Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olly Williams =)

In the 31 days ending May 31, 2009:

activity	#	time	miles		km		+m
Orienteering	11	7:36:51	28.09		45.2		955	109 /	129c	84%
Running	10	3:14:46	10.82		17.42
Cycling	5	3:07:31	6.84		11.0		75
PE	4	2:55:00
Walking	2	2:50:00	4.6	(36:58)	7.4	(22:58)	460
physical MUD FIGHT	1	2:00:00
Total	24	21:44:08	50.34		81.02		1490	109 /	129c	84%

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Sunday May 31, 2009 #

Orienteering race 25:04 [5] ***** 2.7 km (9:17 / km) +175m 7:01 / km
spiked:7/9c shoes: New Balence 840

MDOC TWIN PEAK @ angle tarn pikes.

tricky area but similpifed it down well. but made 3 mistakes:
1- went round the path and went about a 15 metres to south. about 15/20 seconds lost.
2- could see a control on a stone and a crag to the east while my control was to the south but went to these and where not the right ones. but relocated well becuase #1 was only 30 metres away i went to there and started agian, and my shoe came off and was stuck at the bottum of a marsh took like 30 seconds to get it out and put it back on. about 2 minutes lost here.
7- followed the path along the hill side and big drop and took a bearing from the path bend where i left but was in the rentret the other sid eof the ridge and looked around here, but saw someone and asked them to show me where i was. lost about 45 second.

so if you add the mistakes up about 3 minutes lost which sounds right off about 22 minutes then. made the worst mistakes at the start. was practiseing bearing after yesterday. because it will help as i dont take bearing usally. bearing worked really well on 6, think i would have gone in the reentat if i had not have taken it. i felt is if had gone fast but with my shoe coming off and making 2 small mistakes it added 3 minutes, also with me having a bad run yesterday i had nothing to run for in a way because i was not going win, will the others still had a chance off a top 3.

Walking 1:20:00 [3] 3.0 km (26:40 / km) +150m 21:20 / km
shoes: New Balence 840

to the start and back

Saturday May 30, 2009 #

Event: MDOC twin peak

Orienteering race 45:27 [5] ***** 3.0 km (15:09 / km) +95m 13:05 / km
spiked:7/11c shoes: New Balence 840

MDOC TWIN PEAK @ place fell.

was winning by 2 minutes on zac at control 4 but then messed 5 up a bit so was only winning by 30 seconds and then messed 7 up.
5- went to low and went to 6 which was 50 metres away, so relocated easy and found control ok. plus 1.30 minutes.
7- knowed i needed to go straight up hill but controed it until i hit the path and did not go up the path because there was an area just to the left of me which had the same features in the places, should have know to go up path and go up into control. so was on that hillside for ages trying to work out were i was. finally went to the top and relocted of the big hill and finally found it. lost 14 minutes.
8- was hidden by like 5 rocks so took a while to find it.

would have been 1stish if had done 6 minutes to 7.

more later TEA!

Walking 1:30:00 [3] 4.4 km (20:27 / km) +310m 15:08 / km
shoes: New Balence 840

to the start and back

Friday May 29, 2009 #

Note

going up to twin peak.

Wednesday May 27, 2009 #

Running long 37:51 [4] 8.4 km (4:30 / km)
shoes: Addais running shoes

went down moss lane started off slow as i had a mcdonalds an hour before and was feeling the effect of running only an hour after. for the first 2km i had to have a couple of little stops now and then. but on the way back i was ok, but the tractors where cutting the grass in the feilds and were coming done like every 2 minutes so had to pull over twice. but because i went slow on the way turned off half way home and did an extra 3km. so went round the feild,railway, dirt track and road in loop 2 and a half times. then back home. cold is nearly gone :)

Tuesday May 26, 2009 #

Cycling 37:31 [3] 11.0 km (3:25 / km) +75m 3:18 / km

C • Tour tops 4

Monday May 25, 2009 #

Orienteering race 21:58 [5] **** 2.7 km (8:08 / km) +90m 6:58 / km
spiked:10/11c shoes: New Balence 840

SINS 2009
day 3 @ cordon hill, should be called cordon mountain. it was huge.

had a good run but messed up number 6,like ben did. zac only found it because there were like 3 people at the control and they lead him into it, while we had two think. any way, was at right hight but went to low. took steeper sheep track to 6 and thats why i went to low.

was probally winning at number 5.

think i came 2nd overall.

Running 10:00 [3]
shoes: New Balence 840

wram up/down

C • 2nd-ageee 3

Sunday May 24, 2009 #

Orienteering race 27:02 [5] 3.2 km (8:27 / km) +35m 8:01 / km
spiked:7/9c shoes: New Balence 840

SINS 2009
day 2 @ brown clee was flyin until 6 and went in at the early gate and up the retennt which was a stream and was not on the map, so i lost like 3 minutes and about 1 minute on number 4 because ther was 3 pit right next to each other looked in the other two and not the one with the control. would have close wuth zac agian if it was not for the 2 stipid mistakes.

physical MUD FIGHT 2:00:00 [5]

massive mud fight in the woods at our campsite with ben, zac, ed, sean, bea, helen, callum and to NOC guys.

C • Physical Mud Fight 18

Running 10:00 [3]
shoes: New Balence 840

warm up/down

Saturday May 23, 2009 #

Event: Spring Time In Shropshire

Orienteering race 23:47 [5] *** 3.5 km (6:48 / km) +110m 5:52 / km
spiked:10/11c shoes: New Balence 840

SINS 2009
day 1 @ stapley and rorrington.
had a beast of a run lost 10 sacinds at stat because it took the wrong map and was thumberling wuth that and lost 30 seonds at number one , went to high up the stream.

was only 18 seconds behind zac :)

gona beat him a twin peak :)

Running 10:00 [3]
shoes: New Balence 840

warm up/down

Orienteering race 45:06 [4] *** 4.0 km (11:17 / km) +150m 9:30 / km
shoes: New Balence 840

Following dad on the red course.

Thursday May 21, 2009 #

PE 40:00 [3]
shoes: Addais running shoes

Tennis

Wednesday May 20, 2009 #

Running race 5:35 [5] 1.5 km (3:43 / km)
shoes: Addais running shoes

1550m race at school came 2nd out of 5

Running 20:00 [3] 2.0 mi (10:00 / mi)

Tuesday May 19, 2009 #

Note
(rest day)

about 6km tommorrow in x-country and 1500 race

Monday May 18, 2009 #

Note

I GOT SELECTED FOR LAGGANLIA!!!

C • Well Done 4

Cycling 30:00 [2]

Althelics off because of teachers meeting and it was chucking it down anyway.

Saturday May 16, 2009 #

Orienteering race 29:30 [5] 4.1 km (7:12 / km)
spiked:13/15c shoes: New Balence 840

Cheshire and Merseyside schools league relay @ beacon country park. i though i was running with paul and james, which we would have won by half an hour. but sir put us into 2 good teams instead of 1 amazing team. so i was with olly farren and mike kinge. kingey came back 3rd about 2 minutes behind james and wirral school. so kinge tagged olly farren and olly farren came though the spectator control before our other team and WGS by 10 and 15 minutes and i went round a did it in 29 minutes or s, i think the fast time on the day by 6 minutes. :) i the end we come 1st, WGS 2nd and our other team 3rd. we got medals from the league and for the relay and the winning team got a little trophy each to keep. had a good run and only made small mistakes were the map was dugdy, only about 1 minutes in mistakes.

C • well done :) 3

Running 5:00 [2]
shoes: New Balence 840

warm up/down

Thursday May 14, 2009 #

Cycling 45:00 [3]

saw some jumps at delamere and tried making one at the jumps near mine. it was good.

Wednesday May 13, 2009 #

Running 5:58 [5] 1.5 km (3:59 / km)
shoes: Addais running shoes

althelitcs club

1500

Running 15:00 [3] 1.0 km (15:00 / km)
shoes: Addais running shoes

warm up down

running with strethes

Running 20:00 [3]
shoes: Addais running shoes

Wprking on sprint start and how to speed up in a race.

Tuesday May 12, 2009 #

Orienteering race 56:11 [5] **** 6.0 km (9:22 / km) +60m 8:55 / km
spiked:17/17c shoes: New Balence 840

Delamere north summer evening event. ran blue and think i came 3rd, was 3rd when i left. beat matthew vokes by 10 seconds and mike beasent by 20 seconds.
did not make any mistakes and had a good run.

C • =0 3

Monday May 11, 2009 #

Running 5:52 [5] 1.5 km (3:55 / km)
shoes: Addais running shoes

althelics club timed 1500m run. silver stanard for my age. Beat my PB by 40 seconds from last year.

Running 20:00 [3]
shoes: Addais running shoes

practiseing relay change overs.

Running 2:00 [3] 0.3 km (6:40 / km)
shoes: Addais running shoes

warm up

Sunday May 10, 2009 #

Orienteering race 22:28 [5] ***** 2.2 km (10:13 / km) +45m 9:16 / km
spiked:12/14c shoes: New Balence 840

British middle distance championships at cademan and thringstone woods.
came 4th by 1 second to matthew elkington. beat guy ross and ben bresford. did really well. made only 2 mistakes.
-1: was slow getting into the map and techichalty and was happy when i found control. +20 seconds
-8: come out to path junction and was looking on the wrong side of the path. lost 2 minutes.
-13: was just sprinting and and not map reading. went to far north and did not cut in and along. plus 2 minutes.

did well but should have been 1st or 2nd.

Running 15:00 [3]
shoes: New Balence 840

on the warm up controls next to the start and just running around.

Saturday May 9, 2009 #

Event: British Elite Sprint & Middle Champs

Cycling 45:00 [3]

on the jumps on boneworks. made this massive jump out of sand into a sandy area, was well good. fell off once, but was ok because i landed in the sand!!

Friday May 8, 2009 #

Note
(rest day)

Thursday May 7, 2009 #

PE 45:00 [3]
shoes: Addais running shoes

Tennis

Wednesday May 6, 2009 #

Running race 2:30 [5]
shoes: Addais running shoes

Althetics with school at maccesfeild running track.
3 x 800m relay.
we came 3rd. it was to short for me. so i come back last. at the back of the pack. 3 runners were machines and were 20 meters ahead. then mike did well and johny got use in 3rd.

Running 10:00 [3]
shoes: Addais running shoes

warm up/down

PE 45:00 [3]
shoes: Addais running shoes

Cricket

Tuesday May 5, 2009 #

Cycling 30:00 [3]
(rest day)

Monday May 4, 2009 #

Orienteering race 53:08 [5] 7.0 km (7:35 / km) +150m 6:51 / km
spiked:18/21c shoes: New Balence 840

WJS score event at cannop ponds.
came in with 7 minutres left and 4 controls in under a 1km lop away. but had punched the finished and did not know if i could carry on. so stoped. only made 1 mistake about a minute going to 232 i cut in early and forgot to go along enoght and went up the hill. them someone found it and 2o peole all wnet to it.

BEAT ADAIN SMITH!!!!!!!!!!!!!!!!!!!!!!!!!

LETS HAVE A PARTY!!!!!!!!!!!!!!!!!!!!!

C • ??? 3

Sunday May 3, 2009 #

Event: The "Mike Nelson BOKTrot" NATIONAL EVENT & FCC Final

Orienteering race 39:44 [5]
shoes: New Balence 840

National event. came 7-33. good.

but should have been around 3 or 4 because again i made to 3 stupid mistakes, and there were on line feautres.
8 went to low
9 should have aimed off
10 to high

never mind. beat alex,ben,little scottish kid,guy ross

Saturday May 2, 2009 #

Event: NGOC Regional Event & FCC Cup Final

Event: Triple O Severn 2009

Orienteering race 31:37 [5] 3.7 km (8:33 / km) +25m 8:16 / km
spiked:8/11c shoes: New Balence 840

Light green
was stiff and ran slowly but still got a gold time. made 5 minutes in mistakes.

Orienteering race 35:49 [5] 3.1 km (11:33 / km) +20m 11:12 / km
shoes: New Balence 840

went round an orange with dad showing him how to 'O' finally. i think he really likes it and will be doing more.

Friday May 1, 2009 #

PE 45:00 [3]
shoes: Addais running shoes

Cricket

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