Training Log Archive: Olly Williams =)In the 31 days ending Oct 31, 2010:
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Sunday Oct 31, 2010 #
Orienteering race 36:00 [4] *** 5.0 km (7:12 / km) +100m 6:33 / km
12c shoes: Adidas Swoop
been there before strange area, technical in places but loads of paths and tunes of nettles and gorse everywhere which is horrible. was doing alright till 10 had get em all fine then took a dogdy route and was forced a random route dur to the gorse bushes and then messed upm 12 in all the gorse so gave up as i had alrady done 5 and had a another 5 to go and needed a shit and the last half was just going round in circles in the same bit about 3 times
Thursday Oct 28, 2010 #
Running 28:00 [4] 4.8 km (5:50 / km)
shoes: Adidas Spikes
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Adidas Spikes
Core Stretching warm up/down 10:00 [1]
Cycling 45:00 [4]
Wednesday Oct 27, 2010 #
Note
(rest day)
Tuesday Oct 26, 2010 #
Running 19:00 [4] 4.5 km (4:13 / km)
shoes: Adidas Spikes
Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
Core Stretching 10:00 [0]
Monday Oct 25, 2010 #
Note
(rest day)
Sunday Oct 24, 2010 #
Orienteering race 52:14 [5] *** 6.96 km (7:30 / km) +285m 6:14 / km
spiked:17/21c shoes: Adidas Swoop
Had a good race, came 3rd :D but lost around 4.30 - 5 minutes so could have easily won. but really good race. plan was to take it staedy at the start and get into the map and increase the speed and to blast the longer easy legs. took some good bearings today and generally really good map reading.
1-fine along path and down
2-straight up
3- along paths bearing in
4-straight
5-to high wrong control about 50m away +1min
6-tho crossing straight down
7-straight up picking of crag
8-bombed it down hill as i could see the control
9-to high and to far +1min
10-straight up
11-straight across picking off rocks
12-along path and down
13-along the ridge to stoodley pike monument bearing into gully to take me into the control
14-contourdropped into the crag to early so + 10secs
15-bearing straight down but was rubbish so went to far west + 2mins
16-massive lag across the moor, this leg scared so planed it well in advense on the way to 13 where was going along the path. straight across steep hillside. contour to the small motor bike path the 50m along there onto the ridge along there picking out the hills then dropped into control
17-staight up
18-contouring dogdy control stones on the map that wernt there but fine
19- straight down
20- straight down
21-cow at the control :P fine
finish-sprint
Running warm up/down 20:00 [3] 2.5 km (8:00 / km)
shoes: Adidas Swoop
Thursday Oct 21, 2010 #
Running 25:00 [4] 4.8 km (5:12 / km)
shoes: Adidas Spikes
Core Stretching 10:00 [1]
Tuesday Oct 19, 2010 #
Running 20:00 [3] 4.75 km (4:13 / km)
shoes: Adidas Spikes
running at 4.10 m/k all the way nice little run round the track
Running intervals 4:53 [4] 1.0 km (4:53 / km)
shoes: Adidas Spikes
felt really strong sprinting good technique and speed
Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: New Balence Road Shoe
Core Stretching 10:00 [1]
Note
Monday Oct 18, 2010 #
Running race 12:24 [5] 3.5 km (3:33 / km) +100m 3:06 / km
shoes: Adidas Spikes
rich went off at the start and decided not to stay with him and have my own race with luke was always ahead off him but he was always there and half way round the first lap he kept pushing really hard so i had to keep increasing. but at the end of the first lap i pulled away when he attcked and kept going creating a gap of 150m on the last lap probs about 100m behind rich so happy again with that. mike was pussying out because he had run twice at the weekend what a faggot. so 2nd best in south cheshire not bad :D
Running warm up/down 15:00 [3] 1.0 km (15:00 / km)
shoes: Adidas Spikes
Sunday Oct 17, 2010 #
Orienteering race 36:00 [4] *** 4.0 km (9:00 / km) +100m 8:00 / km
10c shoes: Adidas Swoop
dead horrible heather and bracken making running slow. got to the event only 30 mins before my start so was not ready in the mind and warmed up.
lost 7 mins at number 1 and 3 at number 8 and probs about 2 more from where i cba cus i knew i had messed up
Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Adidas Swoop
Core Stretching 10:00 [1]
Saturday Oct 16, 2010 #
Running 45:31 [4] 9.5 km (4:47 / km) +100m 4:33 / km
shoes: Adidas Swoop
new run never done it before, ran along part of crewe + nantwich circular walk in the fields. wet grass which was long which made it tough but good fun.
was taking it easy for tomooz
Core Stretching 10:00 [1]
Thursday Oct 14, 2010 #
Running intervals 31:02 [4] 4.9 km (6:20 / km)
shoes: Adidas Swoop
12 times not bad but had wait for the girls befroe we could start another lap
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: New Balence Road Shoe
Core Stretching 15:00 [1]
Tuesday Oct 12, 2010 #
Running intervals 18 [4] 5.5 km (3 / km)
shoes: New Balence Road Shoe
Running warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: New Balence Road Shoe
Running intervals 5:00 [3] 1.0 km (5:00 / km)
shoes: New Balence Road Shoe
100m jog back
Core Stretching 10:00 [1]
Monday Oct 11, 2010 #
Running race 13:26 [5] 3.7 km (3:38 / km)
shoes: Adidas Spikes
3rd but after 3 laps i was leading with mike and rich then rich being rich he had that last bit for the last 900m and opened a lead of around 100m and i was 590m behind mike. really happy with my performence today fast and strong, fell so quick and strong just keep building on it
Running warm up/down 12:00 [2] 1.0 km (12:00 / km)
shoes: Adidas Spikes
Sunday Oct 10, 2010 #
Note
(rest day)
1 mile from the event and a motor bike has a head on with us :( so couldnt go wanted to run there and race but albumale man woudlt let me. even tho theres nothing up with me.
oh well CSC bring it on and were all okay just not the motor bike guy broke top and bottom in his leg 1 in top 2 in bottom he want walk till aleast 6 months
at least were all fine :D <3
Saturday Oct 9, 2010 #
Orienteering 51:13 [3] *** 8.41 km (6:05 / km) +300m 5:10 / km
28c shoes: Adidas Swoop
2 main part the bottom flat bit then the huge hillside to the top, get all the bottom controls fine, but to get to the top there were 3 channels as farmers feilds seperated them so u coundlt just go up 1 and down the over, 2 of them had around 4 controls in each and 1 had 1 control about 30% up so i went up that one to the top which added loads more distance probs a K as i had come dwon and back up one again picking up the last 4 controls
oh well score dosent matter, ybt tomoz :D lets have a good run
Thursday Oct 7, 2010 #
Running 16:00 [4] 4.0 km (4:00 / km)
shoes: Adidas Spikes
Running warm up/down 12:00 [2] 1.0 km (12:00 / km)
shoes: New Balence Road Shoe
Tuesday Oct 5, 2010 #
Running 15:36 [5] 4.14 km (3:46 / km)
shoes: New Balence Road Shoe
Monday Oct 4, 2010 #
Running race 8:24 [5] 2.31 km (3:38 / km)
shoes: Adidas Spikes
4th dead fast start and me n mike were jokin around then realised luke n rich had gone off hard and had some work on are hands on catching luke and rich. fianlly caught luke with 100m to go was about1m behind him but at 500m from the finish i was around 100m away so good finish but i was knackered so he just piped me on the finish. again only 100m ish behind mike so doin good :D
Running warm up/down 20:00 [3] 1.5 km (13:20 / km)
shoes: Adidas Spikes
Sunday Oct 3, 2010 #
Orienteering 35:32 [3] 4.5 km (7:54 / km) +100m 7:06 / km
shoes: Adidas Swoop
Saturday Oct 2, 2010 #
Running race 12:00 [5] 3.3 km (3:38 / km)
shoes: Adidas Spikes
very windy home straight and half bend.
best score was 3.4 could have got 3.5 without the wind i rate
Orienteering race 31:13 [3] *** 3.31 km (9:26 / km)
20c shoes: Adidas Swoop
really tricky to start with made some big mistakes got better tho latter
Orienteering race 23:44 [4] *** 2.55 km (9:18 / km)
24c shoes: Adidas Swoop
bit better but still some small moments of confusion
Orienteering race 18:54 [5] *** 2.4 km (7:52 / km)
20c shoes: Adidas Swoop
winning time was about 17.50 i think really better on this one only 1 mistake were i missed a turn so went an extra 50m