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Training Log Archive: Louis_M

In the 7 days ending May 20:

activity # timemileskm+m
  Running8 6:54:00 54.06(7:40) 87.0(4:46)
  Pool1 50:00 3.11(16:06) 5.0(10:00)
  Cross training1 40:00 2.49(16:06) 4.0(10:00)
  Total10 8:24:00 59.65(8:27) 96.0(5:15)
averages - sleep:7.6

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MoTuWeThFrSaSu

Sunday May 20 #

9 AM

Running 20:00 [3] 4.44 km (4:30 / km)
slept:7.5

Pre Act
Roll
15 min run
Start of active
Stretch and roll

Good shakeout before the 10 mile. Didn't want to do full active cause my groin was kinda sore and I didn't wanna do the strides.

Saturday May 19 #

9 AM

Running 40:00 [3] 8.89 km (4:30 / km)
slept:7.0

Pre Act
Lower leg strength
Roll
2 loops warm up
1 loop at race effort (5:43)
2 loops cooldown
Hip mobility
Stretch and roll
Ice bath
Sauna

Run was okay this morning. Legs were feeling heavy and the race effort wasn't the best but everything else was alright.

Friday May 18 #

5 PM

Running 1:00:00 [3] 13.33 km (4:30 / km)
slept:8.0

1h offday run with the boyz
Stretch
Ice
Sauna

Good offday, legs weren't too bad and the pace was pretty good.

Thursday May 17 #

6 AM

Running 20:00 [3] 4.44 km (4:30 / km)
slept:6.0

Pre Act
Lower leg strength
Roll
20 min run
7 AM

Cross training 40:00 [3] 4.0 km (10:00 / km)

After the run

20 min bike
20 min deep water run
Hip mobility
Drills
Strength (RFEs split squat 8/6/4 with 25lbs and 35 for the last two sets, 3x15sec A run, Kneeling band 3x12/side, 3sec Plyo pushups 3x12, shoulder taps 3x7/side, front plank 3x45sec)
Stretch and roll
Ice bath

Legs were okay this morning. Nothing too bad other than the really bad sleep I had last night for an unknown reason.
Strength was okay, not as hard as I imagined.
7 PM

Running 59:00 [3] 13.11 km (4:30 / km)
slept:2.0

Belrose loop in 59 min
Stretch

Did Belrose loop again today. Legs felt better than on Tuesday and I thought I was much faster but it turned out I was only 1min30sec faster than 2 days ago. Still a pretty good shakeout.

Wednesday May 16 #

4 PM

Running 1:30:00 [3] 15.0 km (6:00 / km)
slept:8.0

Pre Act
Roll
15 min warm up
2 loops at tempo in 10:40
Active up to and including drills
3 loops, each one faster than the previous one (5:27, 5:20, 5:18) with 90 sec recovery
Jog to the start of the race and couple strides
1500m race in 4:25
20 min cooldown
Hip mobility
Stretch and roll
Ice bath
Sauna

Today was pretty good. I felt smooth and strong on the tempo loops and focused on staying strong during the mile repeats as well. I was pushing harder when it got hard and I didn't let Derek go without reacting this time, which was really good.
The race was different. The strides before the race showed me how sore my legs were but I told myself it would be alright. When the gun went off all my focus disappeared and I was just thinking about how hard it was. The only good thing I did in this race is that I used Jett at the end to push harder and didn't let a high schooler beat me.
Happy with the overall outcome of the workout.

Tuesday May 15 #

6 AM

Pool 50:00 [3] 5.0 km (10:00 / km)
slept:7.0

Pre Act
Lower leg strength
Roll
Spike ball
6 min swim
Drills
Intervals 2m15s down to 15s by 15s
~12 min deep water run
Hip mobility
Drills
5 strides
Hurdle mobility
Stretch and roll
Spikeball again
Ice bath

Not a very good one this morning. Focus wasn't there and I kept bringing it back to what I was doing, but it was usually too late. Didn't struggle enough on the intervals.
6 PM

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

Belrose loop from Connor's house, took me 1h
Stretch

Easy run for the most part, quads were tired, and calves got tired at the end of the run.

Monday May 14 #

4 PM

Running 1:05:00 [3] 14.44 km (4:30 / km)
slept:7.5

Pre Act
Lower leg strength
Roll
2 sets of glute activation
15 min warm up
7x4 min @tempo with 1 min recovery
15 min cooldown
Hip mobility
Strength (Deadlifts 8/6/4 with 90 for the first and 100 for the two last sets, 3x12 glute bridge with 1x50 lbs and 2x35 lbs, Bench press 8/6/4 with 45 lbs, Landmine press 8/6/4 with 25 lbs, Elevated pushups 29)
Stretch and roll
Ice bath
Sauna
Ice bath again

Really good workout today. I felt bad going in as I felt my stomach getting bigger and bigger. It didn't stop during the workout but focusing on each interval and on staying with Derek helped a lot. Derek made my workout a lot better also by giving me the lead for 2 and half tempo, and it didn't make me feel better, but in my head the only option was to lead, there was no slowing down possibility or any option where Derek would drop me off. It makes me feel even better about the workout cause my body didn't feel great but the mindset was there to take the lead.
Really good strength afterwards, deadlifts felt horrible but anything else made struggle a lot in a good way.

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