Training Log Archive: Olly Williams =)In the 30 days ending Apr 30, 2012:
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Monday Apr 30, 2012 #
Core Stretching 8:00 [3]
(rest day)
Sunday Apr 29, 2012 #
12 PM
Running 23:00 [3] 4.8 km (4:47 / km)
shoes: New Balence Road Shoe
easy run as will be doing not loads but enough training this week then british
Saturday Apr 28, 2012 #
Note
(rest day)
torquay v crewe, up at 6 back at 11 no time for a run!
Friday Apr 27, 2012 #
Note
(rest day)
normal friday rest day
Thursday Apr 26, 2012 #
Core Stretching 10:00 [1]
7 PM
Running 54:20 [4] 12.26 km (4:26 / km)
shoes: New Balence Road Shoe
feeling slugisg at the start but nice fast 2k at the end
Wednesday Apr 25, 2012 #
Core Stretching 25:00 [1]
(rest day)
Tuesday Apr 24, 2012 #
6 PM
Orienteering race 38:17 [5] *** 5.0 km (7:39 / km) +300m 5:53 / km
20c shoes: Invo-8 X-Talon 190
Blue at teggs nose, flat tricky on top then dead steep sides and woodland dead good area, came 1st by 4 minutes to alistar t then 5 ahead of alex and tom t and owens retired, but good run strong on the hills and feeling good and no mistakes yay and first race in new shoes felt good
7 PM
Orienteering 32:07 [3] 2.5 km (12:51 / km) +150m 9:53 / km
shoes: Invo-8 X-Talon 190
followed dad round a LG and helped him out in the odd places but was going alright and better towards the end, just gentle for me and warm down
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Invo-8 X-Talon 190
Monday Apr 23, 2012 #
8 PM
Core Stretching 12:00 [1]
Sunday Apr 22, 2012 #
10 AM
Running warm up/down 8:03 [4] 1.34 km (6:00 / km) +120m 4:09 / km
shoes: Swoops
jog to the start all up hill walked a few tiny bits but was meant to take 40 minutes was a easy 15 jog then drills at the start. and had a chat with nev which was good and nice to know people think im doing well and improving well
11 AM
Orienteering race 1:00:35 [5] 8.22 km (7:22 / km) +380m 5:59 / km
shoes: Swoops
stickle pike regional event
started off really well and was going well feel little errors hardly anything but then lost 4 minutes on 12 and a lot got confussed on it (everyone i spoke to) then caught simon bradbury up and he kept putting me off then got really last hungry in the last 2km as i was at nw squad so didnt have a decent breakfast and typical decent energy food. should have been 53/54 minutes. but upto 11 was flying and good navigtaion and compass which is good, looking foward to the british
started off really well and was going well feel little errors hardly anything but then lost 4 minutes on 12 and a lot got confussed on it (everyone i spoke to) then caught simon bradbury up and he kept putting me off then got really last hungry in the last 2km as i was at nw squad so didnt have a decent breakfast and typical decent energy food. should have been 53/54 minutes. but upto 11 was flying and good navigtaion and compass which is good, looking foward to the british
12 PM
Running warm up/down 5:29 [3] 0.9 km (6:06 / km)
shoes: Swoops
warm down but bumped into jane so had a chat with her for ages about the crewe urban map
Saturday Apr 21, 2012 #
11 AM
Orienteering 1:22:15 [4] 12.52 km (6:34 / km) +500m 5:29 / km
shoes: Swoops
training on caw really good area, well not amazing as thers abit to much rock detail so is selectivly mapped but good training and was going well though it all and really got into the long course and flowing well, also did some mini control picks and some short head to head races at the end was running well the whole day and flowing in the terrian and fairly good navigation again and again using my compass more and more which i have being planning to do but starting to come and feel a lot more natural so thats really good.
Thursday Apr 19, 2012 #
2 PM
Core Stretching 15:00 [1]
7 PM
Running 50:07 [4] 11.65 km (4:18 / km)
shoes: Adidas Adizero Adios
harriers was nice and had a good effort at the end for the last 1km maybe more and left everyone
8 PM
Core Stretching 10:00 [1]
Wednesday Apr 18, 2012 #
Note
(rest day)
maybe have a run later but now all the big races and basicly over im taking more time to focus on school work and exams as they are 4/5 weeks away so goning to drop/reduce my wednesday training until there down then back into hard tarining for next year!! which i have started to plan and will be much better tahn this years. seems the right thing to do as i will still be running a hour every tues/thurs and weekends :) will of course be smashing the british...
6 PM
Core Stretching 10:00 [1]
starting more core work now and my roller has come which is really good
Tuesday Apr 17, 2012 #
Running 47:10 [4] 11.1 km (4:15 / km)
shoes: Adidas Adizero Adios
harriers nothing too quick as few lads racing london on sunday
8 PM
Core Stretching 15:00 [1]
Monday Apr 16, 2012 #
Note
(rest day)
gutted is all i can say :(
Sunday Apr 15, 2012 #
11 AM
Running 39:13 [3] 8.26 km (4:45 / km) +100m 4:29 / km
shoes: Adidas Adizero Adios
not too much today and no races on so just went on a gentle run, nothing major just nice and comfortable :) round to bentley round the factory walls to the park did a loop then straight back. couple of nice little hills which i felt good on
12 PM
Cycling warm up/down 9:24 [2]
4.28km
just a losen off after running as still feel abit tight after driving all the way home on friday
just a losen off after running as still feel abit tight after driving all the way home on friday
Saturday Apr 14, 2012 #
Note
(rest day)
rest day friday and travelled home then macc v crewe today so go for a run tomorrow
Thursday Apr 12, 2012 #
11 AM
Orienteering 59:45 [4] 6.93 km (8:37 / km) +250m 7:18 / km
shoes: Swoops
quality technical training at craig a barns.
parked up at the car park then ran up to where the start was did the first 6 controls, spot on again and had look around at 5 to see why i got confussed there in the race, i miss read one of the contours and form line. took the same route to six but slightly more direct in the middle part then to 6. then played around in the countours just matching map to ground which was good then saw 6 deers! back towards the control pick at the start and again playing in the contours there and feeling good, running well whilst making good map contact at the same. then over the big reentrent and in the tricky part and to 17 then 18 then jog back downhill to the car park. not running dead quick but not slow just a good pace and making the most of the terrian, well im here!
parked up at the car park then ran up to where the start was did the first 6 controls, spot on again and had look around at 5 to see why i got confussed there in the race, i miss read one of the contours and form line. took the same route to six but slightly more direct in the middle part then to 6. then played around in the countours just matching map to ground which was good then saw 6 deers! back towards the control pick at the start and again playing in the contours there and feeling good, running well whilst making good map contact at the same. then over the big reentrent and in the tricky part and to 17 then 18 then jog back downhill to the car park. not running dead quick but not slow just a good pace and making the most of the terrian, well im here!
Wednesday Apr 11, 2012 #
11 AM
Running 39:03 [3] 6.4 km (6:06 / km) +150m 5:28 / km
shoes: Swoops
run with dad round faskally dead easy and slow up to garry bridge and up some steep hillside alongside some huge crags right on the edge of the path then back with a loop, just a leg losener
Tuesday Apr 10, 2012 #
Note
(rest day)
"On the men's course another control, number 19, appeared to be wrongly positioned, but most competitors escaped with less than two minutes damage."
explains my 4 minutes lost at craig a barns then...
explains my 4 minutes lost at craig a barns then...
Monday Apr 9, 2012 #
10 AM
Orienteering 24:41 [4] *** 3.97 km (6:13 / km) +175m 5:06 / km
16c shoes: Swoops
JK relay
wasnt really in the mood woke up dead tired and in one of those moods where you dont want to eat so ran the race half asleep and with one piece of toast and a yougout so not the best so was just a run still come back 4th and was going fast in places but dont map contact again which is good. but didnt have a chance of a podium so didnt really fire me up so wasnt dead motivated. but was werid as people kept getting short gaffles on me and i kept getting away and ran the end hard and well and gained ferw places on people that had a short gaffle. but bring on the BOC relays, gonna be goooood!;)
wasnt really in the mood woke up dead tired and in one of those moods where you dont want to eat so ran the race half asleep and with one piece of toast and a yougout so not the best so was just a run still come back 4th and was going fast in places but dont map contact again which is good. but didnt have a chance of a podium so didnt really fire me up so wasnt dead motivated. but was werid as people kept getting short gaffles on me and i kept getting away and ran the end hard and well and gained ferw places on people that had a short gaffle. but bring on the BOC relays, gonna be goooood!;)
11 AM
Running warm up/down 10:00 [3] 0.5 km (20:00 / km)
shoes: Swoops
ddint warm up much as i want motivated and was late as i was in the toilet cue for ages with ciaran, but had a warm down with evie and some leg strethces. going to do some oing this week when im still up here until friday probally go to craig a barns re-run some of teh course and do soem technical training seeming there is nothing to match it at home so should take the most of the "oppertunity"
Sunday Apr 8, 2012 #
1 PM
Orienteering race 1:25:57 [5] *** 9.81 km (8:46 / km) +475m 7:03 / km
spiked:16/21c shoes: Swoops
JK long race didnt havent course 1 today had are own 18/20E course.
had a good run but should have been 80/81 minutes. spiked 1 and took it carefully and got one of the fastet times, same on 2 good clear and good attackpoints and another quick split. did well on 3 and 4 good soild bearings which where spot on and made me feel good :) then a good route to 5 picking off all the features and was really into the map which i havent been much before and was looking up and felt good and felt that it clicked which is good which has always been one of my downpoints. then the long leg which i took 15 minutes which was similar to everyone else apart from aidan who was 11 minutes :O just shows how quick he is though the terrian. but carried out my route well and was really getting into the map and feeling and flowing well! nailed 7,8 and bit slow on 9 but was tricky and wanted to get it not get lost. fine on 10 just bit off plus 20 secs. lost 1 minutes on 11 bad bearing. spiked 12 and 13. took a werid route to 14 and lost a bit of time but spiked it. spiked 15 but was a really tough leg staright up a steep hill for ages. climbed 100m in about 400/500m so tough work but ran it mostly. spiked the control and 16, again spiked 17 with some really good navigation. spiked 18 going well. messed 19 up with a werid green bushes all over the leg and lost contact and then couldnt find the control but found 2 others just not mine so lost 4 minutes :( and was on for 80 minutes so disapointed. but didnt let it put me off and spiked 20 and 21 then finished :)
overall a good race and felt good and a real confidence boost!:) and started to click navigation wise which is what i have been missing should have been 3rd overall but with the mistake on 19 i was 4th which is still good as a bottom year on M18E so dead happy :) been a good jk but made some stupid mistakes and looking foward to the relay race tomorrow less pressure :)
had a good run but should have been 80/81 minutes. spiked 1 and took it carefully and got one of the fastet times, same on 2 good clear and good attackpoints and another quick split. did well on 3 and 4 good soild bearings which where spot on and made me feel good :) then a good route to 5 picking off all the features and was really into the map which i havent been much before and was looking up and felt good and felt that it clicked which is good which has always been one of my downpoints. then the long leg which i took 15 minutes which was similar to everyone else apart from aidan who was 11 minutes :O just shows how quick he is though the terrian. but carried out my route well and was really getting into the map and feeling and flowing well! nailed 7,8 and bit slow on 9 but was tricky and wanted to get it not get lost. fine on 10 just bit off plus 20 secs. lost 1 minutes on 11 bad bearing. spiked 12 and 13. took a werid route to 14 and lost a bit of time but spiked it. spiked 15 but was a really tough leg staright up a steep hill for ages. climbed 100m in about 400/500m so tough work but ran it mostly. spiked the control and 16, again spiked 17 with some really good navigation. spiked 18 going well. messed 19 up with a werid green bushes all over the leg and lost contact and then couldnt find the control but found 2 others just not mine so lost 4 minutes :( and was on for 80 minutes so disapointed. but didnt let it put me off and spiked 20 and 21 then finished :)
overall a good race and felt good and a real confidence boost!:) and started to click navigation wise which is what i have been missing should have been 3rd overall but with the mistake on 19 i was 4th which is still good as a bottom year on M18E so dead happy :) been a good jk but made some stupid mistakes and looking foward to the relay race tomorrow less pressure :)
Running warm up/down 20:00 [3] 2.4 km (8:20 / km) +100m 6:54 / km
shoes: Swoops
warm up to the start and drills was a werid warm up as was on a steep slope so was a different style but still warmed up efficently
3 PM
Running warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Swoops
Saturday Apr 7, 2012 #
12 PM
Orienteering race 42:14 [5] ***** 5.76 km (7:20 / km) +230m 6:07 / km
20c shoes: Swoops
JK Middle
didnt start off well made a mistake got a bit off track in the green and was too low and lost about 1 minute, lost 30 seconds on 2 from messing, hit 3 and 4 fine with good plans and routes and started to get going. was ok on 5 took a bearing but was 15 metres so lost couple seconds. messed 6 up had a good plan following the side of the green but messed up but got it in the end after reloctaing. took 4,30 so lost atleast 2 minutes. got 7 fine straight though the marsh. saw chris on the way to 8. nailed 8,9,10 as they werent in the dead tricky terrian and pushed. carried on pushing to 11,12 (specator) got away from chris on the way to 13 had a good route and plan and only started to read the map well from here and get into the map. started to flow really well and going well in the control pick after specator nailed 14 and 15 increasing the gap but then was slighty out on 16 so he caught me then straight to 17 and 18 then contour to 19 and conntour 20 then downhill finish. was really angry after my run but looking at the result 7th (6th brit) so not to bad. and was scrapy at the start but was difficult day as the results show and really looking foward to tomorrow my type of race and terrian should suit me and physed for it ;)
didnt start off well made a mistake got a bit off track in the green and was too low and lost about 1 minute, lost 30 seconds on 2 from messing, hit 3 and 4 fine with good plans and routes and started to get going. was ok on 5 took a bearing but was 15 metres so lost couple seconds. messed 6 up had a good plan following the side of the green but messed up but got it in the end after reloctaing. took 4,30 so lost atleast 2 minutes. got 7 fine straight though the marsh. saw chris on the way to 8. nailed 8,9,10 as they werent in the dead tricky terrian and pushed. carried on pushing to 11,12 (specator) got away from chris on the way to 13 had a good route and plan and only started to read the map well from here and get into the map. started to flow really well and going well in the control pick after specator nailed 14 and 15 increasing the gap but then was slighty out on 16 so he caught me then straight to 17 and 18 then contour to 19 and conntour 20 then downhill finish. was really angry after my run but looking at the result 7th (6th brit) so not to bad. and was scrapy at the start but was difficult day as the results show and really looking foward to tomorrow my type of race and terrian should suit me and physed for it ;)
Running warm up/down 20:49 [3] 3.41 km (6:06 / km)
shoes: Swoops
warm up to start and then warm up map which wasnt the best as i wasnt going well haha. but just walked around for a bit and matched up the map to ground which really helped and meant i went into the racing feeling better
1 PM
Running warm up/down 10:44 [3] 1.34 km (8:01 / km)
shoes: Swoops
warm down with owens
Friday Apr 6, 2012 #
Event: JK 2012
1 PM
Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: New Balence Road Shoe
warm up and drills
2 PM
Orienteering race 18:46 [5] *** 3.91 km (4:48 / km) +30m 4:37 / km
spiked:24/26c shoes: Adidas Adizero Adios
JK sprint in livingston
started off well was second at 4 but then made a big mistake on 5 and lost 40 seconds and fell over in the process of taking a stupid long route which pi*sed me off as i cut my hand but then saw zac as i was entering 5 which remotived me and smashed 6 ,7,8 took the short route to 9 ;) good route to 10 and 11 and 12 and 13. took a longer route to 14 so lost 10 seconds, lost 10 seconds on 15 as i went round the walls instead of over so lost time this happened in over parts too as it wasnt the proper grey and when mapped with the orange grass it was shown up nearly black so angry at that, pointless time lost and was about to jumo the "wall" which was tiny. long route to 16 so lost 10 secs. 18,19,20 fine caught zac at 17. over the bridge fine in the tricky woods/grass but missed the easy quick route on 22. so overall about 1.15 lost and was going well but didnt let the mistake put me off so happy about that and running well still with a slight cold. 10th overall, 3rd bottom year so happy should have been 5th without the one big mistake and maybe podium without the silly little ones. not feeling 100% so take it as a good run! bring on tomorrow just makes me more up for it
started off well was second at 4 but then made a big mistake on 5 and lost 40 seconds and fell over in the process of taking a stupid long route which pi*sed me off as i cut my hand but then saw zac as i was entering 5 which remotived me and smashed 6 ,7,8 took the short route to 9 ;) good route to 10 and 11 and 12 and 13. took a longer route to 14 so lost 10 seconds, lost 10 seconds on 15 as i went round the walls instead of over so lost time this happened in over parts too as it wasnt the proper grey and when mapped with the orange grass it was shown up nearly black so angry at that, pointless time lost and was about to jumo the "wall" which was tiny. long route to 16 so lost 10 secs. 18,19,20 fine caught zac at 17. over the bridge fine in the tricky woods/grass but missed the easy quick route on 22. so overall about 1.15 lost and was going well but didnt let the mistake put me off so happy about that and running well still with a slight cold. 10th overall, 3rd bottom year so happy should have been 5th without the one big mistake and maybe podium without the silly little ones. not feeling 100% so take it as a good run! bring on tomorrow just makes me more up for it
Running warm up/down 5:00 [3] 0.5 km (10:00 / km)
shoes: Adidas Adizero Adios
warm down and strethes
Thursday Apr 5, 2012 #
Note
(rest day)
in livingston maybe go on the old map later
6 PM
Orienteering 17:55 [3] *** 3.91 km (4:35 / km)
spiked:9/9c shoes: Adidas Adizero Adios
steady pace and little course i planned round livingston north map used for a scottish race a couple of years ago. jogged from the car to the start and did the course and jog back. running well was only slow but still felt fine and flowing well, bring on tomorrow!
Wednesday Apr 4, 2012 #
10 AM
Running 26:23 [3] 5.25 km (5:02 / km)
shoes: New Balence Road Shoe
run to queens park and warm up to meet jackie newton and chris to do some training and get filmed and photographed
11 AM
Orienteering intervals 13:34 [5] 3.33 km (4:04 / km) +40m 3:51 / km
shoes: New Balence Road Shoe
sprintervals with chris while jackie filmed it.
cut one out as we didnt want to do to much and missed apart of one out to save time. had a 300m jog between each one to recover (not included in time/distance)
1. 4.10 - 1.06km
2. 2.24 - 607m
3. 3.37 - 927m
4. 3.22 - 743m
feel better today but still not perfect but feel better now :)
cut one out as we didnt want to do to much and missed apart of one out to save time. had a 300m jog between each one to recover (not included in time/distance)
1. 4.10 - 1.06km
2. 2.24 - 607m
3. 3.37 - 927m
4. 3.22 - 743m
feel better today but still not perfect but feel better now :)
Orienteering warm up/down 7:02 [3] 0.77 km (9:08 / km)
shoes: New Balence Road Shoe
Tuesday Apr 3, 2012 #
Note
looking foward to running tonight and then the BOF thing tomorrow, got a nice course palnned :)
7 PM
Running 40:39 [3] 8.15 km (4:59 / km)
shoes: New Balence Road Shoe
harriers turned back on my own after 20 minutes nose was bunged up
Monday Apr 2, 2012 #
Note
(sick) (rest day)
colds on it way out now, just in time for JK ;D and will have done me good to have a rest