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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Louis_M

In the 7 days ending Mar 24:

activity # timemileskm+m
  Cross training5 3:28:00 12.92(16:06) 20.8(10:00)
  Pool4 3:00:00 11.18(16:06) 18.0(10:00)
  Running3 1:16:00 10.5(7:14) 16.89(4:30)
  Total12 7:44:00 34.61(13:24) 55.69(8:20)

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MoTuWeThFrSaSu

Sunday Mar 24 #

9 AM

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

Pre Act
Lunges x5
30 min run
...

Good run with the guys this morning. Pretty bad footing made me roll my ankle so finished on the road.
10 AM

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

After the run
1h elliptical
Hip mobility
Med Ball
Balance with T-Pain
Plank
Stretch and roll

Good elliptical, spacing out and thinking about racing for the most part.
Good post stuff with T-Pain.

Saturday Mar 23 #

9 AM

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

Pre Act
45 min dwr
...

Met at the complex with Connor, joined later by Paige. Went alright, was working pretty hard.
10 AM

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

After the pool
5 min warm up
7x2 min hard/1 min easy
20 min cool down
Hip mobility
Push and sits
Stretch and roll

Good workout, legs were feeling good and not that tired after the pool. Got some good out-of-breath moments.

Friday Mar 22 #

Cross training 20:00 [3] 2.0 km (10:00 / km)

Biked around with T-Dawg, still feeling the tendons but not when I bike.

Thursday Mar 21 #

2 PM

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

Pre Act
Roll
30 min run
Hip mobility
Core strength
Stretch and roll

Pretty good run, no pain in the leg during the run, but tendons started burning during the following evening.

Wednesday Mar 20 #

3 PM

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

Pre Act
Balance
Roll
45 min deep water run
...

Pretty good deep water run, time went by pretty quickly except for the last 10 min when I got super hungry.
4 PM

Cross training 38:00 [3] 3.8 km (10:00 / km)

After the dwr
On the elliptical
5 min warm up
7x1 min hard/1 min easy
20 min cool down
Hip mobility
Push and sits
Plank
Stretch and roll
Ice

Good workout on the elliptical, kept pushing when it got hard. Felt the lack of fitness too.

Tuesday Mar 19 #

Running 16:00 [3] 3.56 km (4:30 / km)

Pre Act
16 min run
Core exercises
Stretch

Leg was feeling good apart for my weird infected ankle so I went for a run. It felt really good, had no pain in the lower leg.
The stuff on my ankle actually got worse in the evening, burning continuously. It feels better this morning but it's still swollen and weird-looking.
6 AM

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

Pre Act
6 min swim
Drills
Intervals, the classic
DWR to 45
Hip mobility
Drills
Med ball
Plank
Stretch and roll

Pretty good pool workout, worked hard with the arms. Hands on head didn't feel as good as usual, it seems like I could use some more core work so decided to get competitive with Connor and do more abs stuff at the end of our workouts, starting today.

Monday Mar 18 #

3 PM

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

Pre Act
6 min swim
Drills
2 sets of 30/60/90/60/30 sec with 15 sec recovery
DWR to 45
...

Pretty good pool workout, focused on getting a good form with the arms first and then pushed. Shoulders were sore and pulse went pretty high on the longer intervals.
4 PM

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

After the pool
45 min elliptical
Hip mobility
Basic strength
Stretch and roll
Ice

First day back on the elliptical, felt pretty good and got going well for the last 15 min.
Got a long talk with Kip afterwards, made me question a lot of my recent activities.

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