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Training Log Archive: Olly Williams =)

In the 7 days ending Nov 27, 2011:

activity

time

miles

Running

4:41:30

34.24

(8:13)

55.11

(5:06)

330

Strengh + Conditioning

57:00

Gym

40:00

Core Stretching

40:00

Cycling

18:00

4.83

(3:44)

7.77

(2:19)

Total

7:16:30

39.07

62.88

330

1:43

0:00

» now

Sunday Nov 27, 2011 #

10 AM

Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: New Balence Road Shoe

warm up with ella and then jog out to do the thresohold

shes rapid

Running warm up/down 16:00 [2] 1.2 km (13:20 / km)
shoes: New Balence Road Shoe

drills with ella

11 AM

Running tempo 18:33 [5] 5.0 km (3:43 / km)
max:185 shoes: New Balence Road Shoe

thresohold session was good could do 15 or 20 minutes or whatever felt good, i decided to hit 5km then stop as i wanted to see what i would get for 5km. got 18.33, happy with that as it wasnt flat out and not a race situation. i want do some 5/10km races to get some decent times :) but felt good set off maybe bit slow? but then left zac and matt after a minute and kept with tom,lewis,peter and jack then reached the tunnel with them and jack and peter went off so i went with them but behind them then stayed like that till the end but jack and peter stopped after 15 then cought will up but then reached 5km so stopped

best 5km time ive ran so far but reckon i can easy go faster just need a decent 5km race. easy get 17 something

looking at my heart rate graph was very same speed and heart rate all the way 185 max was aiming for 184 as 220-20-age(16) = 184

Running warm up/down 33:08 [2] 5.58 km (5:56 / km)
shoes: New Balence Road Shoe

jog back after thresohold then short recovery run with chris zac and are friend banter

1 PM

Core Stretching 10:00 [1]

Saturday Nov 26, 2011 #

8 AM

Strengh + Conditioning 15:00 [1]

early moening core session with bof physio for me matt zac chris and lewis

11 AM

Running hills 27:24 [5] 5.14 km (5:20 / km) +300m 4:08 / km
shoes: New Balence Road Shoe

hill session did 5 reps not sure about the climb but it was long and steady but just kept going 3 minute reps and jog back felt good

Running warm up/down 16:42 [3] 2.85 km (5:52 / km)
shoes: New Balence Road Shoe

jog out to the hill session with everyone

12 PM

Running warm up/down 12:34 [3] 1.82 km (6:54 / km)
shoes: New Balence Road Shoe

jog back with chris matt zac

3 PM

Running 31:56 [3] 6.3 km (5:04 / km)
shoes: New Balence Road Shoe

recovery run with zac chris and adian and the monsole trail nice run and different running though old railway tunnels :)

Friday Nov 25, 2011 #

Note
(rest day)

Thursday Nov 24, 2011 #

7 AM

Core Stretching 5:00 [1]

5 PM

Strengh + Conditioning 30:00 [1]

last physio :)

7 PM

Running 49:07 [4] 11.44 km (4:18 / km) +30m 4:14 / km
shoes: New Balence Road Shoe

harriers "easy" session was good session felt slow at the start but after about 2km i felt normal again was good run and felt strong

8 PM

Core Stretching warm up/down 15:00 [1]

Wednesday Nov 23, 2011 #

3 PM

Gym 40:00 [2]

Cycling hills 18:00 [5] 7.77 km (2:19 / km)
shoes: New Balence Road Shoe

put it on hills intervels for 15 minutes and kept putting it on the max level on every climb and gentle on the rest sections, realy tough!

Tuesday Nov 22, 2011 #

1 PM

Strengh + Conditioning 6:00 [1]

7 PM

Running 51:06 [4] 11.78 km (4:20 / km)
shoes: New Balence Road Shoe

back at harriers good long run again :) 5 3 minute efforts very fast had a sitch at one point but went, was good! was about 15 of us which is good training about 7 people nearly got ran over by a car haha :P

8 PM

Strengh + Conditioning 6:00 [1]

Core Stretching 10:00 [1]

Monday Nov 21, 2011 #

Note
(rest day)

cheshire east "athlete performance academy" launch

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