Training Log Archive: Olly Williams =)In the 30 days ending Sep 30, 2011:
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Wednesday Sep 28, 2011 #
Note
(sick) (rest day)
colds nearly gone too, roll on JHI!
Gym 35:00 [2]
Sunday Sep 25, 2011 #
Orienteering 38:45 [4] 6.1 km (6:21 / km)
shoes: Adidas Swoop
did 2/3 exercises because of my cold and 3 little 400m head to head races with alex at the end which were fun
Saturday Sep 24, 2011 #
Orienteering race 32:28 [5] 7.0 km (4:38 / km)
shoes: Adidas Spikes
1st
could have gone quicker in places and stopped off for the toilet at one point
Friday Sep 23, 2011 #
Running race 3:00 [5] 0.95 km (3:09 / km)
shoes: New Balence Road Shoe
last leg as 6th go last, 4 teams, runner from each year.
was equal with mikes team all the way, but then the year 11 stormed it for wells and opened a 100m gap and upper 6th kept it the same so he had 100m up on me! finished 100m behind him so 2nd place was good and kept the gap the same with johny behind me!
Running warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: New Balence Road Shoe
Thursday Sep 22, 2011 #
Running 15:00 [5] 4.4 km (3:25 / km)
shoes: Adidas Spikes
Running warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: New Balence Road Shoe
Core Stretching 8:00 [1]
Wednesday Sep 21, 2011 #
Gym 35:00 [1]
Monday Sep 19, 2011 #
Gym 35:00 [3]
Cycling 30:00 [2]
Running 8:34 [4] *** 2.1 km (4:05 / km)
shoes: New Balence Road Shoe
Sunday Sep 18, 2011 #
Orienteering long 39:41 [5] 8.9 km (4:28 / km) +60m 4:19 / km
shoes: New Balence Road Shoe
was good
Running warm up/down 2:30 [2] 0.6 km (4:10 / km)
shoes: New Balence Road Shoe
Thursday Sep 15, 2011 #
Running intervals 20:00 [4] 5.02 mi (3:59 / mi)
shoes: New Balence Road Shoe
was a good session for once if its going to be more like this ill start coming twice a week again! was running well dropped Rob so he couldnt stick with me as per useral. wasnt much behind Rich about 150m! felt really good and quick :D full on training has started again!
Chris and Joshs last session before uni so was werid but good send off at the end! :D
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: New Balence Road Shoe
Core Stretching 5:00 [1]
Wednesday Sep 14, 2011 #
Cycling 28:00 [1]
Tuesday Sep 13, 2011 #
Running tempo 3:00 [5] 1.2 km (2:30 / km)
shoes: Adidas Spikes
2 straight line
2 100m turn 100m turn 50m turn 50m
not a fan of these sessions but put 100% and actully felt pretty strong and quick!
Running warm up/down 20:00 [3] 2.5 km (8:00 / km)
shoes: New Balence Road Shoe
Core Stretching 8:00 [0]
Sunday Sep 11, 2011 #
Orienteering race 32:29 [5] *** 7.5 km (4:20 / km)
32c
not going to make up excuses.. mispunched:( 2 controls very close together and after some scrapy parts earlier on in the race i was chasing could always see them and i was entering the control could see them clearly so really flew though the control but the one 30m to the side off min:( never mind always next year!
should have gone under 30 getting 29 i think just scrapy in places and a mistake on 3, +1. but was horrible the way the course had been planned was really confussing on the map course going everywhere and loads of butterfly loops :/
Saturday Sep 10, 2011 #
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: New Balence Road Shoe
Orienteering race 1:11:49 [5] *** 15.55 km (4:37 / km)
30c shoes: New Balence Road Shoe
been looking forward to it go london and race in the city like last year as i really enjoyed it. was going to do M16- but with no real competion on it i changed to the mens open. 8.9km ran 15.55km really tiring course at time i as set off to fast and went to fast in the barbican at the start and end where i should have gone slower.
2. +15 secs
3. +1 wrong level
now set out on the proper streets where i started tearing the streets of london up!! ;D :P
10. +3 wrong alley and confussed surrounded by copknes
12. +10 secs should have used other alley
20. +1 wrong level
23. + 25 secs bad route
26. +30 secs
28. +2
overall could have about 8 minutes quicker though mistakes some big and some just little route choices/hessitaion and maybe could have gone quicker in the last 1/3 due to get tired froming being hungary. really good though and wasnt expecting anything from running mens open just expienece and a trip round london while orienteering! after the barbican every other sprint race will be easy! great map also
Thursday Sep 8, 2011 #
Running 27:02 [4] 5.98 km (4:31 / km)
shoes: New Balence Road Shoe
Wednesday Sep 7, 2011 #
Cycling 50:00 [3]
at lever country park near bolton on sixth form bonding thing!
was good with mike leaving all the slow coaches!
Sunday Sep 4, 2011 #
Orienteering long 2:21:58 [4] *** 15.28 km (9:17 / km) +460m 8:05 / km
9c shoes: Adidas Swoop
flat top with steep sides and valleys. medium course, going well winning at 6 then went straight like everyone with the climb route but should have contoured second valley plus 7/8 mins and another 5 on 8. 2nd to mike
Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Adidas Swoop