Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olly Williams =)

In the 31 days ending Jan 31, 2012:

activity	#	time	miles		km		+m
Running	22	9:33:37	72.0	(7:58)	115.88	(4:57)	300
Orienteering	11	6:46:16	41.53	(9:47)	66.84	(6:05)	980	16 /	160c	10%
Gym	3	2:00:00
Core Stretching	10	1:16:00
Cycling	1	18:00	4.97	(3:37)	8.0	(2:15)
Total	39	19:53:53	118.51		190.72		1280	16 /	160c	10%
[1-5]	38	19:48:53

2:25

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Tuesday Jan 31, 2012 #

7 PM

Running 13:03 [3] 2.79 km (4:41 / km)
shoes: New Balence Road Shoe

run to shav

Running hills 27:42 [5] 6.58 km (4:13 / km)
shoes: New Balence Road Shoe

hill fartlek session

on the shav loop, 4 loops. good training sprint 600m up a long hill, jog 400m then 400m up another hill, then jog 300m back to the start of the loop.

felt good but tired but once i was going was going alright was 3rd/10 of us beat all the youth apart from adam whos like 19 and henry but beat him on half them, deffo improving. no pain no gain!

8 PM

Running 11:13 [3] 2.22 km (5:03 / km)
shoes: New Balence Road Shoe

jog back to harriers

Core Stretching 5:00 [1]

Sunday Jan 29, 2012 #

Note
(rest day)

Saturday Jan 28, 2012 #

11 AM

Orienteering race 14:57 [5] *** 3.2 km (4:40 / km)
15c shoes: Swoops

MDOC chasing sprint at bruntwood parked planned by alex! was good race and fun and made the must of a average area but was quite nice where the little trees where mapped :)

prolouge. went alright bit slow at times because i needed the toilet but finished strong could have gone quicker if i didnt need the toilet!

Orienteering race 18:53 [5] 4.15 km (4:33 / km)
shoes: Swoops

chasing sprint.

was alright just was feeling it at the start and felt like a slog but once i got going was alright. think it was all the dead muddy paths making running hard putting me off! no real mistakes and 2nd overall behind lewis not bad, should have won if id started quicker but coundlt get going quick enough! felt strong though still and espically at the end and good map reading again :)

then went queens park once home and did a bit on the map

12 PM

Running warm up/down 6:33 [2] 0.9 km (7:17 / km)
shoes: New Balence Road Shoe

warm down with tom horton talking about gps..

Thursday Jan 26, 2012 #

7 PM

Running 52:01 [4] 11.64 km (4:28 / km)
shoes: New Balence Road Shoe

steady run but quickish felt good and pushed on in places with mike

8 PM

Running warm up/down 5:58 [3] 1.24 km (4:49 / km)
shoes: New Balence Road Shoe

Core Stretching 5:00 [1]

Wednesday Jan 25, 2012 #

Note
(rest day)

3 PM

Gym 1:00:00 [1]

resting legs just upper body stuff

Tuesday Jan 24, 2012 #

7 PM

Running tempo 49:37 [5] 11.17 km (4:27 / km) +40m 4:22 / km
shoes: New Balence Road Shoe

set off for a "easy" run acroding to neil. but after a minute the pace rocketed and stayed this way all the way back. felt good anyway even though i would have prefered a slower run. feeling good at was at the front all the way round and in the second half people began dropping off. rob and josh died half way, nice to know im alot quicker and fitter than them.

neil wanted me go the track tomorrow tonight for intervals, think ill have a rest go next week dont want to over do it with to many hard sessions

8 PM

Running warm up/down 7:36 [3] 1.64 km (4:38 / km)
shoes: New Balence Road Shoe

jog back

Core Stretching 8:00 [1]

Monday Jan 23, 2012 #

Note
(rest day)

Sunday Jan 22, 2012 #

Running warm up/down 9:46 [3] 1.4 km (6:59 / km)
shoes: Swoops

warm down jog round the area and check 22 which i messed up and figure out :)

11 AM

Orienteering race 35:41 [5] *** 6.08 km (5:52 / km) +90m 5:28 / km
23c shoes: Swoops

WCH middle distance event

was small area alright but was tough going very windy and open heathland so was small in places. pretty clean run apart from 5 lost 10 seconds just off, bad route to 8 went up inside of down extra 25 secs. 3 seconds on 12. 10 seconds on 19 gully was further away from path so confussed. minute on 20 werid bit of mapping. minute on 22 seem another control and was distracted so went to it looked similar to a marsh though! overall about 3 minutes quicker but felt dead strong again and quick

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Swoops

Saturday Jan 21, 2012 #

Event: EUOC Big Weekend

11 AM

Orienteering race 22:09 [5] 4.5 km (4:55 / km) +25m 4:47 / km
19c shoes: Swoops

schools league at a new area in speake, liverpool right next to the airport. was an alright area although the map could have been more detailed in places and more in sprint style in places. another bad thing was that about half the control kites on my course were all on the floor so in places i ran past them as i was expecting to see them but just asumed i wasnt there but it was hidden on the floor.

mistake on 1 lost 1 minute good plan was follow paths then cut in for 200m hit the gully then run along it and run into gully junction and control but there were all little gullies before it, caught alot of people out. another mistake on 4 control was on the floor and i saw it but looked like a sainsbury bag so ran past it then got confussed. another 1 minute. same for 13 was on the floor so ran straight past it. think states should be just at schools league espcically a small like today its not much more effect putting them out. lost alot 2.30 minutes.

overall not the best run but still won. but positives where that had some good map reading in places, took a perfect bearing and felt really good runninf which allowed come back to win the race, so a good training race and good to be orienteering at flat out pace nearly in alot of the course.

12 PM

Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Swoops

little jog before and bigger jog after back with a loop though the area

Thursday Jan 19, 2012 #

3 PM

Gym 35:00 [1]

7 PM

Running 59:41 [4] 12.9 km (4:38 / km) +20m 4:35 / km
shoes: New Balence Road Shoe

first run back after the weekend now that my cold has gone :) bit stiff legs but once i got going was going well :) legs also abit stiff from the gym before

8 PM

Core Stretching 5:00 [1]

Wednesday Jan 18, 2012 #

Note
(sick) (rest day)

colds nearly gone, would go gym but revising instead. might go harriers tomorrow :)

Tuesday Jan 17, 2012 #

Note
(sick) (rest day)

exam and got a cold

Monday Jan 16, 2012 #

Note
(sick) (rest day)

Sunday Jan 15, 2012 #

10 AM

Orienteering 1:21:00 [3] *** 10.84 km (7:28 / km) +250m 6:42 / km
19c shoes: Adidas Swoop

long distance men had 13.8 women had 7k

missed out 6,7,8 on the 2nd map calf became really tight and was tired, but was good enjoyed the route choices and a long orienteering course :) good preperation for JK and BOC

12 PM

Running warm up/down 10:04 [2] 1.56 km (6:27 / km)
shoes: Adidas Swoop

jog back

Saturday Jan 14, 2012 #

10 AM

Orienteering race 28:45 [5] *** 5.19 km (5:32 / km) +100m 5:03 / km
11c shoes: Adidas Swoop

middle race

not a race but si and everything but had to do it rather quick. was good caught chris zac and cherry at 2 and flowed well though the course and felt quick and strong. no mistakes which was good. also contour only so pleased with my navigation :) beat zac and chris which is good confidence for pre-season :)

11 AM

Orienteering 49:22 [4] *** 6.52 km (7:34 / km) +100m 7:02 / km
18c shoes: Adidas Swoop

chasing start middle race, finish the first and set off a minute later.

caught chris and zac again, left zac and kept seeing chris, proablly went bit quick on the first course but didnt reliase we werent getting a rest and also had a thorn in my toe for the last half which was painful

12 PM

Running warm up/down 16:01 [2] 2.59 km (6:11 / km)
shoes: Adidas Swoop

jog back and back after to the relay

3 PM

Orienteering race 21:09 [3] 2.91 km (7:16 / km) +70m 6:29 / km
shoes: Adidas Swoop

relay training

mass start with zac and chris won :) felt strong , was swaping at the front with chris though route choice and errors

4 PM

Orienteering 18:10 [3] 3.12 km (5:49 / km)
shoes: Adidas Swoop

second relay, retired half way round due to a small blister

Running warm up/down 6:33 [2] 1.11 km (5:54 / km)
shoes: Adidas Swoop

jog back after relay

6 PM

Core Stretching 5:00 [0]

Friday Jan 13, 2012 #

9 PM

Orienteering 10:42 [4] *** 2.02 km (5:18 / km) +15m 5:06 / km
9c shoes: Adidas Swoop

GB squad weekend

night sprint O, didnt put gloves on so had frozen hands! messed up 1 by 20 seconds but rest was okay fell over by 4 on some rocks :(

Thursday Jan 12, 2012 #

7 PM

Running 59:51 [4] 13.23 km (4:31 / km)
shoes: New Balence Road Shoe

steady long run at the harriers, calf wasnt to bad little bit tight feeling at times but on the whole good!

8 PM

Core Stretching 10:00 [1]

Wednesday Jan 11, 2012 #

Note
(rest day)

Business Exam today.

so rest and its rest day today/gym day but didnt feel up for it so had a rest might go tomorrow seem as im off

Tuesday Jan 10, 2012 #

7 PM

Running intervals 49:28 [4] 10.5 km (4:43 / km) +50m 4:36 / km
shoes: New Balence Road Shoe

long efforts with recovery jog inbetween quite tough efforts where about 700m - 1km, felt quick again but got a dead bad stumach cramp during the one so took that on easy, then jogged it in on the way back. also tight calf but that seems better today (wednesday) to strech it out :) going to take it easy now till the weekend

8 PM

Core Stretching 8:00 [1]

10 PM

Core Stretching 12:00 [1]

Monday Jan 9, 2012 #

Note
(rest day)

just seen the emails for the weekend, looks good cant wait! :D

Sunday Jan 8, 2012 #

12 PM

Running tempo 14:29 [5] 3.68 km (3:56 / km) +50m 3:41 / km
shoes: Adidas Adizero Adios

started bit slower but flat out for atleast 12 minutes felt good again :)

Running warm up/down 12:12 [3] 2.83 km (4:19 / km) +40m 4:02 / km
shoes: Adidas Adizero Adios

jog back effort on the hill though

Saturday Jan 7, 2012 #

11 AM

Orienteering race 46:17 [5] *** 7.81 km (5:56 / km) +250m 5:07 / km
spiked:16/18c shoes: Adidas Swoop

MDOC - Lyme Park, john o groats. head to head race which is 20 controls in a loop "style" and depending on your age you have to miss 2,3 or 4 controls out trying to find the best route. came =2nd, micheal adams won but only had 3 to get but was catching him and alistar all the last 1/4 still got alistar nearly got micheal though but oh well!

had a good race, didnt make any mistakes spiked all the controls but 2 and 3 but the map was wrong at 3 and 2 was crafty! liked lyme park for area good area :) felt quite fast and really strong espically towards the end.

http://www.mdoc.org.uk/results/20120107/medium.htm...

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Adidas Swoop

Thursday Jan 5, 2012 #

7 PM

Running 53:57 [4] 11.78 km (4:35 / km)
shoes: New Balence Road Shoe

harriers eayish run nothing to fast but could feel my stomach abit weather i was hungary but i shouldnt have been eat enough before but that was over only lasted about 5 minutes then faster towards the end espilaly when it started raining! windy again nice run, cant run cheshire xc champs on saturday beacuse the athletics club have entered me even though i havent been a member for 6 months:/? and have registed me to there club for some reason so i have write so some stupid "chnage of club" form and letter!

8 PM

Core Stretching 8:00 [1]

Wednesday Jan 4, 2012 #

2 PM

Cycling 18:00 [3] 8.0 km (2:15 / km)

easy just to see how my knee is feels alright just little bit saw from bruising but will be running tomorrow will be fine :)

Gym 25:00 [2]

Tuesday Jan 3, 2012 #

7 PM

Running 28:10 [4] 2.0 km (14:05 / km)
shoes: New Balence Road Shoe

run out to shavington loads of us but then dropped off for are group to do the session

Running 29:10 [5] 6.36 km (4:35 / km) +100m 4:15 / km
shoes: New Balence Road Shoe

4 loops of shavington with 8 efforts, 2 on each loop. Was good session was tempted go with the other half of the group on a long slow run but wanted a hard session. Beating Neil on most of them which 2 months ago he was beating me so good improvements and felt good and strong!:) but fell over on the last effort at the end as I tool my last stride landed on a pothole and foot twisted away and fell on my knee and hand ripped me new trousers!!;O will be okay though :) either lyme park Saturday or Cheshire xc champs if I can get a late entry

8 PM

Running 11:32 [3] 2.26 km (5:06 / km)
shoes: New Balence Road Shoe

jog back

Core Stretching 10:00 [1]

Sunday Jan 1, 2012 #

12 PM

Orienteering race 59:11 [5] *** 10.5 km (5:38 / km) +80m 5:26 / km
28c shoes: Adidas Swoop

POTOC new years day laurie bradley score event 2012

28/32 controls
6th/170ish

was a good event for POTOC only a small club! about 170 people there with most west midlands for some score competion. werid map instead of having A3 they used A4 but both sides half the area on each side with a hosuing estate in the middle decided go get the north side first as it would leave me with more chocies at the end which was good as i was able to cut of which i would have been late if id gone the over way round. had sbout 4 minutes left and decided grab a extra control on the way back which just managed well a minute spare with a hard last 5! :P alright area in places

1 PM

Running warm up/down 12:00 [3] 1.5 km (8:00 / km)
shoes: Adidas Adizero Adios

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