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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 31 days ending Dec 31, 1986:

activity # timemileskm+mload
  Running21 14:57:00 117.95(7:36) 189.82(4:44) 300364.6
  Core Stability4 3:10:0055.5
  Teering2 1:12:00 8.12(8:52) 13.07(5:30)35.6
  Total23 19:19:00 126.08 202.9 300455.7

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Wednesday Dec 31, 1986 #

Running 45:00 [3] 9.5 km (4:44 / km)

Marlay. Thighs/hamstrings still sore - but not restricting stride today. Still have residual muc. Two heavy rain showers at the 2 possible run times yesterday - no run.
Year review: Similar to last year - Track was overall disappointing. A PB of 1:53.42 in the National Final was good, but it wasn't by much. The fact that it was from lane 2 and I had a calf injury the week prior probably says I could have gone much quicker: but had disappointing runs in the Dundrum Sports and BLE gala after. Also did a 400m PB (50.5) at the National League. 2nd in the Eastern Region was OK, as as the win at the BHAA 800m and Trinity Relays.
Orienteering - not a great year - 4th Irish Champs, three 3rds - the Irish 2 Day, NI and of the Irish at the Trossachs the best. Two hill race wins - Ballybraid and Kippure.

Monday Dec 29, 1986 #

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)

Crippled, esp. middle quads and hamstrings.

Core Stability (Weights) 40:00 [2]

Barry and Dave came later.

Sunday Dec 28, 1986 #

Running 35:00 [3] 8.0 km (4:23 / km)

Shoulders, back, hamstrings, groin and quads all tight. Struggled around, still quite W.
Cold started on Xmas day - muc cleared to transparent by today, but still have to deep cough to shift residual muc. So must have caught Felicity's viral laryngitis at the party on Monday which didn't show symptoms till later.

Saturday Dec 27, 1986 #

Running intervals 50:00 intensity: (40:00 @3) + (10:00 @5) 5.0 km (10:00 / km)

Speed training. 80 x 2 (1) in 9.6. 100m x 2 (2 min) in 12.3, 12.2. 200m x 2 (3 min) in 26.6, 26.7. Pulse hadn't recovered for 200s still 140 so tied up.

Friday Dec 26, 1986 #

Teering 2:00 [2] 0.2 km (10:00 / km)

Phoenix Park O - didn't run.

Thursday Dec 25, 1986 #

Running warm up/down 2:00 [2] 0.2 km (10:00 / km)

GOAL mile. Yellow muc am and felt tired so no run.

Wednesday Dec 24, 1986 #

Running 45:00 [3] 9.5 km (4:44 / km)

Very tired, got too warm. Really heavy and slow.

Monday Dec 22, 1986 #

Running 45:00 [3] 9.5 km (4:44 / km)

Cabinteely. Hung over a bit, legs very strong, slight sore throat. Another late night tonight after.

Sunday Dec 21, 1986 #

Running hills 35:00 [3] 8.0 km (4:23 / km) +100m 4:07 / km

Little Sugar Loaf. Easy: up both sides. Felt good.

Saturday Dec 20, 1986 #

Running 1:10:00 [3] 16.0 km (4:23 / km)

Phoenix Park, W, OK.

Friday Dec 19, 1986 #

Running 35:00 [3] 8.0 km (4:23 / km)

Cabinteely, OK.

Core Stability (Weights) 1:00:00 [2]

Belfield, OK this time.

Thursday Dec 18, 1986 #

Running 45:00 [3] 9.5 km (4:44 / km)

Cabinteely, easy - grass 5 mile, road 1.

Wednesday Dec 17, 1986 #

Running 35:00 [3] 8.0 km (4:23 / km)

Steady, tired. On grass as usual.

Running intervals 40:00 intensity: (30:00 @3) + (10:00 @5) 6.0 km (6:40 / km)

600m x 3 (3) 97, 97, 96. Then 300m x 3 (2) 43.6, 45, 48.

Tuesday Dec 16, 1986 #

Running 45:00 [3] 9.5 km (4:44 / km)

Cabinteely, comfortable. R knee sore in last half mile again (jumping river).

Core Stability 15:00 [1]

60 sit ups.

Monday Dec 15, 1986 #

Running 45:00 [3] 9.5 km (4:44 / km)

Cabinteely, felt good, not W. Legs a bit tight.

Sunday Dec 14, 1986 #

Teering race 1:10:00 [4] 8.0 mi (8:45 / mi)

Carrick. Ran hard on route choice leg and in 30 minute relay. Ricked L ankle again. Lots of muc - moved W.

Saturday Dec 13, 1986 #

Running 55:00 [3] 8.0 mi (6:52 / mi)

Saggart on forest roads. Neck a little sore still. Felt W, but strong. Ricked L ankle.

Thursday Dec 11, 1986 #

Running 35:00 [3] 8.0 km (4:23 / km)

Tired

Core Stability (Weights) 1:15:00 [2]

Belfield. Heavy on neck. Minor strain of L upper hamstring. Massage after.

Wednesday Dec 10, 1986 #

Running 45:00 [3] 9.5 km (4:44 / km)
ahr:140

Easy, good. Knee fine, but aware of it.

Tuesday Dec 9, 1986 #

Running 55:00 [3] 8.0 mi (6:52 / mi) +200m 6:23 / mi

Fast ups and downs. R knee doesn't like downs - gave out 300m from the end of the run.

Monday Dec 8, 1986 #

Running 35:00 [3] 8.0 km (4:23 / km)

Easy, steady. Last weeks training derailed by a wheel bearing; on the buses. Tired, W anyway.

Wednesday Dec 3, 1986 #

Running 55:00 [3] 8.0 mi (6:52 / mi)

Cabinteely.

Tuesday Dec 2, 1986 #

Running 35:00 [3] 8.0 km (4:23 / km)

Extremely tired and lethargic and warm. Cut short, was to do 8 miles. Not W at all.

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