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Training Log Archive: Louis_M

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running2 1:55:00 15.88(7:15) 25.56(4:30)
  Pool1 1:15:00 4.66(16:06) 7.5(10:00)
  Shakeout1 50:00 6.9(7:15) 11.11(4:30)
  Off-day workout1 45:00 2.8(16:06) 4.5(10:00)
  Post-tuesday1 30:00 1.86(16:06) 3.0(10:00)
  Total6 5:15:00 32.1(9:49) 51.67(6:06)

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Thursday Nov 16, 2017 #

6 AM

Off-day workout 45:00 [3] 4.5 km (10:00 / km)

Pre Act
Stretch and roll
Lower leg strength
30 min deep water running
Hip mobility
Elastic band strength
Stretch and roll

Foot didn't feel good today, the pain is increasing and is really uncomfortable. Deep water running was good.
Walking was painful after the workout.

Wednesday Nov 15, 2017 #

4 PM

Running (Wednesday workout) 40:00 [3] 8.89 km (4:30 / km)

Pre Act
Stretch and roll
15 min warmup
1 loop at tempo
1 loop race effort
18 min cooldown
Hip mobility
Push and Sits

Really pissed about that foot pain, it felt okay during warm up but once the cushioned tape is a bit used it's like I've got a spike going in my foot. Hopefully it'll get better after the next two days.
The 2 loops I did were at an okay effort, the wind wasn't easy to deal with and the tempo felt out of control when I was facing it.

Tuesday Nov 14, 2017 #

6 AM

Pool 1:15:00 [3] 7.5 km (10:00 / km)

Pre Act
Stretch and roll
Okiedokie ball
2x6 min swimming
Intervals (2:15 decreasing by 15sec to 0:15)
12 min deep water running

Very good effort on the intervals today, I really pushed hard from 1:45 to the end of the intervals and I wish I had done that earlier. I didn't really enjoy the 2x6 min of swimming, I felt like I was dying on the second one, I even "boire la tasse" as you say in French, meaning I unintentionally drank some water and couldn't breathe by the end of the second front crawl. This second 6min will hopefully make me a little bit better at "swimming"!
7 AM

Post-tuesday 30:00 [3] 3.0 km (10:00 / km)

Hip mobility
2 strides (75/85)
Exercises with the ladder
1 stride (95)
New strength with med ball

Didn't feel really good on the strides, got a pain my left foot that I need to get rid of. Liked the ladder exercises!
6 PM

Shakeout 50:00 [3] 11.11 km (4:30 / km)

35 min run
15 min stretch and roll

I saw Jo this afternoon and got scared of the pain I have in my foot. The pain was really bad this morning after practice but I could still run this afternoon with a cushioning patch under the foot so I'll see how it works tomorrow.
Pace was good.

Monday Nov 13, 2017 #

4 PM

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

Pre Act
2 sets of glute activation
15 min warmup
10 min tempo
2x5 min of 30 sec steady, 30 sec surge
15 min cooldown
Hip mobility
Push and sits
Stretch and roll

Good effort today, I felt good and wanted to push myself a bit without going out of a Monday effort and that's what I did. Really good tempo, Connor increased the pace throughout the 10 min and I felt just on the edge of controlling my breathing by the end of it. The 2x5 min weren't as good because I felt like the steady were too slow but still got something out of it.

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