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Training Log Archive: O-ing

In the 31 days ending Jul 31, 1985:

activity # timemileskm+mload
  Running19 10:42:41 72.08 116.0 630264.7
  Core Stability4 1:55:0046.0
  Cycling1 25:00 6.21(4:01) 10.0(2:30)10.0
  Total20 13:02:41 78.29 126.0 630320.7
averages - rhr:52 weight:69kg

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Wednesday Jul 31, 1985 #

6 PM

Running race 51 [3] 0.4 km (2:07 / km)

400m, 51.5. Terrible, tied up before halfway.

Running warm up/down 45:00 [3] 8.5 km (5:18 / km)

Core Stability 15:00 [3]

Squat thrusts 21, Pull ups 10, 8, 4.

Tuesday Jul 30, 1985 #

6 PM

Running 45:00 [3] 9.6 km (4:41 / km)

College, on grass. Legs heavy, bored.

Core Stability 10:00 [3]

Pull ups - 10, then 8, then 9.

Monday Jul 29, 1985 #

6 PM

Core Stability (Weights) 30:00 [3]

Bench press 12x40kg, 8x50kg, 4x50kg.
Curls 10x15kg, 10x15kg, 10x15kg
Back Lifts 25, 25, 25
Sit ups 40, 45, 40
Overhead Pulls 20x35kg, 20x35kg, 15x35kg
Quad Lift 30x45kg, 30x45kg
Arm stretch 10x5, 10x5
Pull ups 8, 1

Running warm up/down 10:00 [3] 1.6 km (6:15 / km)

Saturday Jul 27, 1985 #

6 PM

Running race 1:56 [5] 0.8 km (2:25 / km)

4th. 1 Harry Mc Dermott 1:53.8, 2 George Battersby, 3 Eoin Palmer, 4 ER 1:56.2. Led for 650m and tied up badly. Felt good but strained in first lap of 55.4.

Running warm up/down 35:00 [3] 6.0 km (5:50 / km)

Wednesday Jul 24, 1985 #

6 PM

Running race 59 [5] 0.4 km (2:27 / km)

Graded, 400m hurdles, 59.5. Also 100m in 11.8. Awarded "Athlete of the Meeting" - Arnotts 15 pound voucher, plus 10 pound for 3rd overall in the series.

Running warm up/down 40:00 [3] 6.0 km (6:40 / km)

Tuesday Jul 23, 1985 #

6 PM

Running 1:05:00 [3] 12.0 km (5:25 / km)

Out to Belfield at 7-7.5 mins/mile. Did a couple of hurdles, felt "out of energy" on the way back. Hamstrings freeing out a bit.

Monday Jul 22, 1985 #

6 PM

Running warm up/down 10:00 [3] 1.6 km (6:15 / km)

Core Stability (Weights) 1:00:00 [3]

Haven't lost much strength.
Bench press 10x30kg, 10x40kg, 8x50kg, 20x25kg.
Arm stretch 10x7.5, 10x7.5, 10x7.5
Sit ups 40, 29, 30
Back Lifts 30 flat, 40, 30
Pull ups 10, 10, 8
Overhead Pulls 20x35kg, 20x35kg, 15x35kg
Rowing 20x20kg, 10x25kg
Squats 20x50kg, 20x50kg
Hamstring Lift 10x22.5kg, 10x22.5kg
Quad Lift 20x40kg, 20x40kg

Sunday Jul 21, 1985 #

6 PM

Running intervals 45:00 intensity: (25:00 @3) + (20:00 @4) 9.6 km (4:41 / km) +80m 4:30 / km
max:180

700m x 8 (1 min rec) on hilly grass circuit. 2.16, 2.15, 2.14, 2.15, 2.16, 2.19, 2.11, 2.09. Recovery 180HR to 120. Felt good, but a bit W and hamstrings tight.

Saturday Jul 20, 1985 #

6 PM

Running race (Irish Champs) 1:55 [5] 0.8 km (2:24 / km)

Nationals, Heat 3, 3rd. 1 C Milner 1:54.37, 2 R Gaynor 1:54.61, 3 ER 1:55.21. Tactical race, so only 2 qualified. Made a couple of surges for position, held 4th or 5th most of the way. Milner and Gaynor kicked at 200 and I struggled to get past I Bolger. Thought I would get them at 10, but no.

Running warm up/down 50:00 [3] 8.5 km (5:53 / km)

Wednesday Jul 17, 1985 #

6 PM

Running intervals 32:00 intensity: (30:00 @3) + (2:00 @5)

200m x 4 (1 minute recovery). 27.2, 27.6, 28.0, 27.4 (av 27.55). Felt quite good, tired before.

Tuesday Jul 16, 1985 #

6 PM

Running 20:00 [3] 4.0 km (5:00 / km)

College Park

Monday Jul 15, 1985 #

6 PM

Running 15:00 [3] 3.0 km (5:00 / km)

College Park

Sunday Jul 14, 1985 #

6 PM

Running intervals 27:00 intensity: (25:00 @3) + (2:00 @5) 6.4 km (4:13 / km)

200m x 4 (1 minute recovery). 28.1, 28.4, 28.2, 26.9. Average 27.9. Bit W. L big toe better (applied cicatrin).

Thursday Jul 11, 1985 #

6 PM

Running race (Hill Race) 1:11:00 [3] 15.0 km (4:44 / km) +550m 4:00 / km

Glensoulan. Ran well to Maulin but caved in on the hill. Back sore going up. Slight stitch coming off Maulin. Ran out of energy and then got going on War Hill. Skinned L big toe. Did a few exercises after.

Wednesday Jul 10, 1985 #

6 PM

Running intervals 28:00 intensity: (25:00 @3) + (3:00 @5) 4.8 km (5:50 / km)

200m x 6 with 2 mins recovery. 26.2, 26.0, 27.1, 27.1, 27.8, 26.8. Legs tight before and after. Felt strong in first 3. Too much recovery.

Tuesday Jul 9, 1985 #

6 PM

Running intervals 39:00 intensity: (30:00 @3) + (9:00 @4) 6.4 km (6:06 / km)
max:180 rhr:52 weight:69kg

1000m x 3. 2:59, 2:58, 2:58 (5 mins). Breakdown - 74,71,34 then 70, 72, 36 then 71, 74, 33. Easy enough. Hammies still tight. HR to 180 after each.

Monday Jul 8, 1985 #

6 PM

Running intervals 40:00 intensity: (36:00 @3) + (4:00 @5) 6.4 km (6:15 / km)

400m x 3.5. 57 (3 mins), 58 (6 mins), 58.1 (3mins), pulled out after 200m. Nike Zoom spikes. Just on the edge of comfortable. Pushed in third and hadn't recovered for fourth - 140 HR starting it. Hamstrings tight after first.

Thursday Jul 4, 1985 #

6 PM

Running 5:00 [3] 1.0 km (5:00 / km)

Jervis St. Crick in neck, couldn't turn left all day. Sharp pain from muscle in upper left shoulder.

Wednesday Jul 3, 1985 #

6 PM

Cycling 25:00 [3] 10.0 km (2:30 / km)

Crick in neck, noticed after ride. Got progressively worse.

Monday Jul 1, 1985 #

6 PM

Running 15:00 [3] 3.2 km (4:41 / km)

Legs really tight - especially hamstrings. Thighs also bad, glutes, upper back too.

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