Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olly Williams =)

In the 30 days ending Apr 30, 2011:

activity	#	time	miles		km		+m
Running	18	6:18:30	36.59	(10:21)	58.88	(6:26)	180
Orienteering	13	5:54:03	37.36	(9:29)	60.13	(5:53)	1110	38 /	238c	15%
Cycling	1	17:15	6.21	(2:47)	10.0	(1:44)
Gym	1	15:00
Core Stretching	1	10:00
Total	30	12:54:48	80.16		129.01		1290	38 /	238c	15%

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Wednesday Apr 27, 2011 #

6 PM

Orienteering race 8:53 [5] *** 2.0 km (4:27 / km)
6c shoes: Adidas Swoop

was sick again during the race but was beating chris tom mike and owens at that point. decided stop as i didnt feel well! which i think is wh i did bad at jk now. not supprised about eyoc selections due to me messing saturday and sunday of jk, so didnt even get resevre in the end! never mind time to put full attetion to gcse's now........ and come back stronger next season and the british

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Adidas Swoop

Monday Apr 25, 2011 #

10 AM

Orienteering race 27:00 [5] 4.5 km (6:00 / km)
14c shoes: Adidas Swoop

not bad run messed up 4 but apart from that fine had adam following me

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Adidas Swoop

Sunday Apr 24, 2011 #

1 PM

Running warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Adidas Swoop

2 PM

Orienteering race 52:00 [5] *** 7.5 km (6:56 / km) +300m 5:47 / km
14c shoes: Adidas Swoop

really angary from saturday still. average run mistake on 2 and 4 costing about 6 minutes then again a lack of enuthsiam after the mistake, but now looking back with this "bug" i seem to have i think that could have caused saturday and sundays poor results.

Saturday Apr 23, 2011 #

12 PM

Running 25:00 [3] 2.5 km (10:00 / km)
shoes: Adidas Swoop

1 PM

Orienteering race 1:03:00 [4] *** 8.9 km (7:05 / km) +200m 6:22 / km
24c shoes: Adidas Swoop

bad run 1 was fine but small errors on 2-5 cost me then messing 11 up by 4 minutes then the sun came out and i was dieing and lacking on enthusiam

Friday Apr 22, 2011 #

Event: JK 2011

2 PM

Running warm up/down 20:00 [3] 2.5 km (8:00 / km)
shoes: New Balence Road Shoe

3 PM

Orienteering race 14:32 [5] *** 2.7 km (5:23 / km)
24c shoes: New Balence Road Shoe

jk sprint was sick when i woke up and 1 hour before the race got some bug i think. overall lost 40ish seconds, 4th 10 seconds behind winner, happy but could done better but didnt want run quicker as of the sprint champs experience

Thursday Apr 21, 2011 #

4 PM

Orienteering race 17:00 [5] 3.98 km (4:16 / km)
shoes: New Balence Road Shoe

queens sprint race not bad run

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: New Balence Road Shoe

Wednesday Apr 20, 2011 #

1 PM

Running 18:49 [3] 4.08 km (4:37 / km)
shoes: New Balence Road Shoe

fianlly got round to a run :D started off slow with the heat then had a mad dash for about 700m then slow back. just a slow jog to keep the legs moving for the weekend!

Sunday Apr 17, 2011 #

11 AM

Orienteering race 25:00 [3] 3.8 km (6:35 / km) +40m 6:15 / km
shoes: Adidas Swoop

SYO event was taking it easier and in the end only did half the course didnt want over do it. bring on JK :D

Saturday Apr 16, 2011 #

Running warm up/down 30:00 [3] 4.0 km (7:30 / km)
shoes: New Balence Road Shoe

all warm up/down in the day we did

11 AM

Orienteering 45:00 [4] *** 7.5 km (6:00 / km) +200m 5:18 / km
46c shoes: Adidas Swoop

sprint training on wincobank with chris, chris, tom and dave

was good fun espcailly in the flats area then good on the wooded hill side

2 PM

Orienteering 15:00 [4] *** 3.0 km (5:00 / km)
20c shoes: New Balence Road Shoe

sprint training on sheffield uni accomadation

started off slow after last weekend wanted to get my confidence back after the stupid mistake got faster as i went round really good fun

8 PM

Orienteering 14:59 [5] *** 3.14 km (4:46 / km) +50m 4:25 / km
18c shoes: New Balence Road Shoe

good sprint in some rough housing estate in sheffield really good was going for it felt really quick and good navigtaion, could gone little quicker as i felt some food at one point. really good weekend thanks to chris :D

Thursday Apr 14, 2011 #

Note
(rest day)

had a rest today looking foward to the weekend :D

C • Short shorts? 1

Wednesday Apr 13, 2011 #

12 PM

Running 7:00 [5] 2.0 km (3:30 / km) +30m 3:15 / km
shoes: Adidas Spikes

some pe moderation to kae sure or scores were correct, easy win ;D haha 25/25 :D

Running warm up/down 12:00 [3] 1.5 km (8:00 / km)
shoes: Adidas Spikes

Tuesday Apr 12, 2011 #

Note

"Sprinting off from the start is not a great idea, especially when the first control is very close. Many overshot the first controls in the Heats and the finals."

6 PM

Running warm up/down 20:00 [3] 2.5 km (8:00 / km)
shoes: New Balence Road Shoe

Running tempo 4:30 [5] 1.6 km (2:49 / km)
shoes: Adidas Spikes

400m 2 min rest 4 times

7 PM

Running 19:11 [3] 3.84 km (5:00 / km)
shoes: New Balence Road Shoe

slow jog home

Monday Apr 11, 2011 #

4 PM

Running 25:26 [3] 5.64 km (4:31 / km)
shoes: New Balence Road Shoe

slow jog

Sunday Apr 10, 2011 #

11 AM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Adidas Swoop

12 PM

Orienteering race 32:26 [5] 5.66 km (5:44 / km) +160m 5:01 / km
spiked:14/18c shoes: Adidas Swoop

British Middle Champs 2011

just typed this all in then i pressed back by accidnet :@
anyway take 2!....

was really angery still from yesterday from messing up the sprint final straight from the start. also the sun was really hot i think it was 21 so was roasting combined with running and map reading was tourture. started off slow today as i didnt want to mess up from the off and wanted to get into the map which i did got 1 and 2 fine. this helped on 2 as it was tricky due to all wasit high bushes. 3 was fine, fastest split but i think i got have gone quicker as i was still holding back. lost about 30 seconds on 4 too far right. 5 was fine and 6 got the fastest leg time on 6 again. 7 was good maybe plus 5 seconds for being to couruois. up the wrong stream for 8 just bad navigation and baring, plus 1 minute. 9 was okay plus 25 seconds for stopping to soon the map was mapped dodgy there with the marsh going over a hill making it look like there was only 1 hill when there was 2 so stopped early. fastest split on 10. plus 45 secs maybe 1 minute on 11 dodgy baring so 45 degree error. fastest 12. about 10 sces down on 13. 14 was fine. 45 sceonds lost on 15. 16, 17, 18, finish fine :D

not going to lie here but really ****** off on missing on out on bronze, fair enough if had been someone who had done it fair and square. but looking at the splits it looks like alister thornton has had a piggy back off adain since control 5 and every control from 5 he has been within 5 seconds of his split. clearly followed him round :/ :@ but "his" time put in him 3rd so there goes. but he aint going to have adain or someone decent to follow every race and shoudlnt effect the eyoc selections, so in that case, job done as 3rd's what is needed for the eyoc selections maybe 4th aswell? has just fired me up so much more for jk.............

overall good race but once taking it to pieces, i lost 4 minutes minimum maybe getting towards 5 so bring on jk :D

C • Middle 2

C • Take 2 4

Saturday Apr 9, 2011 #

Event: British Sprint and Middle Champs

Running warm up/down 45:00 [3] 5.0 km (9:00 / km)
shoes: New Balence Road Shoe

all warm up/downs

12 PM

Orienteering race 18:48 [5] *** 3.54 km (5:19 / km) +80m 4:46 / km
spiked:24/29c shoes: New Balence Road Shoe

really hot :/

A heat which means nothing. was fine upto 10. when should have taken the higher route but my running got to fast so i eneded up on the lower route which looks fine on the map with a gap between the 2 buildings but was 2 levels being connected with a stair case. lost about 1 minute then about 10 seconds on 11. the rest of the course was fine apart from 20 where i went 21 first just addes 30 seconds. was really hot and started suffering in the heat towards the end. atleast i know now what it likes to O in proper heat! standard run could have gone 2 minutes quicker without mistakes and without the heat alot quicker..

3 PM

Orienteering race 20:25 [5] *** 3.91 km (5:13 / km) +80m 4:44 / km
25c shoes: New Balence Road Shoe

Sprint Final had 5th last start was happy with that after the confussion of the heats with the C course having a winning time quciker than A, when i should be the same and was not the runners was the course :/ anyways got a good start zac 1 minute infront me so was raring to go and get him! everyone was piling out though the trees so i chardged though getting to the grass then seen there was a control in the tress plus 25 seconds then just sprinted in the general direction of everyone on my start and took a bad route to 2 and messed it up there losing about 40 seconds then hamish caught me from 1 minute which really made me angery. messed up 6 by 10 seconds. but once hamish had coaght all passion and infewsehiasm ( how ever you spell it! ) then finally threw the towel in it 18 saving my self and jogged round the course. bring on the jk sprint! :D

Thursday Apr 7, 2011 #

Core Stretching 10:00 [3]

good stretch

6 PM

Running intervals 10:00 [3] 3.0 km (3:20 / km)
shoes: Adidas Spikes

up the clock and down with rests

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: New Balence Road Shoe

Wednesday Apr 6, 2011 #

5 PM

Cycling 17:15 [3] 10.0 km (1:44 / km)

comfortable

C • ? 5

Gym 15:00 [1]

Tuesday Apr 5, 2011 #

Running race 10:49 [5] 3.0 km (3:36 / km)
shoes: Adidas Spikes

got 3.1k on my watch from having over take people, only just back from my cold still tiny bit but recoken i can get under 10.30 soon

10.49 NOT 11.49 AS PREVOISLY SAID :P

6 PM

Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
shoes: New Balence Road Shoe

Saturday Apr 2, 2011 #

5 PM

Running 25:45 [3] 4.5 km (5:43 / km) +150m 4:54 / km
shoes: Adidas Swoop

in the peak district all weekend was going to do more running but having a cold i didnt.

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