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Training Log Archive: Olly Williams =)

In the 7 days ending Feb 28, 2011:

activity # timemileskm+m
  Running4 2:04:22 16.03(7:46) 25.79(4:49) 300
  Orienteering1 34:16 3.09(11:04) 4.98(6:53) 50
  Gym1 20:00
  Core Stretching1 10:00
  Total7 3:08:38 19.12 30.77 350

» now

Sunday Feb 27, 2011 #

10 AM

Orienteering 34:16 [2] 4.98 km (6:53 / km) +50m 6:33 / km
shoes: Adidas Swoop

went early to running at delamere so i could do abit of oing as i havent had much races recently so wanted to practice for next week, dad came with me as i wasnt going fast did a 5k loop on paths and forestjust going to random holes and hills features like that and found some control sites from my blue course at the delamere regional eailer this year. was good slower for dad and resting for a hard training session with rich :D good to see my dad back running and putting effort in again, getting back to fitness :D
11 AM

Running long 48:38 [4] 10.83 km (4:29 / km)

only 2nd delamere run with rich's company training people to do marthons and fun runs. so we been going down for training only me and rich today (not the coach!) training with rich can only be good for me. he tried pushing off from me today after 2k but only opened up a 20m gap over the next 2k, so clearly getting a stronger runner :D

ran first 5k in 21
and last 6k in 28

pushed in first half and did couple hill reps on are own then took it easier on the last 6k but still fast ish :P

16k in a day :O :D :D feeling good
2 PM

Core Stretching 10:00 [1]

Thursday Feb 24, 2011 #

Gym 20:00 [3]

11 AM

Running 23:00 [5] 5.5 km (4:11 / km)
shoes: New Balence Road Shoe

3000m at 4min/k

1000m 5min/k

1000m 4min/k

500, 3min/k

Wednesday Feb 23, 2011 #

11 AM

Running hills 25:44 [4] 4.36 km (5:54 / km) +300m 4:23 / km

in the peak district seeing family so went for a run, not as long as i wanted but was hilly was just ran upto the top in clouds coudlnt really see where i was going :p

Tuesday Feb 22, 2011 #

6 PM

Running 12:00 [4] 3.1 km (3:52 / km)
shoes: Adidas Spikes

12 minute run

wasnt feeling fast today as i could feel my food :/

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: New Balence Road Shoe

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