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Training Log Archive: Louis_M

In the 7 days ending Nov 12:

activity # timemileskm+m
  Running3 4:00:00 33.14(7:15) 53.33(4:30)
  Off-day workout2 2:10:00 8.08(16:06) 13.0(10:00)
  Shakeout2 1:45:00 14.5(7:15) 23.33(4:30)
  Race1 1:00:00 8.26(7:16) 13.3(4:31)
  Total8 8:55:00 63.98(8:22) 102.97(5:12)

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Sunday Nov 12 #

Running (Long Run) 1:30:00 [3] 20.0 km (4:30 / km)

Pre Act
Sunday lunges x7
Stretch and roll
80 min long run
Drills
hip mobility
Strength Y
Stretch and roll

I was really tired today and have no energy at all. I think I didn't eat enough after yesterday's workout even if I ate a lot. The tank felt empty when we were only half of the first hill, but I still got the work done and stayed with the group.

Saturday Nov 11 #

9 AM

Running (Saturday workout) 1:30:00 [3] 20.0 km (4:30 / km)

Pre Act
Stretch and roll
2 sets of glute activation
10 min warm up
5 min active
4 laps progression run (12m45, 12m06, 11m47, 11m30)
15 min cooldown
Hip mobility
Push and sits
Stretch and roll

The workout was really good, I made sure to have a progressive pace every lap and focused on what I was doing. I started to be really in deep by half of the 3rd loop and didn't know if I could be faster than what I was running at that time. I used the calm conversation and focused on being more efficient and it worked really well. Definitely hit the right effort today!

Friday Nov 10 #

6 PM

Off-day workout 40:00 [3] 4.0 km (10:00 / km)

20 min bike
20 min stretch
Ice

I did some bike today to warm up and stretch. Hopefully the legs will be ready for tommorow's workout!

Thursday Nov 9 #

6 AM

Off-day workout 1:30:00 [3] 9.0 km (10:00 / km)

Pre Act
Stretch and roll
Handball
20 min running
15 min bike
15 min elliptical
Hip mobility
Drills
6 strides
Strength Y

Not a very good workout. Still feeling sick and it prevents me from getting a good recovery so my legs feel really sore. I'm gonna stretch and ice a lot.
3 PM

Shakeout 45:00 [3] 10.0 km (4:30 / km)

35 min run
Stretch
Ice bath

Chilly shakeout with T-Pain on the hospital trails. My left upperleg is really sore from this week and Tuesday's race.

Wednesday Nov 8 #

4 PM

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

Pre Act
2 sets of glute activation
15 min warm up
3 sets of 1min-2min-1min hard, with 1 min recovery between each, and 2 min between sets
15 min cooldown
Hip mobility
Push and sits
Stretch and roll

One of the worst workouts I've done so far, I felt the sickness coming the last two days and it finally hit me today. I tried to forget about it when I started the workout but it didn't want to go away and my stomach was messed up for the last two sets. The bad thoughts and the pain stopped me from reaching the effort I wanted to have. Still got some work done but definitely not the best.

Tuesday Nov 7 #

6 PM

Race 1:00:00 [3] 13.3 km (4:31 / km)

Pre act
15 min warmup
Active warm up
Strides with spikes
~5.5km race
20 min cooldown
hip mobility
Push and sits
Stretch and roll

Pretty good race at Kamview with the team. The pace seemed really fast but I can't really tell because of the darkness. Didn't really hit the effort I was looking for and ran at Wednesday effort. Should have run a bit harder to try and stick with the first group because I felt like I could have done it by the end of the race.

Monday Nov 6 #

4 PM

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

Pre act
Roll
45 min run
Hip mobility
Push and sits
stretch and roll

Nice run with the boys, legs felt good.

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