Training Log Archive: Sunley

Just messing around on my bike

C • what bike is it? 6

Pretty pleased with this weekend. Got the result i was hoping for in the sprint. Not very happy with the relay, made a 2min mistake costing us the win.

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

JK 2017 - Day 4 RELAY - M/W 40- Leg 1 — 14:30 - 2.6km 65m
2nd Map

Drills

JK 2017 - Day 3 LONG - M14A — 43:40 - 6.1km 140m
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.

Drills

JK 2017 - Day 2 MIDDLE - M14A — 19:32 - 2.9km 65m
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.

C • how does this work? 2

Event: JK 2017 - Jan Kjellström International Festival of Orienteering
 

Jog to and from the model area

Map

Drills

JK 2017 – Day1 SPRINT – M14 - 16:23 – 3.2km 10m
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.

C • Proud of you 2

C • You beat me 1

Jog back to car

2 circuits with 30s rest between exercises and 1 min between circuits

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

C • Good Luck :) 2