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Training Log Archive: Olly Williams =)

In the 7 days ending Jun 7, 2012:

activity # timemileskm+m
  Orienteering4 3:14:46 16.99(11:28) 27.34(7:07) 92548c
  Running4 1:10:42 7.51 12.08
  Core Stretching1 15:00
  Total7 4:40:28 24.49 39.42 92548c

» now

Thursday Jun 7, 2012 #

Core Stretching 15:00 [3]

7 PM

Running warm up/down 12:33 [3] 2.25 km (5:35 / km)
shoes: Adidas Adizero Adios

warm up, drills

Running race 17:21 [5] 5.0 km (3:28 / km)
shoes: Adidas Adizero Adios

North Cheshire 5k Grand Prix Series

Bowdon 5k on the edge of manchester, very posh huge houses and when i say huge i mean huge. anyway first proper 5k race was up for it and felt good started off well and quick at 3.19m/km maybe bit to fast than i planned but felt fine and was near the front (20th)ish. was with mike hatton from are club who always beats me and is rapid and was suprised to be with him used him as a pace for the first lap with some others to then at the start of the 2nd felt as if i was running within myself so took the risk of leaving the group with another wimslow runner was neck and neck with him all the way from then and got past him and left him in the last 100m. was 4th harrier home behind henry and tom and scouse matt and came 11/188

also set a new 3k PB of 10.11 which is 1 second quicker than my last PB but seem as i had 2k left as i could have pushed on well before recoken i can easily take alot off this time and get comfortbalty into the 9 minute band :)

could have gone quicker as it was raining and had a 500m track part with was muddy and slippy and still had a tight calf from the weekend which i could feel towards the end, still get quicker! great race and new PB by 70 seconds! BOOOSH! :D couple more 5ks coming up too see what i can run in them
8 PM

Running warm up/down 15:48 [3] 2.33 km (6:47 / km)
shoes: Adidas Adizero Adios

gentle warm down jog then strecthes after

Wednesday Jun 6, 2012 #

(rest day)

traveling home from evies after the scottish

overal had a good time here and some good results best being the sprint also enjoyed the relay and the long but wasnt feeling it after the journey up and the middle which was okay but just had a messed up head! but was leading until i messed up....

maybe a 5k tomorrow if i can get a entry, will be good!

Tuesday Jun 5, 2012 #

12 PM

Orienteering race 52:45 [4] 6.5 km (8:07 / km) +230m 6:54 / km
shoes: Adidas Adizero Adios


crap race messed up 3 and 4 then head went and just lost it and then wantes to give up but decided to carry on but use it as training as this terrian is not on offer at home but was a good area but to many branches all over the floor but still quick

Monday Jun 4, 2012 #

Orienteering race 20:06 [5] *** 4.38 km (4:35 / km) +95m 4:08 / km
26c shoes: Adidas Adizero Adios

WOC selection sprint race in banchory

had a good run nailed number one which it seems many people had problems with then was flowing well though the controls and planning ahead well and running well nailed all the first section then pushed on on the long leg taking the flatter route anddropping into the control then to the church for a map change then intense control which is flowed well in and planned ahead for the long leg and next legs, which was tough up the hill and into the woods which was good and back into the school which i had already planned.

overall a good race and good result 10th :o and best m18 and only beaten by tom in m20!

Sunday Jun 3, 2012 #

11 AM

Orienteering race 27:23 [5] 4.34 km (6:19 / km) +200m 5:08 / km
shoes: Invo-8 X-Talon 190

scottish relay

nice area and navigating well and was very enjoyable! going really quick and flowing well just one 1 minute stupid mistake:(

Running warm up/down 10:00 [3]

Saturday Jun 2, 2012 #

3 PM

Orienteering race 1:34:32 [5] *** 12.12 km (7:48 / km) +400m 6:42 / km
22c shoes: Invo-8 X-Talon 190

scottish, really tough physical race but did okay buy could have been quicker as i felt vert tired after the journey yesterday so didnt run as good as i could have! but navigation was sound so thats good!

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Invo-8 X-Talon 190

intense warm up followed by drills

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