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Training Log Archive: Louis_M

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running3 2:05:00 17.26(7:15) 27.78(4:30)
  Race2 2:00:00 16.57(7:15) 26.67(4:30)
  Cross training1 1:00:00 3.73(16:06) 6.0(10:00)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Shakeout1 30:00 1.86(16:06) 3.0(10:00)
  Post-tuesday1 30:00
  Total9 6:50:00 42.22 67.94

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Sunday Feb 4 #

7 AM

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

Pre Act
Sunday lunges x5
75 min long run
20 of each drills
Hip mobility
Basic Strength
Stretch and roll

My calves were really sore this morning and I felt like I was running like a robot for 45 min. The last 30 min were pretty good, but the cold weather made me go half blind as my eyelids were all frozen and my left eye was starting to burn. The last 15 min were really good.

Saturday Feb 3 #

3 PM

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

Pre Act
Stretch and roll
15 min warm up
Active warm up
Couple strides
1500m (4:15)
10 min easy cooldown
10 min harder cooldown

Pretty bad race today. I had a very bad sleep last night and woke up not rested at all. I tried to tell myself that I would be fine but I had a really hard time focusing on the race and turning my mind on "race day" mode.
It still was a better race than 2 weeks ago, but I didn't feel like I was working hard enough. I really need to FIJG in these shorter races and stop thinking about how hard it is.

Friday Feb 2 #

8 PM

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

Pre Act
Stretch and roll
15 min warm up
Active warm up
Couple strides
3k in 9:03
10 min easy cooldown
10min harder cooldown

Finally an okay race. I didn't get the time I was hoping for but I know I can and I will. The race started pretty fast, but I relaxed well during the first km, and it didn't feel hard at all. The second km felt harder but I didn't let my body take the best of me and I stayed with the group. The guy in front of me started to let go and this is where my mistake was, because I didn't pass him right away and I let the front pack go away. The last k went by very quickly and I worked hard to pass who I could pass.
I should definitely trust myself a little bit more in the middle of the race and stop thinking about how hard the finish is gonna be. I feel like what I miss right now is experience and not fitness, and this is why these races are made: learn from our mistakes and from what we did well.

Thursday Feb 1 #

11 AM

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

Pre Act
15 min warm up
Active warm up
200m
Hip mobility
Stretch and roll
Ice bath

The strides felt really good, probably the best they have felt in the last month. Getting acupuncture again later in the day.

Wednesday Jan 31 #

6 AM

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

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

The barefoot run was feeling really good. I kept the momentum going on the elliptical and it felt really smooth and strong.
Med ball wasn't as good as yesterday as my shoulders were really tired. Still worked pretty hard and a good strength.
5 PM

Running 20:00 [3] 4.44 km (4:30 / km)

Pre Act
20 min easy running
Hip mobility
Stretch and roll

I saw Cindy earlier in the afternoon to get acupuncture so I was feeling kinda dizzy, sore and tired. Didn't too active but an easy 20 min with T-Pain instead.

Tuesday Jan 30 #

6 AM

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

Pre Act
Handball
6 min of swimming
Drills
Intervals, 3 x 3x70s, with 15 sec at the end to get everything out
Deep water running

Okay pool workout. I should have pushed harder from the start, as I didn't feel like everything was out by the end of it, even after the 15sec. Also, I'm going to work harder on the 6 min of swimming and get back to the wall right on time.
7 AM

Post-tuesday 30:00 [3]

Hip mobility
Drills
1 stride
Speed ladder
Med ball (15 reps with 8 pounds but form wasn't great so I'm still going to work with this weight)
Resistance band
Stretch and roll
Ice bath

Didn't do every stride cause my right glute was really painful. Medball strength was challenging!
6 PM

Shakeout 30:00 [3] 3.0 km (10:00 / km)

30 min elliptical
Stretch and roll
Ice bath

The elliptical felt really good, no pain in the glute at all.

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