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Training Log Archive: Olly Williams =)

In the 31 days ending Jan 31, 2010:

activity	#	time	miles		km		+m
Running	8	3:47:59	30.72		49.45		150
skiing	1	2:00:00
Orienteering	3	1:59:49	12.24	(9:47)	19.7	(6:05)	290	46 /	51c	90%
PE	1	45:00
circuits	1	20:00
core	1	10:00
Total	13	9:02:48	42.97		69.15		440	46 /	51c	90%

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Sunday Jan 31, 2010 #

Event: JOK Burns Weekend - Chasing Sprint

Orienteering race 54:41 [5] 7.0 km (7:49 / km) +150m 7:03 / km
shoes: New Balence 800

northern champs

went wrong way to start :(

did ok

messed 1 up by 1 min

and 10 by 1.30 mins dur to bad baring

but ok race

was tried from yesterday tho

Saturday Jan 30, 2010 #

Event: Northern Champs weekend

Running race 23:13 [3] 5.5 km (4:13 / km) +20m 4:09 / km
shoes: New Balence 840

cheshire schools xc

runin year young tho

came 37th/70

pretty fast but savein meself for my victory tomoz

Thursday Jan 28, 2010 #

Note
(rest day)

Resting now for Cheshire xc on Saturday and northern championships on Sunday

Wednesday Jan 27, 2010 #

Running long 46:06 [4] 9.0 km (5:07 / km) +20m 5:04 / km
shoes: Addais running shoes

went with a club in sandbach but it was just adulets so probs want go again. was ok tho

Saturday Jan 23, 2010 #

Event: MDOC Chasing Sprint Series 2, Sale Water Park

Orienteering 14:16 [5] *** 3.0 km (4:45 / km) +20m 4:36 / km
spiked:9/12c shoes: New Balence 800

chasing sprint

quite fast

only 1 mistake on 5 went to low and saw 8 as it was 100 metres away. + 30 secs

Orienteering race 21:59 [5] *** 4.2 km (5:14 / km) +20m 5:07 / km
spiked:12/14c shoes: New Balence 800

chasing sprint - CHASE

sent of 3rd

came back 3rd, 2nd tho as some1 missed punched

no real majour mistakes in either races probs lost 30 in total from the 2 races
the 2 ppl behind me came closer to me at the end as they went tho the metre deep river with was uncrossable but my share pace and the end let me pull open the gap between us again

Thursday Jan 21, 2010 #

Note

gonna go to the track tonight as hes sorted some long distance stuff just for me :)

Running 17:30 [5] 4.3 km (4:04 / km) +20m 3:59 / km
shoes: Addais running shoes

run back from athletics

Running intervals 25:00 [4] 5.0 mi (5:00 / mi)
shoes: Addais running shoes

15 mins - 3k

10 mins - 2k

fartlac session

Wednesday Jan 20, 2010 #

Running 11:47 [5] 3.2 km (3:41 / km) +20m 3:34 / km
shoes: New Balence 800

nice run at dinner at school

gonna be doin 4.6k now on dinner runs as me an a couple of others are gona do a extra lap from now on

Tuesday Jan 19, 2010 #

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Addais running shoes

gettin bit bored of track runnin now, gonna do some more road :) track to fast and to short distance

Friday Jan 15, 2010 #

skiing 2:00:00 [3]

Thursday Jan 14, 2010 #

Running tempo 10:00 [5] 2.4 km (4:10 / km)
shoes: Addais running shoes

bleep test

level 12 somthin

was 2nd one left and last person was rich who beat the welsh xc champion. he was 0.4 ahead of me. beat chris hes dead good xc runner

Running 15:47 [5] 4.0 km (3:57 / km) +30m 3:48 / km
shoes: Addais running shoes

run bac from althlics club

very fast

core 10:00 [1]
shoes: Addais running shoes

streches

Running 7:00 [3]
shoes: Addais running shoes

drills

Wednesday Jan 13, 2010 #

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

Tuesday Jan 12, 2010 #

Running long 31:36 [5] 7.0 km (4:31 / km) +40m 4:23 / km
shoes: Addais running shoes

Finally gettin some traing in cus the snow is not ad bad now. Went on a longish run round crewe could have gone futher but stock to my orignal route of 7k. Was good run speeded up slot in the last 3k

C • Snow 5

PE 45:00 [3]

Water polo scored bout 3. Was so funny cus there is this boy who can't swim and had to wear a lifejacket

C • Swimming 2

event was cancelled and it took 6 hours to get home cus of the snow

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