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

Training Log Archive: Louis_M

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running3 3:45:00 31.07(7:15) 50.0(4:30)
  Shakeout3 2:03:00 12.47(9:52) 20.08(6:08)
  Race1 1:00:00 8.28(7:15) 13.33(4:30)
  Pool1 45:00 2.8(16:06) 4.5(10:00)
  Post-tuesday1 20:00
  Total9 7:53:00 54.62 87.91

«»
2:05
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 18 #

8 AM

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

Pre Act
Sunday lunges x4
75 min long run
20 of each drill
Hip mobility
Basic strength when back to TBay

Tough long run, I felt really beat up by the race and the training. Foot was also really annoying as I felt that it was changing the way I run. I felt it swelling in the shoe during the first part of the run and then the pain stabilized. Felt good for the last 15 min.

Saturday Feb 17 #

2 PM

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

45 min running
Hip mobility
Stretch

Foot wasn't as sore this morning, but the run woke it up. It got painful about 30 min in and I had to focus hard to forget about it and make it back to the fieldhouse.

Friday Feb 16 #

7 PM

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

Pre Act
Roll
15 min warm up
Active warm up
Couple strides
3k in 9:03
15 min cooldown
Stretch
Ice on foot

Going into the warm up was really hard, I was really tired from the trip and my mind wasn't totally ready. I pushed a bit more than usual on the warm up run so I could focus more and put myself in race mode, and it worked pretty well.
Just before the race I felt a lot of pain in my left foot and was wondering if I should run or not. Ended up doing the race without too much pain during it.
The race in itself was tough. I had to do a choice after the first k, and I didn't do the right one. There were two groups running after the 1st k and I ended up being the guy just in between. I did the 2nd k all by myself and focused on pushing hard but the guys behind me caught up on me. I outkicked them on the last 100m, which was the best thing that happened during the race. I should have trusted myself more and went with the guy in front me that finished in 8:48 but the first k was really fast and it got me in deep really early, so my reaction wasn't strong enough when he passed me.

Thursday Feb 15 #

5 PM

Shakeout 18:00 [3] 1.8 km (10:00 / km)

18 min elliptical
Hip mobility
Stretch
Ice bath x2 and Iced my shins and foot during the day

Nice shakeout to get ready for tomorrow's race. My "race mode" mind has been on for the whole day. Really excited about this unexpected race!

Wednesday Feb 14 #

4 PM

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

Pre Act
2 sets of glute activation
15 min warm up
Tempo loop, 7:53 New PB
Active warm up
200 m @1500m pace
2 strides
3 sets of 3x300m (55,55,53 / 52,54,53 / 51,50,47)
2x200m Fast, Flowy and Fun with spikes on (29,30)
15 min warm up
Hip mobility
Push and Plank
Stretch and roll
Ice bath

I came in the Hangar feeling really dizzy and tired and discovered that I was already late. It was a pretty rough start for a workout but I made sure to focus on what I was doing during the warm up and ending up PBing with 7 seconds on the tempo loop and breaking 8min.
The sets of 300m felt really strong and controlled, I wasn't pushing too hard on the first ones but I made sure I was at a Wednesday effort by the end of the sets. The 200m felt good and strong and I was hands on knees for about 15 sec by the end of it.

Tuesday Feb 13 #

6 AM

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

Pre Act
Stretch and roll
Okie dokie ball
6 min swimming
Drills
Intervals, 90sec down to 15sec by 15sec, 2 sets
Deep water running

The intervals were okay. I was well focused the whole time, but I was really tired and my quads were burning right from the start. I got in deep really early and dealt with it, but the pulse at the end wasn't as high as it's supposed to be, and I wasn't out of breath as I'm supposed to.
7 AM

Post-tuesday 20:00 [3]

Hip mobility
Drills
Med ball strength
Resistance band strength
Stretch and roll
Ice bath

Again, very good stretch after the workout. I made a promise and I'm gonna keep it.
6 PM

Shakeout 1:00:00 [3] 8.28 km (7:15 / km)

30 min run
30 min elliptical
Stretch and roll
Ice bath
Sauna

Good run with T-Pain and Sam. I'm glad Sam was there cause he made the pace faster than what it would've been. Good effort on the elliptical.
Again, very good stretch.

Monday Feb 12 #

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
5min/4min/3min/2min/1min/2min/1min @5k effort, with 2 min recovery after 5 and 4, and 1 min recovery after the rest
Cooldown to 1h
Hip mobility
Push and Plank
Stretch and roll
Ice bath

Today's workout was ok. Not the best I've had but it went well considering how I was feeling the day before. I didn't have any pain while running hard, I was just really sore. The pain came in the groin after the workout and I couldn't do sit ups.
The effort was correct. It started really hard, more at 3k effort than 5k, but it became more at 5k effort throughout the workout.
Really good stretch after the workout, I'm going to focus more on their quality.

« Earlier | Later »