Training Log Archive: SunleyIn the 30 days ending Apr 30, 2017:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||||||||||||||
Sunday Apr 30, 2017 #
Stretching / Rolling 15:00 [0]
(rest day)
Saturday Apr 29, 2017 #
Running warm up/down (WU + Drills) 2:54 [3] 0.55 km (5:16 / km)
(injured) shoes: Inov8 X Talons 212
◪ 17:57 [3] *** 2.48 km (7:14 / km) +66m 6:23 / km
spiked:5/5c (injured) shoes: Inov8 X Talons 212
◪ 14:55 [3] *** 1.7 km (8:46 / km) +49m 7:40 / km
spiked:9/9c (injured) shoes: Inov8 X Talons 212
◪ race 14:54 [3] *** 2.9 km (5:08 / km) +29m 4:54 / km
spiked:11/12c (injured) shoes: Inov8 X Talons 212
Running warm up/down (CD) 11:01 [3] 1.6 km (6:53 / km) +40m 6:07 / km
(injured) shoes: Inov8 X Talons 212
Stretching / Rolling 5:00 [0]
Friday Apr 28, 2017 #
PE (Bowling, striking, fieldi) 45:00 [3]
shoes: Trespass Diversion
Thursday Apr 27, 2017 #
Running warm up/down 3:42 [3] 0.48 km (7:43 / km) +50m 5:04 / km
shoes: Inov8 X Talons 212
◪ 52:34 [3] 5.96 km (8:49 / km) +316m 6:58 / km
spiked:25/28c shoes: Inov8 X Talons 212
Wednesday Apr 26, 2017 #
PE 30:00 [3] 0.5 km (1:00:00 / km)
(injured) shoes: Trespass Diversion
19s @ 2:49/km
Stretching / Rolling 10:00 [0]
(injured)
Tuesday Apr 25, 2017 #
Running 21:23 [3] 4.33 km (4:56 / km) +57m 4:38 / km
shoes: Trespass Diversion
Running intervals 6:38 [3] 1.28 km (5:11 / km) +18m 4:51 / km
shoes: Trespass Diversion
2 * 400m [60s]
1:33 @ 3:49/km
1:52 @ 4:27/km + 8m
Monday Apr 24, 2017 #
Stretching / Rolling 10:00 [0]
(rest day)
Sunday Apr 23, 2017 #
Running warm up/down (WU) 8:50 [3] 1.2 km (7:22 / km) +75m 5:37 / km
shoes: Inov8 X Talons 212
◪ 50:59 [3] *** 4.3 km (11:51 / km) +181m 9:48 / km
spiked:13/18c shoes: Inov8 X Talons 212
Map
Was going okay till I whacked my head off a branch at 11, then on the way to 13 tore a massive hole in my clothes.
Missed #3 on purpose, but was an idiot and missed #17 and didn't realise until I was at #18. Then decided to skip the last loop as well because I was running low on time.
Running warm up/down (WD) 15:52 [3] 2.3 km (6:54 / km) +84m 5:50 / km
shoes: Inov8 X Talons 212
Saturday Apr 22, 2017 #
Running warm up/down (WU) 3:53 [3] 0.76 km (5:07 / km)
shoes: Adidas
Running race 21:32 [5] 5.0 km (4:18 / km) +38m 4:09 / km
shoes: Adidas
Got stuck at the start and had to walk the first 10m
Friday Apr 21, 2017 #
Note
(rest day)
Thursday Apr 20, 2017 #
Running 43:35 [3] 9.0 km (4:51 / km) +46m 4:43 / km
shoes: Adidas
Stretching / Rolling 5:00 [0]
Wednesday Apr 19, 2017 #
Running 38:42 [3] 7.2 km (5:23 / km) +46m 5:13 / km
shoes: Adidas
Tuesday Apr 18, 2017 #
Note
In the weeks leading up to the British I need to work on my stamina and speed throughout terrain, especially up hills. That was my downfall on Sunday because I only made ~1min of mistakes but still about 7 minutes behind 1st
Monday Apr 17, 2017 #
Running warm up/down (WU + Drills) 5:29 [3] 0.8 km (6:51 / km)
shoes: Inov8 X Talons 212
◪ race 15:00 [3] *** 2.6 km (5:46 / km) +65m 5:08 / km
spiked:10/11c shoes: Inov8 X Talons 212
2nd Map
Sunday Apr 16, 2017 #
Running warm up/down (WU) 13:20 [3] 2.22 km (6:00 / km) +16m 5:48 / km
shoes: Inov8 X Talons 212
Running warm up/down (WU) 1:24 [3] 0.17 km (8:14 / km)
shoes: Inov8 X Talons 212
◪ race 43:47 [5] *** 6.87 km (6:22 / km) +140m 5:47 / km
spiked:14/17c shoes: Inov8 X Talons 212
9th Map – Results
Went into this knowing that a medal was quite hard to get, so was just wanting to have a good clean race and do as well as I could.
Started off well into #1 planning my route to 2 on the way. Missed the path into #2 so had to go through the green. #3 was easy along the path. Nice straight bearing to #4 with another path run to #5. Bearing to #6 but followed an elephant track which lead me past it and had to double back. #7 was where it all went wrong, fine until the last track, then thought I had crossed the right stream and was following the right one but I had actually crossed a linear marsh. Only realised when the buildings came into sight that I had gone along the wrong one lost about 1 minute on that leg (although winsplits doesn’t have it as a mistake). #8 was another TD2 leg. Probably should have stuck to the paths on #9 but decided to cut across. #10 was simple. Up to the path for #11 and across. The only winsplits mistake came on #12, where I ran about 20m past it. Took #13 along the paths cutting off corners where I could. #14, again along paths. #14 - #15 was sort of a spectator run. #16 there was an elephant track to it. Had to stop and help two little girls exiting #16 so lost about 10secs there. Nice sprint finish with the commentators calling me out.
Pleased with the 2 days and not too disappointed with my result. Need to work on my speed through terrain before the British. Well done Frank for both days.
Saturday Apr 15, 2017 #
Running warm up/down (WU) 13:43 [3] 2.3 km (5:58 / km)
shoes: Inov8 Roclites 295
Running warm up/down (WU) 2:33 [3] 0.3 km (8:30 / km)
shoes: Inov8 Roclites 295
◪ race 19:39 [5] **** 3.31 km (5:56 / km) +65m 5:24 / km
spiked:15/16c shoes: Inov8 Roclites 295
9th Map
Got there early again so lots of time to look around worked out that not everyone had the control on the tractor so made a mental note not to automatically go towards the tractor. Had a good warm up and got used to running through the terrain.
Easy first control, could see it from about 100m away. The only mistake was on the way to 2 missed the control by ~5m and kept on going to the earth wall headed back to see another control, thought it was mine and went over, it wasn’t so headed back and found it. Scrappy in the circle on 3 & 4. Fine to 5, on 6 went round the path until I saw the control and went over to it. Aimed off to 8, hit the stream and ran along to the control. Headed out onto the path for 9, then took a bearing south into the control. Easily into 10, punched an extra control on the way to 11 almost thought it was mine till I checked the code carried on realising I had gone to the wrong hill top and got to the right one. 12 – 16 were all fine.
Overall lost about 57 seconds. Decent run just felt very tired throughout the race.
Friday Apr 14, 2017 #
Running warm up/down 8:48 [2] *** 1.42 km (6:12 / km)
spiked:5/5c shoes: Adidas
Running warm up/down (WU) 10:47 [3] 2.06 km (5:14 / km)
shoes: Adidas
Running warm up/down (WU) 1:20 [3] 0.16 km (8:20 / km)
shoes: Adidas
◪ race 16:29 [5] *** 3.37 km (4:53 / km) +10m 4:49 / km
spiked:18/18c shoes: Adidas
3rd Part 1 - Part 2 - Results
Had a very late start and arrived about 3 hours early so there was a lot of time to look around and get my bearings. Warmed up very well and got used to the area through the warm up/model area.
In the start lane I got a good view of where the course headed off because Matthew Gooch started 2mins in front.
The first control was a rather easy one with no route choice or navigation really required, easily through 2 & 3 until 4 which required a bit of though, there was two main routes, left or right, chose right which was a bit quicker. 5 was a nasty little leg that looked short but was actually a lot longer. Almost missed the entrance into 6 but recovered quickly. 7 was an easy leg but quite easy to mess up when in the circle because you had to look up to see where the control was. 8 & 9 where simple. Lost around 5 seconds on the way to 10 as I had turned the map over halfway to 0 and couldn’t work out where I was. From 10 to 13 where easy requiring almost no thought at all. Probably the biggest mistake was to 14, got halfway then changed my routechoice, might have lost 10 seconds or so. Flowing through the last 4 controls, chose a different routechoice to most people as I wanted to get some good flow through the last and pnealutimate control.
Overall lost around 30 seconds and just didn’t feel fast throughout the course.
3rd place and first individual medal at the Jk’s.
Running warm up/down (WD) 5:04 [2] 0.81 km (6:15 / km)
shoes: Adidas
Thursday Apr 13, 2017 #
S & C 19:17 [3]
5 * Wall squats, 30s [10s]
10 * Bridge, [10s]
10 * Clam into running man on each leg, [10s]
10 * Plank knee drive, [10s]
Circuit courtesy of Kim Baxter
Wednesday Apr 12, 2017 #
Stretching / Rolling 10:00 [0]
(rest day)
Tuesday Apr 11, 2017 #
Stretching / Rolling 10:00 [0]
(rest day)
Monday Apr 10, 2017 #
Running (Ladz run) 54:18 [3] 9.33 km (5:49 / km) +227m 5:11 / km
shoes: Inov8 Roclites 295
Sunday Apr 9, 2017 #
Running warm up/down 2:00 [2] 0.3 km (6:40 / km) +5m 6:09 / km
shoes: Inov8 X Talons 212
◪ 1:01:41 [4] ***** 7.27 km (8:29 / km) +237m 7:18 / km
spiked:16/18c shoes: Inov8 X Talons 212
Stretching / Rolling 10:00 [0]
Saturday Apr 8, 2017 #
Note
(rest day)
Friday Apr 7, 2017 #
Running 25:36 [3] 5.0 km (5:07 / km) +45m 4:54 / km
shoes: Adidas
Thursday Apr 6, 2017 #
PE (Football) 45:00 [3]
shoes: Adidas Football shoes
◪ 1:12:09 [3] ***** 5.87 km (12:17 / km) +200m 10:30 / km
spiked:9/13c shoes: Inov8 Roclites 295
Stretching / Rolling 5:00 [0]
Wednesday Apr 5, 2017 #
Stretching / Rolling 20:00 [0]
(rest day)
Tuesday Apr 4, 2017 #
Running 48:13 [3] 10.0 km (4:49 / km) +100m 4:36 / km
shoes: Adidas
5km splits:
23:42. @ 4:47/km
24:10. @ 4:51/km
Last km was a bit faster as I needed the toilet badly ;-)
Stretching / Rolling 10:00 [0]
Monday Apr 3, 2017 #
PE (Dodgeball) 45:00 [3]
shoes: Trespass Diversion
Running (Ladz run) 34:07 [3] 6.75 km (5:03 / km) +68m 4:49 / km
shoes: Trespass Diversion
Stretching / Rolling 10:00 [0]
Sunday Apr 2, 2017 #
Running warm up/down 6:44 [3] 1.26 km (5:21 / km)
shoes: Inov8 X Talons 212
◪ race 21:10 [5] **** 3.77 km (5:37 / km) +95m 4:59 / km
spiked:14/15c shoes: Inov8 X Talons 212
Pretty decent, caught Louis up 8 mins bc he messed up pretty bad. Spiked everything except the last control but he shouted to us.
Map
Saturday Apr 1, 2017 #
Running (Terrain) 30:07 [3] 4.77 km (6:19 / km) +113m 5:39 / km
shoes: Inov8 Mudclaws 265