Training Log Archive: SunleyIn the 7 days ending Jul 30, 2017:
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Sunday Jul 30, 2017 #
Running warm up/down (WU) 18:44 2.73 km (6:51 / km) +20m 6:37 / km
ahr:140 max:178 shoes: Inov8 Mudclaw 300
Running warm up/down (WU + Drills) 2:20 0.26 km (8:50 / km) +10m 7:27 / km
ahr:160 max:174 shoes: Inov8 Mudclaw 300
◪ race 51:51 **** 5.5 km (9:26 / km) +158m 8:15 / km
ahr:170 max:190 spiked:9/10c shoes: Inov8 Mudclaw 300
The run out was pretty useful to read the map and plan my route to the first control. Decided to just stay along the edge of the green. Only mistake at 2, started off slightly off (19) on my bearing so came out a bit off from where I should have been. However there was a ‘ride’ (it wasn’t marked on the map) that I thought was the one I wanted to go up. Ended up at the control a lot of people thought was ours, the code was 233 and ours was 223. Still thought I was in the right area so wandered around for a bit, went back to the control and Rosie asked me if I want to know where I was. Realised where I was and for some stupid reason I just legged off without taking a bearing so ended up missing the control again and running around like a headless chicken. Decided to head down to the track to relocate, once I’d done that I found the control perfectly. Dropped down to the track and along there to the crossing point. From there onwards I took a bearing and hit the control only a slightly bit east. Rather inaccurate bearing to 4 but you could see the control from the path. Went to the southernmost of the two crossing points, crossed and ran down to the next one for a good attackpoint. Went round the green into the control. Not particularly sure which way I wen to 6, just tried to contour round the hill until I was at the right angle on the slope and headed down. Found the hilltop fine and found the control perfectly. Decided against going up to the path and just followed an elephant track to the control. Up to the path for 8 and went to the lower crossing point and took a bearing up to the control. Went a bit faster down the hill to the crossing point where Wendy got a nice photo of me flying over the fence. Before I had got to 9 I wasn’t sure which control was which, because from the way the control circle had been cut it looked like 9 was the last control. 9 & 10 were easy and just flowed through them.
Not a very good run so definitely will be dropping this day.
P.D.P (Plan Direction Picture)- 1=Poor, 2=Ok, 3=Good
| Leg | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
|---|---|---|---|---|---|---|---|---|---|---|
| Plan | 3 | 3 | 2 | 2 | 3 | 1 | 2 |
2 | 3 | - |
| Direction | 2 | 1 | 2 | 1 | 3 | 3 | 2 | 3 | 3 | - |
| Picture | 2 |
3 | 1 | 2 | 2 | 2 | 3 | 3 | 2 | - |
Friday Jul 28, 2017 #
Running warm up/down (WU + Drills) 5:38 1.04 km (5:25 / km) +5m 5:16 / km
ahr:128 max:149 shoes: Inov8 X Talons 212
◪ race 1:13:25 ***** 6.28 km (11:41 / km) +160m 10:22 / km
ahr:158 max:182 spiked:11/15c shoes: Inov8 X Talons 212
Started off pretty clean was a bit off line into 2 but knew where I was all the time, messed up 3 by thinking I was to far to the right but in fact I was too far left. Dropped down to the path for 4 and came off at the right points. Don't exactly know what happened on 5, found the girls control but knew it wasn't mine
◪ 38:13 2.6 km (14:43 / km) +21m 14:09 / km
ahr:128 max:186
Thursday Jul 27, 2017 #
Running warm up/down 3:20 0.51 km (6:35 / km) +8m 6:05 / km
ahr:115 max:144 shoes: Inov8 Mudclaw 300
Running tempo 9:00 [4] 1.92 km (4:41 / km) +2m 4:39 / km
ahr:145 max:166 shoes: Inov8 Mudclaw 300
940m track, 925m terrain
3:35, 5:43
◪ 31:07 2.39 km (13:01 / km) +15m 12:37 / km
ahr:146 max:174
First few controls one person told the other what they were going to do. Then the rest one person had a map and told the other what they had to do.
◪ 28:18 2.89 km (9:48 / km) +11m 9:37 / km
ahr:148 max:174
One person led the other to near the control and they had to relocate and find the control.
◪ 32:36 4.77 km (6:50 / km) +28m 6:38 / km
ahr:170 max:183
Running 42 0.1 km (7:13 / km) +4m 5:56 / km
ahr:144 max:163
Wednesday Jul 26, 2017 #
Running warm up/down (WU + Drills) 5:04 0.7 km (7:14 / km)
ahr:109 max:128
◪ race 17:42 *** 3.29 km (5:23 / km) +24m 5:11 / km
ahr:119 max:163 spiked:30/31c shoes: Inov8 X Talons 212
Sprint round Badaguish, nice area but pretty hard with 31 controls on one side. Few small routechoice errors and hesitations. Made 2 mistakes, one at 3 where the map was pretty inaccurate and the other at eleven struggled with the 1:1500 scale and ran 20m past the control.
Running warm up/down (WU + Drills) 7:02 1.17 km (6:02 / km)
ahr:131 max:148
◪ race 18:54 *** 2.87 km (6:35 / km) +41m 6:09 / km
ahr:162 max:193 spiked:20/24c shoes: Inov8 X Talons 212
Running warm up/down (WD) 1:50 0.24 km (7:38 / km)
ahr:159 max:176 shoes: Inov8 X Talons 212
Tuesday Jul 25, 2017 #
◪ 1:03:41 ***** 6.09 km (10:28 / km) +139m 9:23 / km
ahr:151 max:187 spiked:19/23c shoes: Inov8 X Talons 212
Running warm up/down 2:01 0.38 km (5:16 / km) +1m 5:11 / km
ahr:128 max:156 shoes: Inov8 X Talons 212
◪ race 13:18 ***** 1.42 km (9:21 / km) +8m 9:06 / km
ahr:146 max:175 spiked:9/10c shoes: Inov8 X Talons 212
◪ race 19:48 2.16 km (9:09 / km) +35m 8:28 / km
ahr:156 max:179 shoes: Inov8 X Talons 212
Monday Jul 24, 2017 #
Note
◪ 32:30 3.72 km (8:45 / km) +83m 7:52 / km
ahr:160 max:180 spiked:18/20c shoes: Inov8 Mudclaw 300
◪ 41:03 ***** 3.99 km (10:18 / km) +89m 9:16 / km
ahr:153 max:179 spiked:10/15c shoes: Inov8 Mudclaw 300
◪ race 14:10 ***** 1.74 km (8:09 / km) +31m 7:29 / km
ahr:168 max:180 spiked:8/10c shoes: Inov8 Mudclaw 300