Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Olly Williams =)

In the 7 days ending Jul 29, 2012:

activity	#	time	miles		km		+m
Orienteering	6	4:21:47	22.21	(11:47)	35.74	(7:19)	450	10 /	105c	9%
Running	7	2:04:44	13.7	(9:06)	22.05	(5:39)	381
circuits	1	10:00
Total	12	6:36:31	35.91		57.79		831	10 /	105c	9%

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Sunday Jul 29, 2012 #

Note
(rest day)

rest day today and yesterday, travelling yesterday and just have a rest today then start again tomorrow. great week.

Friday Jul 27, 2012 #

10 AM

Running warm up/down 11:04 [3] 1.75 km (6:19 / km)
shoes: Swoops

warm up

Orienteering 35:26 [4] 4.62 km (7:40 / km)
shoes: Swoops

trains on inshriach.

11 AM

Running warm up/down 13:18 [3] 1.79 km (7:26 / km)
shoes: Swoops

warm down and collecting controls

5 PM

Orienteering warm up/down 10:30 [3] 1.13 km (9:18 / km)
shoes: Swoops

warm down on moor of alvie messing around in the contours practicing map contact

Orienteering race 36:20 [4] 5.21 km (6:58 / km)
24c shoes: Swoops

moor of alvie fun relay such a nice area

Thursday Jul 26, 2012 #

5 PM

Running hills 43:30 [4] 6.75 km (6:27 / km) +381m 5:02 / km
shoes: Invo-8 X-Talon 190

from the lodges up the forest track for a mile then up a little muddy path up the mountion up to craiggowrie (687) then along the ridge to the next peak (711) going along the smaller peaks on the way and then back down to badagusih (330) just straight down no paths which was very steep and heathery in places so not ded quick but was flying then though the forest in the terrian to the hut where it was dead marshy

ran it with chris and adian and one of the best runs ive ever done with great hills and views from the tops of all over the cairngorms

Wednesday Jul 25, 2012 #

11 AM

Running warm up/down 12:17 [3] 2.38 km (5:10 / km)
shoes: Invo-8 X-Talon 190

Warm up in groups

Orienteering race 28:17 [5] *** 4.72 km (6:00 / km) +50m 5:41 / km
18c shoes: Invo-8 X-Talon 190

Findhorn sprint/middle "race" 3.5k training but had a race feel. Was going really well and caught alot of people up by 6 then was a bit scrappy with them all behind me and I was leading them into the controls putting me off. Then lost 1 minute trying to get though green finding the path which I couldn't find and 1 minute on the last control with a few people all looking for it but the map was wrong there, still a decent time I think but should have done 24/25 didn't make full use of compass today but made good map contact which was really good

12 PM

Running warm up/down 5:07 [3] 0.73 km (7:01 / km)
shoes: Invo-8 X-Talon 190

Warm down and alot of stretching then later on running drills on the sand which was good

3 PM

Orienteering 18:16 [3] 2.67 km (6:50 / km)
shoes: Invo-8 X-Talon 190

Roseisle, top area really good. Attackpoint course focusing on super sizing the control and personally bearings. Went well and was invading with the map really well and still running well despite the slowness from tricky navigation

Orienteering 13:38 [3] *** 1.64 km (8:19 / km)
spiked:10/14c shoes: Invo-8 X-Talon 190

Control pick course reading the map really well and flowing well 80% hit rate:)

4 PM

Orienteering 28:08 [3] 3.51 km (8:01 / km)
shoes: Invo-8 X-Talon 190

Relocation with cirain

Tuesday Jul 24, 2012 #

10 AM

Orienteering 1:31:12 [3] *** 12.24 km (7:27 / km) +400m 6:24 / km
49c shoes: Swoops

talent tour training at delavine, nice area felt good and was specifically practising the course intensions and bearing which went really well and was nailing them all at the end

control pick with no compass

simplifcation

short long legs course

control pick in another area of the forest (twice)

2 PM

circuits 10:00 [3]

oregon circuit

Monday Jul 23, 2012 #

11 AM

Running intervals 8:47 [3] 2.59 km (3:23 / km)
shoes: Adidas Adizero Adios

4 x 2 minutes then 4 80m sprints

Running tempo 9:28 [3] 2.64 km (3:35 / km)
shoes: Adidas Adizero Adios

Threshold run 10 minutes but silliest a fly at the end. Fairly good run just behind adian and chris

Running warm up/down 14:34 [3] 2.4 km (6:04 / km)
shoes: Adidas Adizero Adios

Warm up with cirain adian and chris

12 PM

Running warm up/down 6:39 [3] 1.02 km (6:31 / km)
shoes: Adidas Adizero Adios

Warm down

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