Training Log Archive: Olly Williams =)In the 31 days ending Oct 31, 2011:
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Sunday Oct 30, 2011 #
Core Stretching 25:00 [1]
Running race 1:06:05 [5] 14.92 km (4:26 / km) +200m 4:09 / km
shoes: Adidas Swoop
9 miles off road with about 2 on road though fields, tracks and a graveyard! was a good race about 230 people racing, set off bit to fast and had done 5km in 20 minutes and was about 10th but then got a slight stich for the next 20 minutes and people were getting past me in the end came 21st which aint to bad but could have gone quicker was slower due to a blister and my "bad" knee which i have twisted the ligament in on the inside which the physio said but it aint that bad think i got it yesterday from jumping down steps but dosent always hurt that bad and dosent hurt much when it does just take it easy.
21st/230+ so happy with that should be top 15 tho. 2nd junior to sea who was 1.04,winner was 58, good training :)
Saturday Oct 29, 2011 #
Running warm up/down 20:00 [3] 2.5 km (8:00 / km)
shoes: Adidas Adizero Adios
Orienteering 17:59 [5] *** 4.19 km (4:18 / km) +30m 4:09 / km
spiked:24/25c shoes: Adidas Adizero Adios
was an okay race lost 30 seconds on 9 never saw the cut in the wall so went longer way round. messed 12 up down wrong street +20. 13 +10 seconds. so plus 1 minute would have been first. was beating carl and josh at 8 by 2 and 6 seconds.
Orienteering race 14:59 [5] *** 3.36 km (4:28 / km) +45m 4:11 / km
spiked:21/21c shoes: Adidas Adizero Adios
Running warm up/down 10:56 [3] 1.48 mi (7:23 / mi)
shoes: Adidas Adizero Adios
Wednesday Oct 26, 2011 #
Gym 40:00 [2]
Tuesday Oct 25, 2011 #
Running hills 48:36 [5] 10.75 km (4:31 / km) +150m 4:14 / km
shoes: New Balence Road Shoe
hard session
Core Stretching 12:00 [1]
Sunday Oct 23, 2011 #
Orienteering 59:09 [4] 7.44 km (7:57 / km) +100m 7:27 / km
shoes: Adidas Swoop
aiming off exercise which made me think about it and i should use it more think it suits my style of o! control descriptions easy, then chase the hear with angus which was good and banter! then some werid relay which was good when i finally worked the format out! pushed hard on the relay and was oing well and focused on map reading on the others but still quick.
good to be in tricky ish area just too many paths! but was oing well which is a change and good:)
Running 15:42 [4] 2.74 km (5:44 / km) +100m 4:51 / km
shoes: Adidas Swoop
Saturday Oct 22, 2011 #
Running race 12:00 [5] 3.43 km (3:30 / km)
shoes: Adidas Adizero Adios
cooper test (12 minute run)
was alright started of fairly steady but still quick was aiming for 3.5km ish got 3.3km last year. had 3 jelly babys before as i was hungry but could slighty feel them at about 6 minutes but ran though but slowed slighty for a lap. then speeded up towards the end and absolty tanked the last minute then the last 100m as i had 20 seconds left and i knew it would be tight to get the last 100m which would have earned me 3500m on the points system but was literaly 2 metres short! so 2nd best to carl (3.5) but happy with that improvement and felt strong and quick but deffo get quicker with less wind and a better breakfast!
Gym 5:00 [3]
shoes: Adidas Adizero Adios
20m sprint = 3.35 seconds
aglility run = 17.56 seconds
standing jump = 2.35 metres
sit and reach = +8cm (got more flexible!)
Running race 14:22 [4] 2.66 km (5:24 / km)
shoes: Adidas Adizero Adios
13.2 (2nd) 1st=13.7
not my favorite was hurting ankles turning abit and was about 4 us left then carl and angus dropped out and i did thought put an alright score in could have gone further but didnt want do too much with over running before.
Wednesday Oct 19, 2011 #
Gym 35:00 [2]
Tuesday Oct 18, 2011 #
Running long 39:18 [5] 9.22 km (4:16 / km) +50m 4:09 / km
shoes: Adidas Adizero Adios
was quite quick and had 4 bursts of about 500m. but was generally fast pace, was hard but good :)
Running warm up/down 8:15 [3] 1.66 km (4:58 / km)
shoes: Adidas Adizero Adios
Monday Oct 17, 2011 #
Note
(rest day)
Sunday Oct 16, 2011 #
Orienteering race 29:41 [5] ***** 5.12 km (5:48 / km) +80m 5:23 / km
shoes: Adidas Swoop
not a bad run on halkyn only 2nd time there and last time i got terribly lost! so wasnt loving the fact of running there! did blue instead of green so mens open champ ;D didnt really make to many mistakes, only 10 seconds on 1, 20 on 2, 20 on 11, 50 on 12. so about 2 minutes but really clean good run and felt very fast and strong which is good;) beat owens by 5 minutes and jon(3rd) by 12! good times!
Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Adidas Swoop
Saturday Oct 15, 2011 #
Orienteering 2:00:00 [2]
shoes: New Balence Road Shoe
Orienteering race 21:46 [5] 4.73 km (4:36 / km) +35m 4:26 / km
shoes: New Balence Road Shoe
knew the courses and the area well after putting all the controls out, so went round just see how fast i could go and how much i could by! won by 3.20 from owens and tom horton was 28. good race but felt good just need try run like that for over sprint races and read the map better.
on the whole the event went well just over 150 competiors and lots of good comments on the courses from alot of people and that was without the bit with loads of building being out of bounds due to building work
Thursday Oct 13, 2011 #
Running 29:47 [3] 6.27 km (4:45 / km)
shoes: New Balence Road Shoe
started off well but turned into hide and seak which was rubbish as no neil was away tonight :/ oh well steady run. will be doing alot this weekend :)
Wednesday Oct 12, 2011 #
Running 15:00 [4] 3.0 km (5:00 / km)
shoes: New Balence Road Shoe
Tuesday Oct 11, 2011 #
Running 20:00 [4] 4.94 km (4:03 / km) +50m 3:51 / km
shoes: New Balence Road Shoe
Running 19:59 [2] 3.4 km (5:53 / km)
shoes: New Balence Road Shoe
warm down
Sunday Oct 9, 2011 #
Running 27:23 [4] 5.85 km (4:41 / km)
shoes: Adidas Swoop
Thursday Oct 6, 2011 #
Running long 52:00 [4] 11.6 km (4:29 / km)
shoes: New Balence Road Shoe
first time was good chucking it down, some real manly training! was good:) average speed little bit of speeded up once not much though.
the guy said he'd been looking for me and wanted me to join from seeing me in the paper!
Wednesday Oct 5, 2011 #
Running 42:35 [4] 7.5 km (5:41 / km)
shoes: Adidas Swoop
Tuesday Oct 4, 2011 #
Running 23:00 [4]
Sunday Oct 2, 2011 #
Orienteering 30:00 [5] 6.0 km (5:00 / km)
shoes: Adidas Swoop
ran my own race rubbish gaffles at the start 3 totally different courses :/ but was at the front just did my own race. fell over too on slippy tarmac. lost 2 minutes where a fence wasnt on and bad route then a extra minute where i miss read the code and ended up going there 2 times. easy under 27 should been. bad weekend.
Saturday Oct 1, 2011 #
Orienteering race 54:00 [4] 7.0 km (7:43 / km) +145m 6:59 / km
shoes: Adidas Swoop
disapointing run was only 10 seconds behind adain at 3 which was 8 minutes in. big erroe on 4 45 degree off + 9 minutes with mistake on 9 and just so angary at 4 ifound it hard to run decent. should been easy under 40. new orienteering style from now on......