Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olly Williams =)

In the 29 days ending Feb 29, 2012:

activity

time

miles

Running

8:52:53

67.8

(7:52)

109.11

(4:53)

565

Orienteering

5:02:02

25.16

(12:00)

40.49

(7:28)

385

11 /

85c

12%

Gym

1:10:00

Core Stretching

11:00

Total

15:15:55

92.96

149.6

950

11 /

85c

12%

[1-5]

15:10:55

2:44

0:00

» now

Wednesday Feb 29, 2012 #

2 PM

Running 13:16 [4] 3.07 km (4:19 / km) +25m 4:09 / km
shoes: New Balence Road Shoe

jog to queens park, increasing the speed on the way felt good

Running 15:28 [3] 3.36 km (4:36 / km) +25m 4:26 / km
shoes: New Balence Road Shoe

run back home with warm down

Orienteering 17:47 [5] *** 3.96 km (4:29 / km) +35m 4:18 / km
44c shoes: New Balence Road Shoe

sprint on the new queens park, tipkinder and housing estate map ive mapped which was really good, started off in the houses into tipkidner quickly just straight though and along the river bank then into the park for the last half.

Tuesday Feb 28, 2012 #

4 PM

Running 18:00 [3] 4.0 km (4:30 / km)

no harriers tonight crewe v port vale! quick one as i wasnt feeling it

Sunday Feb 26, 2012 #

12 PM

Running 56:09 [4] 10.24 km (5:29 / km) +400m 4:35 / km
shoes: Swoops

run around bickerton hills with dad, so was easier but did 4 hill efforts which were really steep at one point it was 45 degrees and so tough and rough under foot but really good training and tough. then carried on jogging on the gentle hills to recover.

Saturday Feb 25, 2012 #

Event: British Night Champs

Thursday Feb 23, 2012 #

7 PM

Running 38:39 [4] 8.74 km (4:25 / km)
shoes: New Balence Road Shoe

cut it short bad stumach

8 PM

Running 15:00 [3] 2.5 km (6:00 / km)

slow jog back

Wednesday Feb 22, 2012 #

6 PM

Running 32:45 [4] 7.59 km (4:19 / km) +35m 4:13 / km
shoes: Adidas Adizero Adios

was going to go the track and do some intervals with the harriers but dont think anyone was going so decided not to go and go out on my own, was going to go further around 10k route i had planned to do. started off at a reasonable pace then smashed 2.5k in around 8 minutes then stopped for a piss. then kept up the pace for a about a k all the way down the bank to town but needed toilet so had cut short and jog back, but nice run and good pace at times with some efforts and fast sections felt good

Tuesday Feb 21, 2012 #

3 PM

Running 29:42 [4] 7.08 km (4:12 / km)
shoes: New Balence Road Shoe

didnt go harriers tonight because crewe playing at home good 2-0 win ;) but nice run intervals tomorrow :)

Sunday Feb 19, 2012 #

11 AM

Running warm up/down 7:18 [2] 0.9 km (8:07 / km)
shoes: Swoops

gentle jog then some extra drills

12 PM

Orienteering race 1:09:09 [5] *** 10.2 km (6:47 / km)
30c shoes: Swoops

CSC at cannock chase, disapointed but alright run felt bit slow but after not much running this week and everything thats happened its okay. lost 1.30 on #1 4 minutes on #16, 30 seconds on 17 and 30 seconds on 28 bad route choice. so should have been around 63/64 minutes but also felt hungary at one point and bit slow from not running this week. but know what i need to focus on now and will be fine.

Saturday Feb 18, 2012 #

1 PM

Running 23:52 [3] 5.1 km (4:41 / km)
shoes: Adidas Adizero Adios

very easy week this week, just felt like sh*t before so went to get some air and a little run, cant wait for next week as the routine will be back! and tomorrow CSC on cannack, lets av it!

Thursday Feb 16, 2012 #

1 PM

Gym 40:00 [3]

having a easy week this week with last weekend and it being half term i always find it impossible to train when im off for some reason and been very busy

Tuesday Feb 14, 2012 #

12 PM

Running 23:20 [3] 4.62 km (5:03 / km)
shoes: New Balence Road Shoe

easy recovery run after resting from the weekend and now my hip feels better and was fine agin :) nice easy run and some time to think about things and stuff.

Monday Feb 13, 2012 #

Note
(rest day)

Sunday Feb 12, 2012 #

10 AM

Orienteering 51:56 [3] *** 3.42 km (15:11 / km) +100m 13:15 / km
spiked:11/11c shoes: Swoops

middle style training on home fell, hip was abit sore from running in the snow yesterday so walked round and really focused on navigation was really good dead technical area and nailed every control and every feature on the course reallly good

Saturday Feb 11, 2012 #

10 AM

Running warm up/down 8:57 [3] 1.67 km (5:22 / km)
shoes: Swoops

warm up before training in the snow

Orienteering 21:44 [4] 2.05 km (10:36 / km) +40m 9:40 / km
shoes: Swoops

first time round the course slighty sloppy in places

11 AM

Orienteering 18:55 [5] 2.17 km (8:43 / km) +40m 7:59 / km
shoes: Swoops

same course but better plans this time and got used to tricky terrian again much better and 3 minutes quicker

Running warm up/down 6:07 [3] 0.9 km (6:48 / km)
shoes: Swoops

warm down after morning session

Orienteering 15:54 [5] 1.77 km (8:59 / km)
shoes: Swoops

short close going well and got into the map

1 PM

Running 8:41 [3] 1.0 km (8:41 / km)

jog to long control pick

3 PM

Running warm up/down 7:56 [3] 1.67 km (4:45 / km)
shoes: Swoops

afternoon warm up

Orienteering 16:04 [4] 2.71 km (5:56 / km) +25m 5:40 / km
shoes: Swoops

sprint in haverigg sound dunes with all the lads

Orienteering 15:29 [5] 2.6 km (5:57 / km) +25m 5:41 / km
shoes: Swoops

second sprint course going well

4 PM

Orienteering 36:04 [4] 5.02 km (7:11 / km) +70m 6:43 / km
shoes: Swoops

long control pick missed a couple out to get back in time but great fun and going well

Orienteering 8:26 [3] 1.49 km (5:40 / km)
shoes: Swoops

warm down after control pick and jog back to the buses

Friday Feb 10, 2012 #

Note
(rest day)

proper happy vale v crewe been cancelled because of the snow so im not missing it! happy days! :D and GB squad this weekend cant wait :)

Thursday Feb 9, 2012 #

7 PM

Running 41:47 [4] 9.33 km (4:29 / km)
shoes: New Balence Road Shoe

easyish run with harriers was at the front leading the way for most of it and feel better now comapred to tuesday back to normal. did couple of little efforts nothing major though

8 PM

Running 7:58 [3] 1.69 km (4:43 / km)
shoes: New Balence Road Shoe

easy jog in

Core Stretching 6:00 [1]

Wednesday Feb 8, 2012 #

3 PM

Gym 30:00 [1]

Tuesday Feb 7, 2012 #

Note

going to do my 3km soon to compare

7 PM

Running 36:14 [3] 7.29 km (4:58 / km)
(sick) shoes: New Balence Road Shoe

steady run

got a bit of a cold/cough more of a cough so easy run at harriers with rob and josh

Monday Feb 6, 2012 #

6 PM

Running 22:55 [2] 4.13 km (5:33 / km)
shoes: Adidas Adizero Adios

recovery run

was dead p****d off from school and stuff today just everything anoying me and tired and feel asleep when i got in so had no motivate to go but once i went felt much better and was great even though it was nearly dark and dead foggy down a country lane! calfs feels better now after yesterday

Sunday Feb 5, 2012 #

Event: SYO - Selection Race - Big Moor

11 AM

Running race 32:06 [5] 8.0 km (4:01 / km)
shoes: Swoops

Alsager 5 mile

was going to big moor but was cancelled so decided go alsager 5 was dead snowy so not as many people came but still 600 runners, but usaly has alot more as it is one of britains fastest/best 5 mile races. did alright but went off to quick which resulted in me slowing down in the middle and towards the end and being sick on the home straight, should have been around 31:30 and then take off the snow, should be quicker on a normal race!

should have been quicker with a slower start so i could push on better at the end and with no ice hopefully get uder 30 minutes next time

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Swoops

12 PM

Core Stretching 5:00 [0]

Saturday Feb 4, 2012 #

10 AM

Running warm up/down 16:00 [3] 2.5 km (6:24 / km) +80m 5:31 / km
shoes: Swoops

jog from the carpark out of the area towards this bill hill i could see and to the top and back down followed by some drills and stuff

11 AM

Orienteering race 30:34 [5] 5.1 km (6:00 / km) +50m 5:43 / km
shoes: Swoops

DEE schools league and local event on a new area in wales waun y llyn (hope mountain) quick good only small area some alright contour detail for DEE areas.

1. was fine just bit slow trying get into the map
2 .was fine easy
3 .was fine and went into the control well
4 .straight down the path and cut in could see the control as people we at it
5 .straight down the paths but cut in to early still 2nd fasted time and only 4 sconds down. plus 15 seconds.
6. but hesitent plus 10 seconds
7,8. easy
9. caught duncan up and went on the path he went on should have took lower path. plus 15 seconds.
10.straight, bit slow
11. straight and map swap
12. straight
13.straight good flow and route exicution, bit slow
14. straight
15.caught in the bushes. plus 30 seconds
16. straight
17. straight but 2 crags just offset but circle and line was covering one so was on south crag about 5m away but then worked it out. plus 5 minutes
18. straight long run planned ahead and spotted the control from before in the hillside so already had a good image of the control circle so was easy
finsih. easy

overall a not a bad run flat strong again but very cold and windy which makes it harder and slower, but no major mistakes just a couple of little ones here and there but no huge so happy with that. deffo improvment from a while ago making less mistakes and cleaner but couple of stupid little ones. 2nd and first for schools beat owens and tom horton and won B12 yay! :P with maxium 4000/4000 :P

http://www.deeside-orienteering-club.org.uk/result...

12 PM

Running 5:00 [3] 0.7 km (7:09 / km)
shoes: Swoops

didnt have time for a proper warm down so just went for a quick jog with tomorrow in mind (if its on with all this snow!)

Friday Feb 3, 2012 #

Note
(rest day)

easier week than planned but should be doing abit this weekend preventing it dosent get called off. was going to wednesday to but was cancelled

Thursday Feb 2, 2012 #

7 PM

Running 50:43 [4] 11.03 km (4:36 / km)
shoes: New Balence Road Shoe

good first 25 minutes needed toilet after didnt feel good and hungary :(

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