Training Log Archive: Sunley

Running warm up/down (WU) 6:39 1.18 km (5:37 / km) +5m 5:30 / km
ahr:129 max:143 shoes: Inov8 X Talons 212

Running warm up/down (WU + Drills) 4:04 0.58 km (7:01 / km)
ahr:127 max:142 shoes: Inov8 X Talons 212

◪ race 31:47 4.78 km (6:39 / km) +144m 5:47 / km
ahr:160 max:190 spiked:16/16c shoes: Inov8 X Talons 212

S6D 2017- Day 6: Glen Fearder - M14A — 31:43 - 4.3km 140m - Results

Running warm up/down (WU) 6:45 1.05 km (6:24 / km) +46m 5:16 / km
ahr:126 max:159 shoes: Inov8 X Talons 212

Running warm up/down (WU + Drills) 4:19 0.53 km (8:07 / km) +8m 7:34 / km
ahr:145 max:168 shoes: Inov8 X Talons 212

◪ race 29:53 **** 4.26 km (7:01 / km) +169m 5:52 / km
ahr:158 max:189 spiked:13/13c shoes: Inov8 X Talons 212

S6D 2017 - Day 5: Glen Fearder - M14A -- 29:49 - 3.7km 140m - Results

Running warm up/down (WU) 8:17 1.37 km (6:03 / km) +27m 5:30 / km
ahr:154 max:169 shoes: Inov8 Mudclaw 300

Running warm up/down (WU + Drills) 3:28 0.41 km (8:22 / km) +2m 8:11 / km
ahr:145 max:161 shoes: Inov8 Mudclaw 300

◪ race 32:10 **** 3.82 km (8:26 / km) +170m 6:54 / km
ahr:171 max:191 spiked:15/16c shoes: Inov8 Mudclaw 300

S6D 2017 - Day 4: Creag Chonnich - M14A — 32:04 - 3.3km 125m - Results

First thing I was told when I got there was that it was like the south lakes. This gave be a bit of confidence. The first control was pretty easy but almost missed it because I wasn’t concentrating on my compass and drifted. It was on the way to 2 that I realised just how similar to the lakes it was. Headed up to the path and you could see 3 from their. Contoured round the hill to 4 instead of dropping to the path because the terrain was so nice and easy to run on. Only mistake at 5 drifted about 2m to the right of the control and didn’t go far enough because I was expecting to be able to see it from the path. However I thought I was to low so headed up the hill and then in. Looked a bit closer at my map and could work out where I was. Ran back out to the path and down to the junction and followed the path in from there. Went straight to 6 and used the mountain bike trails to keep in contact. As I exited 6 I saw Jonty and thought he’d caught me, but soon realised he was still probably looking for 3, I calmed down after that and carried on along the hill. There was another guy heading for the control and it was obvious he’d spotted the control because he suddenly sprinted off. Was running with him to eight and although I wasn’t that sure of myself he seemed quite confident of where we were going. Got into the right bit and I was expecting to see the control on a post because it was marked as a special feature (it was a hide) and got really confused because I couldn’t see it. There a bunch of people heading behind the hide and I realised that it was actually on a hide. Went straight, again, to 9 and came across it quicker than I expected. Straight through 11, 12 & 13 although I should have gone up to the path and along to 13. 14 was visible from the crossing point and after that it was just a sprint for the finish.

Felt a lot stronger in the forest but unfortunately I ended up 15th which was annoying because that meant my worst place was going to either be 15th or worse.




P.D.P.E (Plan, Direction, Picture, Execution)

	1	2	3	4	5	6	7	8	9	10	11
Plan	2	2	2	2	3	2	3	3	2	3	-
Direction	3	3	3	2	3	2	2	1	3	3	3
Picture	1	3	3	3	3	3	2	1	2	3	-
Execution	1	3	3	2	3	2	2	2	3	3	3

Running 6:46 1.19 km (5:42 / km) +20m 5:16 / km
ahr:124 max:145

Running 1:33 0.19 km (7:59 / km)
ahr:133 max:155

◪ race 28:48 *** 4.0 km (7:12 / km) +143m 6:07 / km
ahr:165 max:185 spiked:12/13c shoes: Inov8 X Talons 212

Running warm up/down (WU) 21:27 3.3 km (6:30 / km) +95m 5:41 / km
ahr:143 max:171 shoes: Inov8 Mudclaw 300

Running warm up/down (WU + Drills) 3:16 0.34 km (9:33 / km)
ahr:170 max:188 shoes: Inov8 Mudclaw 300

◪ race 46:49 **** 5.7 km (8:12 / km) +157m 7:13 / km
ahr:174 max:189 spiked:7/11c shoes: Inov8 Mudclaw 300

S6D 2017 - Day 3: Birsemore Hill - M14A — 46:47 - 4.5km 160m - Results

Decided to go straight to 1 which probably wasn’t a good choice, after that just missed the wall bend and continued up the wall for another 100m until I checked my compass and realised what I’d done. Once I’d got to it I followed an elephant track while also keeping an eye on my bearing and went straight into the control. Up to the ride and followed it along to the path and then stayed the same distance away from the stream. Messed up 4 a bit. Tried to go straight through the green but drifted out to the edge, corrected myself and then missed the control again. Bearing out to the ride / track junction and took a bearing in from there. Drifted a bit to 6 but relocated on a control a bit before mine. Aimed off to the wall and followed it into 7. Stuck to the wall again for 8 but missed the crag and lost about a minute at the end of the leg. Went straight to 9 because the rides weren’t that obvious, when I got to the control it was covered in blood. Stayed in the open forest until I got to the marsh and then headed along towards the hill. There was a nice elephant track that went right to the control, and then another one that lead right out of the control. Kept the speed up but died on the run in.

Better result than the past two days but scrappiest run yet.




Relive.cc

P.D.P.E (Plan, Direction, Picture, Execution)

	1	2	3	4	5	6	7	8	9	10	11	12	13
Plan	3	2	3	3	3	2	2	3	2	3	2	2	-
Direction	2	1	3	2	3	3	2	2	3	3	3	1	-
Picture	2	1	3	2	3	3	2	3	2	2	2	3	3
Execution	2	1	3	3	3	3	2	1	3	3	3	2	-

Running warm up/down (WU) 11:44 1.53 km (7:39 / km) +150m 5:08 / km
ahr:126 max:136 shoes: Inov8 X Talons 212

Running warm up/down (WU + Drills) 2:47 0.37 km (7:27 / km) +1m 7:20 / km
ahr:117 max:141 shoes: Inov8 X Talons 212

◪ race 42:17 **** 4.98 km (8:30 / km) +104m 7:41 / km
ahr:159 max:196 spiked:11/13c shoes: Inov8 X Talons 212

S6D 2017 - Day 2: Balfour Forest - M14A — 42:15 - 4.0km 90m - Results

Started off along the path and came off just after the hill, direction was a bit off but could see the control from quite far away. Started off well to 2 but hit a path and, not seeing the one I was meant to cross I though I had come up to far and immediately turned down the hill and ran off. Only realised what I had done when I got to the large track. Legged it back off up the hill to the control. 3 was a pretty easy control got to another control but knew it wasn’t mine. Went up to the Path and ran along until it met the larger one. Kept near the edge of the forest and got into the control fine. Took a bearing to the area of green and aimed for there, got to it easily and just ran through the marsh towards the stream. Just went on a bearing to 6 as there wasn’t much else to go by. Bearing wasn’t that accurate and ended up a bit lower than I would have liked. 8 was going fine until I lost the green and carried on down. Relocated and headed to the control. I was with Jonty and another guy so just tried to drop them on the way to 9, could see the hill from 8 so didn’t have to bother navigating. Went back up to the path and along from there. Aimed off to the path, passing 2 controls in about 20m, followed the path to the hill and came off there. Direction again wasn’t that good to 12 but it didn’t really matter as the track lead right to it. Wasn’t expecting 13 where it was because for some reason I expected it to be just before the steps into the arena.

Overall, I wasn’t as navigationally strong as yesterday but smaller mistakes. Hopefully will be able to drop this day as well.




P.D.P.E (Plan, Direction, Picture, Execution)

	1	2	3	4	5	6	7	8	9	10	11	12	13
Plan	3	2	3	3	3	2	2	3	2	3	2	2	-
Direction	2	1	3	2	3	3	2	2	3	3	3	1	-
Picture	2	1	3	2	3	3	2	3	2	2	2	3	3
Execution	2	1	3	3	3	3	2	1	3	3	3	2	-

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

S6D 2017 - Day 1: Glen Tanar - M14A — 51:43 - 4.8km 90m - Results

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	-