Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olly Williams =)

In the 7 days ending Feb 12, 2012:

activity

time

miles

Orienteering

3:04:32

13.19

(13:59)

21.23

(8:42)

300

11 /

11c

100%

Running

2:20:35

17.2

(8:10)

27.68

(5:05)

Gym

30:00

Core Stretching

6:00

Total

6:01:07

30.39

48.91

300

11 /

11c

100%

2:44

0:00

» now

Sunday Feb 12, 2012 #

10 AM

Orienteering 51:56 [3] *** 3.42 km (15:11 / km) +100m 13:15 / km
spiked:11/11c shoes: Swoops

middle style training on home fell, hip was abit sore from running in the snow yesterday so walked round and really focused on navigation was really good dead technical area and nailed every control and every feature on the course reallly good

Saturday Feb 11, 2012 #

10 AM

Running warm up/down 8:57 [3] 1.67 km (5:22 / km)
shoes: Swoops

warm up before training in the snow

Orienteering 21:44 [4] 2.05 km (10:36 / km) +40m 9:40 / km
shoes: Swoops

first time round the course slighty sloppy in places

11 AM

Orienteering 18:55 [5] 2.17 km (8:43 / km) +40m 7:59 / km
shoes: Swoops

same course but better plans this time and got used to tricky terrian again much better and 3 minutes quicker

Running warm up/down 6:07 [3] 0.9 km (6:48 / km)
shoes: Swoops

warm down after morning session

Orienteering 15:54 [5] 1.77 km (8:59 / km)
shoes: Swoops

short close going well and got into the map

1 PM

Running 8:41 [3] 1.0 km (8:41 / km)

jog to long control pick

3 PM

Running warm up/down 7:56 [3] 1.67 km (4:45 / km)
shoes: Swoops

afternoon warm up

Orienteering 16:04 [4] 2.71 km (5:56 / km) +25m 5:40 / km
shoes: Swoops

sprint in haverigg sound dunes with all the lads

Orienteering 15:29 [5] 2.6 km (5:57 / km) +25m 5:41 / km
shoes: Swoops

second sprint course going well

4 PM

Orienteering 36:04 [4] 5.02 km (7:11 / km) +70m 6:43 / km
shoes: Swoops

long control pick missed a couple out to get back in time but great fun and going well

Orienteering 8:26 [3] 1.49 km (5:40 / km)
shoes: Swoops

warm down after control pick and jog back to the buses

Friday Feb 10, 2012 #

Note
(rest day)

proper happy vale v crewe been cancelled because of the snow so im not missing it! happy days! :D and GB squad this weekend cant wait :)

Thursday Feb 9, 2012 #

7 PM

Running 41:47 [4] 9.33 km (4:29 / km)
shoes: New Balence Road Shoe

easyish run with harriers was at the front leading the way for most of it and feel better now comapred to tuesday back to normal. did couple of little efforts nothing major though

8 PM

Running 7:58 [3] 1.69 km (4:43 / km)
shoes: New Balence Road Shoe

easy jog in

Core Stretching 6:00 [1]

Wednesday Feb 8, 2012 #

3 PM

Gym 30:00 [1]

Tuesday Feb 7, 2012 #

Note

going to do my 3km soon to compare

7 PM

Running 36:14 [3] 7.29 km (4:58 / km)
(sick) shoes: New Balence Road Shoe

steady run

got a bit of a cold/cough more of a cough so easy run at harriers with rob and josh

Monday Feb 6, 2012 #

6 PM

Running 22:55 [2] 4.13 km (5:33 / km)
shoes: Adidas Adizero Adios

recovery run

was dead p****d off from school and stuff today just everything anoying me and tired and feel asleep when i got in so had no motivate to go but once i went felt much better and was great even though it was nearly dark and dead foggy down a country lane! calfs feels better now after yesterday

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