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Training Log Archive: Louis_M

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running3 4:00:00 33.14(7:15) 53.33(4:30)
  Race1 2:00:00 16.57(7:15) 26.67(4:30)
  Shakeout2 1:16:00 7.08(10:44) 11.39(6:40)
  Cross training1 1:00:00 3.73(16:06) 6.0(10:00)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Post-tuesday1 30:00
  Total9 9:31:00 63.31 101.89

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Sunday Feb 11 #

2 PM

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

Pre Act
Sunday lunges x6
90 min long run
20 of each drills
Hip mobility
Strength Y, 50 push ups in a row
Stretch and roll
Ice bath
Sauna

Slow long run today with T-Pain as we were both really beat up from our races. Did our long run around confederation college and campus as the other guys wanted to do it later.
My groin was really bothering me when increasing the pace and doing strength. I couldn't do sit ups and had a hard time doing some exercise of hip mobility. Gonna have to keep working on that with the physios.

Saturday Feb 10 #

1 PM

Race 2:00:00 [3] 26.67 km (4:30 / km)

Pre Act
Stretch and roll
15 min warm up
Active warm up
Mile race in 4:31
15 min warm up
Active warm up
5 min jog cause race was late
Strides
first 2k of the 3k race in 6:28
15 min cooldown
Stretch

Today's mile was decent. I passed some people from the start and hung on the front pack for the whole race. They did a move before I could do mine and I ended up just resisting it and not actually trying to pass them. I did that for too long and finishing just trying to pass them too late, during the last lap. I finished 4th just behind the 2nd and 3rd guys. I'm happy with the way I resisted but I should have made a move instead of resisting.
I'm also pretty disappointed with my warm up as I couldn't do any stride in spike before the race. Their schedule was really weird and we didn't anticipate it well. I was still very focused on the race.
I then paced the 2k for the guys, and I felt really tired warming up with them. I couldn't even hold the pace for the first 8 min of warming up. The race went ok, but that was my first pacing work and it wasn't really well done, as I was supposed to run the first 2ks in 6:20 and ended up doing it in 6:28.
Overall a good weekend, but still disappointed with that mile time as I really felt like there was more to give at the end.

Thursday Feb 8 #

11 AM

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

Pre Act
Lower leg strength
20 min barefoot run
15 min elliptical
15 min bike
Hip mobility
Drills
No stride
Med ball strength

Sorry guys for this morning, my alarm didn't go off, I really need to change my phone.
I did my workout at 11am instead, just before class. My groin was still hurting, especially during leg swings. I was still able to run pretty easily and had a good effort on the elliptical.
I saw Blake and Jo later on the day and they told me I should skip leg swings this weekend as I could pull my groin or hip flexor. They told me to be really careful as my hip flexor/glute/groin/hamstrings on the right leg are getting really weak so I'm going to just elliptical this afternoon.
6 PM

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

45 min elliptical
Ice bath

Groin was still sore. Good effort on the elliptical.

Wednesday Feb 7 #

4 PM

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

Pre Act
Stretch and roll
2 sets of glute activation
15 min warm up
Tempo loop (8:00:47)
Active warm up
200 m (32s)
3 accels
2x600m, easy running 100m, 400m (2:59, 3:00)
6x200m (32 s, 32 s, 30 s, 30 s, 28 s, 28 s)
15 min cooldown
Hip mobility
Push and sits
Stretch and roll

Very good workout, especially considering that I had a really shitty day. I felt dizzy and really tired the whole day, and tried to convince myself to get some good work done to get every bad thing out.
I had a good tempo, with a new PB, without feeling like pushing really hard, except for the last 100m to try and get that sub 8.
The 1000m felt really easy and smooth. I wasn't really tired going into the 200m so we had to increase the pace to hit a Wednesday effort. I don't feel like I reached it even with an extra 200m at the end. Should have pushed harder from the start and forget about the 32s pace.
Felt very strong throughout the workout and it's encouraging for Saturday's race!

The only bad point is that I got hurt a bit during the accels. I didn't really feel it at first, just a slight pain in the groin, but it got worse once I wasn't warm anymore.

Tuesday Feb 6 #

6 AM

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

Pre Act
Stretch and roll
Okie dokie ball
6 min of swimming
Drills
Intervals, 2 sets of 15s/30s/45s/1m/1m/45s/30s/15s
Deep water running

Good pool workout today. It started well with a good swimming and continued with well-executed intervals. The focus was good and the effort was there. Pulse was at 26, so far the highest I've reached was 28 once.
7 AM

Post-tuesday 30:00 [3]

Hip mobility
Drills
3 strides
Med ball strength
Resistance band strength
Stretch and roll

The Tuesday's strides felt good for the first time in a really long time. No pain in the glute, hip flexors or hamstring when running over 70%.
Medball was challenging because my shoulders were really sore from yesterday's strength.
6 PM

Shakeout 31:00 [3] 6.89 km (4:30 / km)

31 min running
Stretch and roll
Ice bath
Sauna

Did my shakeout outside with T-Pain. Felt pretty beat up but in a good way. Pace wasn't too slow.

Monday Feb 5 #

4 PM

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

Pre Act
Stretch and roll
2 sets of glute activation
15 min warm up
4 sets of 1min/2min/1min with 1 min recovery between each repeat and 2 min between sets
15 min cooldown
Hip mobility
Push and sits (new PB, 210 abs, 80 push-ups)
Stretch and roll
Ice bath

Good workout today, stayed with Zimak for the whole workout except for the last min recovery and last min hard. I felt weak letting him go like that, but I also felt like I've already reached a Monday effort during the first min of the last set and didn't want to push too hard as I was already really beat up. Still should have tried harder to stay with him.
Good strength and stretch and roll session afterwards.

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