Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Louis_M

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running4 5:30:00 45.57(7:15) 73.33(4:30)
  Shakeout3 2:15:00 8.39(16:06) 13.5(10:00)
  Cross training1 1:00:00 3.73(16:06) 6.0(10:00)
  Pool1 50:00 3.11(16:06) 5.0(10:00)
  Post-tuesday1 45:00
  Total10 10:20:00 60.79 97.83

«»
2:35
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 28 #

9 AM

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

Pre Act
Sunday lunges x6
90 min long run
Hip mobility
Strength Y, did 2x25 pushups in a row and abs after
Stretch and roll
Ice bath

Today's long run was a tough one! Stayed with the group for 25 min and just continued with T-Pain after. The pace slowed down a bit but it was necessary as we were both really beat up. Right glute felt bad today and I felt like limping for the first 45 min. Second half was faster than the first, and the last 20 min were good quality.

Saturday Jan 27 #

9 AM

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

Pre Act
Stretch and roll
30 min progression run
Active warm up with 200m
30 min progression run on the elliptical
10 min cooldown on the elliptical
Hip mobility
Push and sits
Stretch and roll
Ice bath

The first progression run felt really tough. The supposedly easy pace felt too strong and I felt like there wasn't enough difference between the three 10 min. Still hit a good Wednesday effort by the end of it, but got lapped by Derek and it really hurts!
The second progression run felt like a hill workout more than a cardio workout. Finished with 10 min at level 11 and 195 strides per minute on the elliptical which got me in deep early and made me deal with it. I'm glad I didn't slow down and increased the pace gradually instead.

Friday Jan 26 #

4 PM

Shakeout 15:00 [3] 1.5 km (10:00 / km)

15 min elliptical
Stretch and roll
Ice

Hip flexor felt okay compared to the last two days, less tight but got some weird feelings when I lift my right leg, feels like cramping when I do it.

Thursday Jan 25 #

6 AM

Cross training 1:00:00 [3] 6.0 km (10:00 / km)

Pre Act
Stretch and roll
Lower leg strength with weights for the first and last part
20 min barefoot run
15 min elliptical
15 min bike
Hip mobility
Drills
Resistance band strength
Med ball strength
Stretch and roll
Ice

Hip flexor was still feeling very tight this morning, but the rest of the body was feeling good so it didn't bother me too much for the run. The pace felt faster than usual and the first 5 min felt tough.
Good effort on the elliptical after.
4 PM

Shakeout 1:00:00 [3] 6.0 km (10:00 / km)

1 hour elliptical
Stretch and roll
Ice

Saw Blake and Jo this afternoon who told me to seriously avoid running and biking so I went for an hour elliptical. The effort felt really good.

Wednesday Jan 24 #

4 PM

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

Pre Act
Stretch and roll
Lower leg strength
2 sets of glute activation
Warm up loop
Tempo loop (8:13, new PB)
Start of active, including drills
5 min elliptical/5 min bike
10x1 min hard, 1 min easy on the bike
15 min cooldown on the bike
Hip mobility
Push and sits
Stretch and roll
Ice

Saw Jo earlier in the day who told me my right hip flexor was on the edge on being pulled/torn and that I had to be really careful with strides and fast stuff. Talked to Kip who told me to do 10x 1 min hard, 1 min easy on the bike instead and that I had to reach a Wednesday effort while doing that.
Started really hard on the bike to try to reach an out of breath rhythm for the 3rd/4th repeat but found that it was burning the quads before I could reach it. Decided to go for some good burns in the quads instead and did a really good job at it. It was burning really hard around the fourth repeat but I still continued with the same rhythm and even pushed harder on the last two repeats. It didn't feel as hard as a Wednesday workout on the track but I was still in deep and dealt with it.
Tempo was also really good with a new PB while not feeling at 100%.

Tuesday Jan 23 #

6 AM

Pool 50:00 [3] 5.0 km (10:00 / km)

Pre Act
Stretch and roll
OkieDokie Ball
6 min of swimming
Drills
Intervals (4 sets of 60sec down to 15sec by 15sec)
10 min deep water running

Drills felt really stronger and harder than usual as we were told to focus on the B drills. Intervals felt good, but focus wasn't always there. Still a pretty good workout.
7 AM

Post-tuesday 45:00 [3]

Hip mobility
Drills
2 strides
Speed ladder
Med ball strength
Resistance band strength
Stretch and roll

Right glute was killing me today. I couldn't run properly during Okie Dokie ball and the strides felt awful. I had to skip the last one.
The form of my squats for the med ball strength is getting better.
6 PM

Shakeout 1:00:00 [3] 6.0 km (10:00 / km)

30 min elliptical
17 min run on the turf
Stretch and roll
Ice on foot

Elliptical felt really good, but running felt really bad again. I had to stop my running cause my glute and my foot were bothering me and making me limp. Took the 13 min left to get some good stretch and roll done.
Seeing Jo on Wednesday, hopefully it'll feel better.

Monday Jan 22 #

4 PM

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

Pre Act
Lower leg strength
Stretch and roll
2 sets of glute activation (focused really hard on that as Jo and Kip told me I was doing it wrong)
15 min warm up
6x4min @tempo with 1min recovery between each
15 min cooldown
Hip mobility
Push and sits
Stretch and roll
Ice

Good work again today, stayed with Derek and Zimak the whole workout. Footing wasn't perfect but I made sure I was focusing on being at tempo for the whole thing, and I didn't let them get away from me.
Right glute felt okay before and during the workout, but it was really tight and sore afterward.

« Earlier | Later »