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Training Log Archive: Olly Williams =)

In the 7 days ending Apr 17, 2011:

activity # timemileskm+m
  Running5 1:58:07 13.1(9:01) 21.08(5:36) 30
  Orienteering4 1:39:59 10.84(9:14) 17.44(5:44) 29084c
  Total9 3:38:06 23.94(9:07) 38.52(5:40) 32084c

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MoTuWeThFrSaSu

Sunday Apr 17, 2011 #

11 AM

Orienteering race 25:00 [3] 3.8 km (6:35 / km) +40m 6:15 / km
shoes: Adidas Swoop

SYO event was taking it easier and in the end only did half the course didnt want over do it. bring on JK :D

Saturday Apr 16, 2011 #

Running warm up/down 30:00 [3] 4.0 km (7:30 / km)
shoes: New Balence Road Shoe

all warm up/down in the day we did
11 AM

Orienteering 45:00 [4] *** 7.5 km (6:00 / km) +200m 5:18 / km
46c shoes: Adidas Swoop

sprint training on wincobank with chris, chris, tom and dave

was good fun espcailly in the flats area then good on the wooded hill side
2 PM

Orienteering 15:00 [4] *** 3.0 km (5:00 / km)
20c shoes: New Balence Road Shoe

sprint training on sheffield uni accomadation

started off slow after last weekend wanted to get my confidence back after the stupid mistake got faster as i went round really good fun
8 PM

Orienteering 14:59 [5] *** 3.14 km (4:46 / km) +50m 4:25 / km
18c shoes: New Balence Road Shoe

good sprint in some rough housing estate in sheffield really good was going for it felt really quick and good navigtaion, could gone little quicker as i felt some food at one point. really good weekend thanks to chris :D

Thursday Apr 14, 2011 #

Note
(rest day)

had a rest today looking foward to the weekend :D
C • Short shorts? 1

Wednesday Apr 13, 2011 #

12 PM

Running 7:00 [5] 2.0 km (3:30 / km) +30m 3:15 / km
shoes: Adidas Spikes

some pe moderation to kae sure or scores were correct, easy win ;D haha 25/25 :D

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

Tuesday Apr 12, 2011 #

Note

"Sprinting off from the start is not a great idea, especially when the first control is very close. Many overshot the first controls in the Heats and the finals."
6 PM

Running warm up/down 20:00 [3] 2.5 km (8:00 / km)
shoes: New Balence Road Shoe

Running tempo 4:30 [5] 1.6 km (2:49 / km)
shoes: Adidas Spikes

400m 2 min rest 4 times
7 PM

Running 19:11 [3] 3.84 km (5:00 / km)
shoes: New Balence Road Shoe

slow jog home

Monday Apr 11, 2011 #

4 PM

Running 25:26 [3] 5.64 km (4:31 / km)
shoes: New Balence Road Shoe

slow jog

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