS spikes

Southern xc champs 46th
Fairly rubbish race, felt good on the first lap was just chilling but then on the run through to the second lap started feeling bad and suffered up the hill then sorta gave up pushing on the 1k downhill to the finish and came to a poor finish of 46th. Expected a bad result after a bad week so not too fussed at the finish but need to get back some motivation to get back to good results

Running trail/terrain 10:07 [1] 1.56 km (6:29 / km) +45m 5:40 / km
shoes: Nike zoom pegasus 33

Dead WD
10 PM

Stretching/rolling 10:00 [0]

Lower back was hurting quite a bit after race earlier and has persisted over today so will see if it’s worse or better tomorrow but probably nothing

Friday Jan 26 #


Feel shattered
6 PM

Running trail/terrain 50:48 [2] 10.29 km (4:56 / km) +89m 4:44 / km
shoes: O shoes

Easy before southerns tomorrow but just feeling pretty awful, been a bad week in general and have tried to take down the miles but still not feeling as good as last week. Just want to go back to base training but still got 2 more weeks of races
10 PM

Stretching/rolling 10:00 [0]

Thursday Jan 25 #


Couldn’t get to sleep for ages :(
7 PM

Orienteering 57:43 [2] *** 7.14 km (8:05 / km) +117m 7:28 / km
spiked:13/19c shoes: O shoes

Holmbush night O score
Enjoyed this so much, navigation was fairly awful and my compass needs so much work but went better than I thought my previous night O experiences have been bad so happy to get round all but 1 control even if I did completely misinterpret the bonus points system
10 PM

Stretching/rolling 6:00 [0]

Got home very late so my sleep is further ruined

Wednesday Jan 24 #


3 PM

Running trail/terrain 1:02:21 [3] 12.94 km (4:49 / km) +98m 4:39 / km
shoes: O shoes

Attempt at a steady run but conditions a bit too bad to keep up decent pace. Very wet, windy and muddy which just was a bit grim, keeping to 4:30s for first 8k or so then dropped a lot towards the end. Probably best to keep it easier as the legs still feeling tired
One path was literally just a stream
9 PM

S & C/ drills 10:00 [1]

Legs feeling better

Stretching/rolling 10:00 [0]

Tuesday Jan 23 #


6 PM

Running track/road 23:01 [1] 4.53 km (5:05 / km) +5m 5:03 / km
shoes: Adidas energy boost

WU down to track then 1k much slower with the group

Running track/road 19:48 [4] 4.06 km (4:53 / km)
shoes: Adidas energy boost

500, 400, 300, 200 (100 jog)
2k threshy
Was meant to be 2x the set but the legs felt bad, times were alright but just was not feeling good so took 5 mins after the set and went off for 5 laps at 3:40s which was okay. Speed not really with it right now but better to recover than push through a bad sesh me thinks

Running track/road 28:32 [1] 4.78 km (5:58 / km) +19m 5:51 / km
shoes: Adidas energy boost

WD with the group then home with dad extremely ploddy and legs just hurting towards the end not fun
9 PM

S & C/ drills 6:00 [1]

Shattered so kept short

Stretching/rolling 10:00 [0]

Monday Jan 22 #

slept:8.5 (rest day)

Been 2 weeks and 3 races since the last rest day so probably a good idea for one. Tough last week was shown in some cramp coming yesterday so taking down the miles definitely. XC season going alright but the non stop races are starting to be tough. Still got 3 more weeks of xc with southerns, SE inter counties and a surrey league then the O work will need to properly start
9 PM

S & C/ drills 9:00 [1]

Stretching/rolling 10:00 [0]

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