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Training Log Archive: Louis_M

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running3 3:30:00 29.0(7:15) 46.67(4:30)
  Race2 2:00:00 16.57(7:15) 26.67(4:30)
  Cross training1 1:15:00 4.66(16:06) 7.5(10:00)
  Shakeout2 1:00:00 8.29(7:15) 13.33(4:30)
  Post-tuesday1 45:00
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Total10 9:15:00 61.31 98.67

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Sunday Jan 21 #

2 PM

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

Pre Act
Sunday lunges
1:33 long run
Hip mobility
Strength Y
Stretch and roll
Ice

Tough long run after the past two days racing. Right glute and hip were feeling really sore after the trip and it took 30 min to get them rolling correctly. Left foot was also bothering me for a bit but it quickly disappeared. I'm feeling completely broken and it's really annoying cause I'm working really hard on my stretches and rolling.
Second half was really good. Led the group for 40 min, felt strong, efficient and fast.

Saturday Jan 20 #

2 PM

Race (UWS Twin Ports Open) 1:00:00 [3] 13.33 km (4:30 / km)

Pre Act
Stretch and roll
15 min warm up
Start of active to drills
5 min jog
Full active
Strides
1200m DMR, no time
15 min cooldown
Stretch and roll
Ice on foot

Today was better, but still far from what I expect of myself. Took the lead at about halfway through the race, but let 3 guys come back from behind and didn't react properly. I dug way deeper than yesterday's race and the quads were burning really hard for the last two laps, but still have some work to do on my competition mindset.
Foot was really painful during cooldown, the ice was really releasing.

Friday Jan 19 #

4 PM

Race (UST Invite) 1:00:00 [3] 13.33 km (4:30 / km)

Pre Act
Stretch and roll
15 min warm up
Active warm up
Strides
Mile in 4:41
20 min cooldown
Stretch and roll
Ice on foot and ice bath

Today was a step in the bad direction. Came in thinking I would do miracles and ended up running poorly, losing my focus and not being competitive. Instead of focusing on the race and thinking about what I was doing and trying to calm myself, I just told myself that it was really hard about halfway in, and I lost the group in front and my focus.
Not a race to forget, but a race to keep in mind to avoid doing the same mistakes and to work on being tougher mentally.

Thursday Jan 18 #

3 PM

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

15 min run with T Pain on the turf, still with the shoes on
Long stretch and roll session

The run was good, once I got going I didn't feel my right glute and felt really good at the end. Feeling really excited about tomorrow's race!
Focused my rolling on my right glute again, rolled for 10 consecutive minutes without really stopping. Not really effective for now, but hopefully it'll be better tomorrow. I'll roll it and ice it later in the day.

Wednesday Jan 17 #

6 AM

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

Pre Act
Stretch and roll
Lower leg strength with weights for the first and last exercises
35 min elliptical
15 min bike
No stride
No speed ladder cause my foot was hurting from yesterday's barefoot stuff
Med ball strength
Resistance band strength
Stretch and roll

Right glute wasn't too bad this morning, I don't really feel it on the elliptical. Got some good stuff done on the elliptical and some good strength with the bands.
4 PM

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

Pre Act
15 min warm up
Active warm up
Hip mobility
Stretch and roll
Ice

My right glute was bothering me this afternoon. It seems to come back when I'm walking during the day. Felt really bad on the last stride again. My legs felt weak today, they felt bad during the leg swings and during the strides. Really sore.
Got a long stretch and roll session again after to try and get rid of that really annoying pain.

Tuesday Jan 16 #

6 AM

Pool 45:00 [3] 4.5 km (10:00 / km)

Pre Act
Stretch and roll
Okie dokie ball
6 min swim
Drills
Intervals (2m15s down to 15s by 15s)
Deep water running

The second half of the intervals felt really strong, but I should have worked harder from the start as it was the main problem during Saturday's race.
7 AM

Post-tuesday 45:00 [3]

Hip Mobility
Drills
2 strides
Speed ladder
1 stride
Med ball strength
New resistance band strength
Stretch and roll
Ice

Strides were really uncomfortable with my right glute and made me stop during the last one because I felt like I was falling and couldn't really run like I wanted. Rolled and stretched longer than usual afterward.
3 PM

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

30 min run on the turf with my shoes on. Not feeling ready to take them off and run barefoot as my left foot is still bothering me a bit. Felt really beat up today.
Stretch and roll after
Ice on the foot

Monday Jan 15 #

4 PM

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

Pre Act
Stretch and roll
2 sets of glute activation
20 min warm up
20 min 1:45/15 steady and surge
20 min cooldown
Hip mobility
Push and sits
Stretch and roll
Ice

Very good workout today. I was feeling bad just before the workout but decided during the warm up that I wouldn't let the headaches take the best of me. I didn't let Derek go like I usually do and stayed with him for the first 6 min of steady and surge instead. He put some distance between us on the hill taking us back on campus but I stayed pretty close and didn't let him go too far away. Cooldown was also really consistent and steady.
Had a small pain in the right glute for the last two days, became a bit more uncomfortable today.

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