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Training Log Archive: FrankTownley

In the 7 days ending May 6:

activity # timemileskm+m
  Running trail/terrain4 1:37:39 12.48(7:50) 20.08(4:52) 129
  Running track/road3 1:14:19 10.85(6:51) 17.46(4:15) 47
  S & C/ drills3 45:00 0.75 1.2
  Cross training4 40:00
  Total5 4:16:58 24.07 38.74 176

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Sunday May 6 #

Note
(rest day)

For some reason have completely crashed today and needed a 2 hour nap. This might be tio catching up to me but otherwise I’m clueless because I’ve been feeling fine all week except legs being mashed after 1500. Will see how I feel tomorrow

Saturday May 5 #

8 AM

Running track/road 5:02 [1] 1.07 km (4:42 / km)
shoes: Adidas energy boost

WU

Running track/road 20:33 [3] 5.0 km (4:07 / km) +10m 4:04 / km
shoes: Adidas energy boost

Chilled round the parkrun trying to pace a friend to sub 20, wasn’t close but they were happy with a 20s pb. Good fun

Running track/road intervals 7:30 [4] 1.77 km (4:14 / km)
shoes: Adidas energy boost

5 x 30s hard, 60s off

Not as quick as I’d like to be at, legs have felt pretty flat all week. Think I need to just work out how to recover from track races and what works. Mileage should significantly drop over the next 2 months or so coz there’s zero point running over 30 mins inbetween sessions/races

S & C/ drills 25:00 [1] 1.2 km (20:50 / km)
shoes: Adidas energy boost

Drillz in the sunshine. Lavely

Running track/road 6:02 [1] 1.22 km (4:57 / km) +18m 4:36 / km
shoes: Adidas energy boost

WD

Friday May 4 #

6 PM

Cross training 5:00 [1]

Cycle

Running trail/terrain 20:14 [2] 4.37 km (4:38 / km) +36m 4:27 / km
shoes: Inov8 mudclaw

Easy 20 as was feeling tired yesterday. Very nice day out

Cross training 5:00 [1]

Home

Thursday May 3 #

7 PM

Cross training 5:00 [1]

Cycle

Running trail/terrain 1:00:03 [2] 12.37 km (4:51 / km) +93m 4:41 / km
shoes: Inov8 mudclaw

Easy longer - plodding along at 4:40s until about 35 mins in when legs felt tired so dropped it to 4:50s. Wow the track mashes up the legs

Cross training 5:00 [1]

Home

Wednesday May 2 #

4 PM

Running trail/terrain 4:55 [1] 1.01 km (4:52 / km)
shoes: Nike zoom pegasus 33

WU

S & C/ drills (Drills) 15:00 [1]

Was a rainstorm, literally every person at the event ran for shelter and I just kept doing drills in my cag

Running track/road 4:41 [5] 1.5 km (3:07 / km)
shoes: Adidas XCS spikes

Schools track event 1500m - 4:41

Season opener, seeing where the speed is and what to work on, fairly happy with this, second best time I’ve ever done, 4s off a PB, lots lots more to come I’d hope to be running 4:25 by the end of the season.

Also got roped into doing the high jump as well as this, came second last not sure I’ll be pursuing it further...

Running trail/terrain 6:57 [1] 1.37 km (5:04 / km)
shoes: Nike zoom pegasus 33

WD - legs feeling dead

Cross training 10:00 [1]

Cycle back home after left bike at the track overnight

Tuesday May 1 #

6 PM

Cross training (Cycle) 10:00 [1]

Down to track - very late so pacing it
Was cycling it due to complicated reasons that will be explained tomorrow

Running trail/terrain 5:30 [1] 0.96 km (5:44 / km)
shoes: Adidas energy boost

WU on the grass

S & C/ drills (Drills) 5:00 [1]
shoes: Adidas energy boost

Running track/road 17:00 [4] 3.81 km (4:28 / km)
shoes: Adidas XCS spikes

Taper session before racing tomorrow

3 x 5 x 200m (30s) at 3k pace: 38s
3 mins between sets

Feeling slow but was hitting the times so I guess that was the point of the session, legs a little bit heavy but mostly all good

2 x strides before race tomorrow in spikes, having to be xc spikes tomorrow as have ordered track ones but not coming until a few days

Running track/road 13:31 [2] 3.09 km (4:22 / km) +19m 4:15 / km
shoes: Adidas energy boost

Back home at steady, feeling goood

Monday Apr 30 #

Note
(rest day)

Not feeling too broken but still a good idea to have a rest I think, hopefully after this I can get down to some consistent training and start track season - Surrey champs 12th May

Results from Sunday: https://eventor.orientering.se/Events/ResultList?e...

Has me down in the 200s because I was off in the mass start but my time would’ve put me 88th on the leg. Really happy with that

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