Training Log Archive: Olly Williams =)In the 31 days ending May 31, 2011:
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Tuesday May 31, 2011 #
Running 12:00 [3] 3.0 km (4:00 / km)
shoes: New Balence Road Shoe
Sunday May 29, 2011 #
Running 12:00 [4] 3.0 km (4:00 / km)
shoes: New Balence Road Shoe
Thursday May 26, 2011 #
Running intervals 15:00 [4] 2.4 km (6:15 / km)
shoes: Adidas Spikes
Running warm up/down 10:00 [3] 2.0 mi (5:00 / mi)
shoes: New Balence Road Shoe
Tuesday May 24, 2011 #
Note
(rest day)
Running 17:14 [4]
shoes: New Balence Road Shoe
Thursday May 19, 2011 #
Running 18:30 [4] 4.5 km (4:07 / km) +40m 3:56 / km
shoes: New Balence Road Shoe
GOT ON CAIRNGORN :D
Tuesday May 17, 2011 #
Running 2:00 [5] 0.8 mi (2:30 / mi)
shoes: Adidas Spikes
Running warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: New Balence Road Shoe
Sunday May 15, 2011 #
Orienteering race 29:20 [5] *** 4.6 km (6:23 / km) +135m 5:34 / km
21c shoes: Adidas Swoop
needed mike....
but good run couple mistakes about 3 minutes and was on my own but technaicl wise was good race
Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Adidas Swoop
Saturday May 14, 2011 #
Running warm up/down 30:00 [3] 3.0 km (10:00 / km)
shoes: Adidas Swoop
Orienteering race 1:00:20 [5] *** 9.1 km (6:38 / km) +250m 5:50 / km
20c shoes: Adidas Swoop
not to bad run, but could still be alot quicker with reducing my mistakes. also ran a little slower to make sure my navigation was good, which i still made some mistakes but was good but still room for improvement which will be worked on for next season.
took 1 easy and made a clear attackpoint to nail the control, nailed it spot on and gave me loads of confidence. messed 2 up abit lost about 50 seconds just bit scrapy and little to high but relocated on a soild feature striaght away instead of wasting more time. 3 was fine maybe took the larger path route as it would have gave me a better attackpoint. 4 was fine took slow route out of control extra 15 seconds and took the ride from end to end when i should have cut in early so about plus 45 seconds on 4 but rest fine. 5 was average used ob as attackpoint and took a bearing in from the path but the ob was bigger on the ground than on the map which we were told about but i forgot, so was to far over and down. plus 1 minute and 6 was good route just bad exicution at the end plus 1.5 minutes. fell on a rock and hurt both legs coming out of 6 which slowed me down for a while which i lost a minute due to on 7. 8 was alright. good straight route to 9 qucikest split. now this is where i thought id loss it but was one of the best bits of the course in the mining area, just constant thumbing and the speed looked after its self. took the high route to 12 should have taken the low route plus 1 minutes. lost a minute on 13 due to not going straight and brambles. lost another minute on 14 for bad map reading to far over. 30 seconds on 15. 16 fine, 17 fine, 18 fine getting tired! 19 fine and that long run just kept a constant pace :P
Thursday May 12, 2011 #
Orienteering 53:00 [4] *** 7.5 km (7:04 / km) +150m 6:25 / km
16c shoes: Adidas Swoop
good run apart from 15 was that little dodgy stream that has not been re mapped but apprently its going to get re mapped now finally! lost 7 minutes on it :O weekend should be good.
Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Adidas Swoop
Tuesday May 10, 2011 #
Running warm up/down 20:00 [3] 2.5 km (8:00 / km)
shoes: New Balence Road Shoe
Running 4:00 [5] 1.6 mi (2:30 / mi)
shoes: Adidas Spikes
Sunday May 8, 2011 #
Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Adidas Spikes
Running race 10:45 [5] 3.07 km (3:30 / km)
shoes: Adidas Spikes
Saturday May 7, 2011 #
Orienteering race 35:37 [4] *** 4.0 km (8:54 / km) +250m 6:47 / km
30c shoes: Adidas Swoop
blue on beeston castle. one massive hill with a castle at the top, good tough area with little area of tricky and area of vagie so good area.
not bad run wasnt really full on going at it just gentle pace, some big tough long climbs! was first but one control was little in wrong place so mike beat me by 20 seconds but he did run with chris the whole way and i had a dead leg!
Running warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Adidas Swoop
Thursday May 5, 2011 #
Running 10:00 [4] 1.6 km (6:15 / km)
shoes: Adidas Spikes
only did 4 because of racing at the weekend at man citys ground at the sports city complex and beeston castle on saturday which should be good!
Running warm up/down 20:00 [3] 2.0 km (10:00 / km)
Running 1:30 [3] 0.4 km (3:45 / km)
shoes: Adidas Spikes
Core Stretching 6:00 [3]
Tuesday May 3, 2011 #
Orienteering race 43:45 [4] *** 6.1 km (7:10 / km) +175m 6:16 / km
18c shoes: Adidas Swoop
faught i done bad but was first and beat mike by 2 minutes, 1 control was 60m out of place in the wrong pit and couple little mistakes here and there here not bad. fianlly better, but reducing the running for a while until my exams are over!