Training Log Archive: Louis_M

Pre Act
Lower leg strength
Balancing exercises
15 min warm up
11 min tempo, 2 min recovery, 13 min tempo, 2 min recovery, 9 min tempo
15 min cooldown
Hip mobility
Strength
Stretch and roll

Good workout today. Started off a bit fast and fell off Derek and Stoppa around the 9th minute. Started again with Gavin and hopped on the C-train when Connor caught up on us. Really glad he was here because it made a big difference on my workout. Tempo felt really flowy, strong and engaged after that for the rest of the workout.

C • choo choo 1

3x8 deadlifts with 110 lbs
3x12 glute elevated bridge with 2x35 lbs and 1x45 lbs

3x8 dumbbell bench press with 40 lbs
3x8 landmine press with small bar+30 lbs

Good strength today, especially on the first part. Left shoulder was tight and sore so I didn't go up on the dumbbell bench press like I planned and stayed at 40 lbs.

Pre Act
Lunges x6
Balancing exercises
90 min long run
30 HOH drills
Hip mobility
Strength Y
Stretch and roll
Ice
Sauna

Okay long run today. Legs were feeling tired but we got rolling pretty well for the most part. We did the hill next to the chalet a second time around 1h20 and legs were burning really hard.

Pre Act
Roll
15 min warm up
Active warm up
Couple strides in spikes
2 min tempo
Strides
8 km in 26:33
15 min cooldown
Stretch and roll

Better race today than last week, but still some work to do on my race management. Started fast and was engaged until the 4/5km, but started to go backwards even though I was still engaged. I didn't react properly and let people pass me when I should have been the one passing people. I was the closest to everything out I've been in a really long time, and used the downhills really well, but I have to think about the start of my races more and figure out what's best for me. Still happy with the race and how the team did.

Pre Act
Roll
27 min shakeout on Griak's course
3 strides
Stretch and roll
Ice

Good shakeout with the guys. Weather was much better than last year, and we didn't get lost this time. Legs are a bit tired but calf is feeling much better than yesterday.

Pre Act
Balancing exercises
15 min barefoot run

After running:

10 min elliptical
10 min bike
10 min circuit
Hip mobility
Drills
6 strides
Strength
Stretch and roll
Physio

Good workout this morning. Left calf wasn't feeling too bad until the drills.

3x12/side anti rotation band push
3x12 3 sec plyo pushups

3x8 RFE split squats with 15 for warm up, 2x25 and 1x30 lbs
3x15 sec A skip

Okay strength this morning. Left glute was sore from yesterday's workout so didn't want to have too much weight. Good effort on the pushups.

30 min running

Good run. Calf was a little stiff from physio this morning. Should be much better by tomorrow.

30 min bike
Stretch
Ice
Sauna

No elliptical available so I biked instead. Legs were spinning well.

Pre Act
Half of lower leg strength
Balancing exercises
2 sets of glute activation
Roll
15 min warm up
Active warm up with no extra stride
1 full LPH loop in 10:01
3 min recovery
3 half loops in 4:59, 4:59, 5:00
16 min cooldown
Hip mobility
Push and sits
Stretch and roll
Ice

Really good workout today. I made sure I pushed during the struggle. I didn't lose my focus and kept my eyes up when it became difficult. Good full loop with Derek, pushing each other. Last half loop felt really hard but I focused on Derek's back and had him no further than 5 meters away at the end.
No pain whatsoever in my left calf before the workout, but I started feeling it during the side shuffle part of pre act. I had no pain and didn't feel it during the run. The only movement that makes it painful is when I'm up on my toes, but I didn't really feel it during the strides.

Pre Act
Half of lower leg strength routine
Balancing exercises
"European Handball"
6 min swimming and kicking
Drills
3 sets of 6x30 sec with 15 sec recovery
Deep water running
Hip mobility
Drills
Stretch and roll
Ice

Good pool workout today. Mind was really focused on what I was doing.
Had some problem with my calf during the intervals and the drills, booked an appointment with Blake.

30 min shakeout on the hospital trails

Calf wasn't hurting at all during the run but was hurting a little bit when walking to the Hangar.

30 min elliptical after the run
Stretch
Ice

Did this right after my run. Good effort. Really don't want to stop running now.