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Training Log: Louis_M

In the last 7 days:

activity # timemileskm+m
  Running7 7:32:00 62.41(7:15) 100.44(4:30)
  Weights1 30:00
  Total8 8:02:00 62.41 100.44
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TuWeThFrSaSuMo

Sunday Aug 19 #

9 AM

Running 1:44:00 [3] 23.11 km (4:30 / km)

Pre Act
6x lunges
Lower leg strength
Roll
1h44 min long run
25 HOH drills
Hip mobility
Strength Y
Stretch and roll
Ice

Good long run with the guys. Legs and glutes were sore from yesterday's weights, but it didn't bother me too much as I felt flowy and wasn't that tired other than that.

Saturday Aug 18 #

9 AM

Running 1:20:00 [3] 17.78 km (4:30 / km)

Pre Act
Lower leg strength
Balance exercises
Roll
4 Figure 8 loops progression run (19:00, 17:15, 14:15, 13:21)
15 min cooldown
Hip mobility
Weights
Stretch and roll
Ice

Good workout. I didn't really know where I was after training on my own for 3 months, and I feel better knowing I'm still in good shape. The second half of the last loop was really tough, and I was working on staying with Connor but fell off and then just kept the same distance between us for the rest of the loop.
11 AM

Weights 30:00 [3]

3x8 RFEs split squats with 35 lbs
3x20 sec A run
3x10/side anti rotation band push
3xpull ups

Good strength. Lots of struggle on the RFEs.

Friday Aug 17 #

6 PM

Running 30:00 [3] 6.67 km (4:30 / km)

30 min run with the guys after a long day flying and waiting in airports. Feels good to be back.

Thursday Aug 16 #

6 PM

Running 1:00:00 [3] 13.33 km (4:30 / km)

Pre Act
60 min run
Hip mobility
Stretch and roll

Just did a 60 min run cause I was already late and people were waiting for me. Legs were tired from the hills yesterday and I forced myself to keep the pace reasonable.

Wednesday Aug 15 #

8 AM

Running 28:00 [3] 6.22 km (4:30 / km)

28 min shakeout
Roll

Easy shakeout this morning. Not much to report, just took it really easy.
3 PM

Running 1:15:00 [3] 16.67 km (4:30 / km)

Pre Act
75 min run with 5 hills surges
Hip mobility
Stretch and roll
"Ice bath" (actually just 10 min in a lake that wasn't that cold)

Good run today. I went to Gatineau's park to find some hills and they weren't hard to find. Started on a weird trail, more directed towards hiking than running as it was full of stairs, but continued on some better trails that were pretty similar to the ones in Centennial.
Hills were numerous and hard to pick as I couldn't really see where they finished. Some of them were too small so I just didn't count them. I did 5 hills surges if I count them.
Finished my run with some running upstairs which gave me some good burns in the quads.

Tuesday Aug 14 #

6 PM

Running 1:15:00 [3] 16.67 km (4:30 / km)

Pre Act
75 min run
Drills
4 Strides
Push and sits
Stretch and roll

Really good run after arriving in Gatineau. First 30 min were good, and last 45 were even better. Run was fast and flowy.

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6+ days ago
What park? 2  
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