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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Louis_M

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running4 3:39:15 30.27(7:15) 48.72(4:30)
  Pool3 1:45:00 6.52(16:06) 10.5(10:00)
  Cross training1 47:00 2.92(16:06) 4.7(10:00)
  Total8 6:11:15 39.72(9:21) 63.92(5:48)

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Saturday Apr 13 #

9 AM

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

Pre Act
Lower leg strength
Glute activation
Roll
Warm up to John
Tempo from John and back (11:30)
5 min active
From John to the end of the road, 5:45
From the end and back, 5:12
20 min cool down
Hip mobility
Strength X
Stretch and roll

Pretty good workout today. Tempo felt good on the first part and grindy on the way back as I was pushing to reach the breathing limit.
The second part of the workout was good too. Was pushing pretty hard on the uphill but used the downhill to go much faster on the way back. Really glad Stoppa stayed and pushed me at the end.
Didn't think about the footing too much and kept focusing on what I was doing.

Thursday Apr 11 #

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

Pre Act
Lower leg strength
Balance
1h run
Hip mobility
Weights
Stretch and roll

Good run along the river today. Was feeling pretty good after yesterday's workout. Leg is normal.

Wednesday Apr 10 #

3 PM

Pool 30:00 [3] 3.0 km (10:00 / km)

Pre Act
30 min dwr
...

Good dwr with Connor. Nothing unusual to report.
4 PM

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

After the pool
Lower leg strength
Glute activation
Roll
20 min warm up
Belrose loop to subway at wednesday effort (28:55)
10 min cooldown
Hip mobility
Push and sits + plank
Stretch and roll

Really good workout today. Started real smooth with the group for the first 10 min or so and started to work into things after turning onto John. Was rolling well on Golf Links and felt like I was working hard but convinced myself that I still had more to give so just went for it, kept my eyes up, shoulders relaxed and just rolled. Really glad Andrew came with me as I was feeling like I overestimated myself on the last k or so.

Tuesday Apr 9 #

6 PM

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

Pre Act
6 min swim
Drills
2'15 down to 15 by 15
Dwr to 45
Hip mobility
Drills
Stretch and roll

Good workout with Connor. Leg is feeling good after Monday's workout.

Monday Apr 8 #

3 PM

Pool 30:00 [3] 3.0 km (10:00 / km)

30 min dwr
...

Did this on my own before the workout. Felt good.
4 PM

Running 39:15 [3] 8.72 km (4:30 / km)

After the pool
Pre Act
Lower leg strength
Roll
Glute activation
15 min warm up
Tempo to John
Cool down back to the car
...

Good workout, pushed hard on the way back and made sure I wasn’t settling down. Felt really good to be running fast again.
5 PM

Cross training 47:00 [3] 4.7 km (10:00 / km)

After the run
3 min warm up
10x2 min hard/1 min easy
15 min cooldown
Hip mobility
Weights
Stretch and roll

Good stuff on the elliptical. Legs were dead after the run but managed to refocus and made sure I pushed.

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