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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olly Williams =)

In the 7 days ending Mar 15, 2009:

activity # timemileskm+m
  Running5 1:22:08 9.44 15.2 30
  Orienteering2 1:04:09 5.47(11:44) 8.8(7:17) 7032 /35c91%
  Cycling1 30:00
  Walking1 30:00 1.55(19:19) 2.5(12:00)
  Total6 3:26:17 16.47 26.5 10032 /35c91%

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Sunday Mar 15, 2009 #

Running 25:00 [4] 4.0 km (6:15 / km) +30m 6:01 / km
shoes: New Balence 840

warm up and jog to the start and running ariund keeping warm at the start.

Walking 30:00 [2] 2.5 km (12:00 / km)
shoes: New Balence 840

walking from the finish to download with alex.

Orienteering race 22:41 [5] 2.9 km (7:49 / km) +70m 6:59 / km
spiked:8/9c shoes: New Balence 840

Farleton Fell Compass sport cup qualifier

Had a good race, but crap #3. lost 4 minutes on #3 and took some bad route chocies to other controls. were ok route choices but after talking to my coach about them there were a couple of others with safer attackpoints.
#1: good start went straight and did not take the longer path choice and turned out nearly a minute quicker because this girl was of a minutr ahead of me and caught here at #1.
#2: followed path and could see control from the edgr of the path.
#3: BAD. followed path to junction and cut thought the limestone and was 1 metre away from control but carried on running for another 200 metres before i looked at my map, i went to fast. asked a man were i was and ran along path for 10 metres and cut in and could see control. the control descriptions side it was a crag 1.5 metres high, you could step up it. was not half a metre high.
#4: down to bottom path and along until i was at the right crag.
#5: good. along path and climed up rocks and ran to control.
#6: straight on, easy control because you could see the control from #5 because the tree gave it away.
#7: a spectator control in away because you could nearly see it from the start. out of 6 cut on to open and ran looking for the start and cut in.
#8: easy could see it from the start as well.
#9: 2 obivous routes to this control high path or low path, both the same amout of time realy. i took lower and cut in at the gap in the thicket and straight ot control. could see this control on the walk to the start as well.
finish: no marked route so followed elephant track and ran thought bracken and stones.

Saturday Mar 14, 2009 #

Orienteering race 18:02 [5] *** 2.7 km (6:41 / km)
spiked:13/13c shoes: New Balence 840

Orienteering at chorlton water park, MDOC chasing sprint. Prologue
#1: down the path cut in
#2: down the path
#3: followed smaller path and in to control site but no control, the control was 2 metres to east. but lost no time.
#4: on the thickit, ok
#5: messed up so bad tried going throught deep undergrowth, bad idea. turned round and was cut a couple of times. lost 1 minute. but found control ok.
#6: fine
#7: followed small path which went to control.
#8: down big path along river and round fence into control.
#9: along path by lake and could see control.
#10: along path and cut in.
#11: took the route thought the trees, a little slower than the grassy one. found control easy.
#12: a little crag/stoney thing. found control easy.
#13:along path into control
finish: along path

Orienteering race 23:26 [5] *** 3.2 km (7:19 / km)
spiked:11/13c shoes: New Balence 840

Orienteering at chorlton water park, MDOC chasing sprint. chasing sprint.
#1: along path and over bridge. ok
#2: down path
#3:out of fenced area along path cut in and along grassy area. the control was a little pit, and we all went to far south. saw alex as i was looking for control. found it in the end, the group i was in distracted me other wise i think i would have found it ok.
#4: was leading my group of 6 here and lead them into control.
#5: to road and cut thought hedge and along ride wile this man was going crazy because we went thought the hedge and said " this is a sprint O" and was going mad. BEAT HIM :-]
#6: down ride.
#7:down path and on to top of hill.
#8: down big path and along little path to knoll.
#9: thought grass, under fence and along path and down rentrant.
#10: to river and along path next to river, across bridge and to control.
#11: down grass to control.
#12: straight down to control.
#13: along path round lake to trees and to knoll.
finish: up path

Running 5:00 [2]
shoes: New Balence 840

warm up

Friday Mar 13, 2009 #

(rest day)

rest today because i have done 11km this week and i'll probalby doing 10km in racing at the weekend.

Thursday Mar 12, 2009 #

Running 18:31 [5] 4.0 km (4:38 / km)
shoes: New Balence 782

down moss lane with dad, quick today.

Wednesday Mar 11, 2009 #

Running 13:38 [4] 3.2 km (4:16 / km)
shoes: New Balence 782

At school at dinner.

Tuesday Mar 10, 2009 #

Running 19:59 [4] 4.0 km (5:00 / km)
shoes: New Balence 782

Down moss lane with dad, beat my PB by 31 seconds.

Monday Mar 9, 2009 #

Cycling 30:00 [1]

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