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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olly Williams =)

In the 7 days ending Apr 21, 2009:

activity # timemileskm+m
  Orienteering4 4:03:05 13.86(17:33) 22.3(10:54) 78537 /43c86%
  BMXing1 2:30:00
  Running3 1:00:00 1.86 3.0 100
  Total4 7:33:05 15.72 25.3 88537 /43c86%

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Tuesday Apr 21, 2009 #

Running 10:00 [3]
shoes: New Balence 840

warm up/down

Orienteering race 44:11 [5] 4.2 km (10:31 / km) +300m 7:45 / km
spiked:19/21c shoes: New Balence 840

Teggs Nose CP. The hard area MDOC have!! so steep!!
Came fisrt on the blue and 2 minutes!!!!!!!! a very good race only losing under 1 minute in mistakes. only made 2 mistakes. a 10 second one, and a 40 second one.
-1 straight
-2 power walking to the gate on the hilly bit and running across the heather, the straight way was quicker. so was glad i did not take the path.
-3 along path under fence and along path.
-4 straight
-5 40 second mistake. went to 6 which was about 20 metres away fisrt.
-6 straight
-7 down hill, through gate and round spur into rentreet.
-8 along path, and along grass to knoll.
-9 round thicket and into control on marsh
-10 up hill, round big thicket and bench and to control.
-11 down marsh, and stream and along spur
-12 across open area and through gate.
-13 up to path from 12 and and along path, picking off features and caught and group of about 5 going to control.
-14 along top path and to control.
-15 leg only about 50 metres long but 25 metres up hill.
-16 took over 3 of the group of 5 on the path. was being sick but sick was all stringie spit. down path and to rock.
-17 about 75 metres straight up hill. was 2 obivous routes around the the big rockie bit. the right being a lot steeper all in one go, and the left way being along a path with gradual climb. about 2 minutes quicker. i took the left route. but ran past control by 5 metres and saw no hills, so went back 5 metres and found control. lost 10 seconds.
-18 round thicket.
-19 up hill through left crossing point and along path and along the path next the qarry fence and saw crag from path.
-20 along path
-21 along path and took little path to control. was the quickest way.
-finish sprinting along path

beat alex by 6 minutes, mike by 7. which was good because they set off 1 and 2 minutes behind me. also alex dad by 3 minutes, and mr o'donoghoe my teacher from school by 12 minutes. he said i would beat him until next year, and he will give up when i beat him. don't think he will give up.


Monday Apr 20, 2009 #

Note
(rest day)

Teggs nose tomorrow :>

Sunday Apr 19, 2009 #

Orienteering race 41:52 [5] *** 4.1 km (10:13 / km) +150m 8:38 / km
spiked:7/10c shoes: New Balence 840

lost about 6 minutes in mistakes.
3- to low down. 1/1.5 minute lost
4-crossed the ruined wall and went through the drags and went to low, right down to the bottom path. i did this because i did not have a good plan for that leg.4 minutes lost
7-went to far south and hit wall and went back. 1 minute lost.

alex was a minute ahead of me. cought him up at 1 over took him just out of 2. took different routes to 4 and mine was horrible.(fighting throught trees). but i am happy because i got my gold time and was around all of us good people. should have been 1st or 2nd with out my big mistake.

Running 35:00 [3] 3.0 km (11:40 / km) +100m 10:00 / km
shoes: New Balence 840

to start. walked and jogged.

Saturday Apr 18, 2009 #

Orienteering 2:00:00 [3] **** 10.0 km (12:00 / km) +200m 10:55 / km
shoes: New Balence 840

BOF training day

did:
-compass
-relocation
-green 1
-green 2
-aiming off
-relay

was good and did compass to practise detailed map reading, because that is my weakness. nearly killed going down a slope because i was flying in the air over a metre drop and landed on a rock and rolled next the stream. some how did not get wet.

Running 15:00 [3]
shoes: New Balence 840

NWJS warm up. sprinting like mad!!!!!!!!!!

Wednesday Apr 15, 2009 #

Orienteering 37:02 [3] ***** 4.0 km (9:16 / km) +135m 7:55 / km
spiked:11/12c shoes: New Balence 840

jk day 3

1-down path and cut in
2-along path and cut in along river
3-straight
4-down open tree area.
5- along path and febce
6-down river
7-along path to drink staion and messed up. just mind went
8-straight
9-along hill and path to control
10-straight
11-straight
12-straight
finish-zoom

BMXing 2:30:00 [3]

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