Training Log Archive: Louis_MIn the 7 days ending May 19, 2019:
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Thursday May 16, 2019 #
10 AM
Pool 45:00 [3] 4.5 km (10:00 / km)
45 min deep water run
Hip mobility
Weights
Stretch and roll
Forgot I had an appointment with Jo at 9:30 so had to do that on my own after. Went by pretty quickly.
Hip mobility
Weights
Stretch and roll
Forgot I had an appointment with Jo at 9:30 so had to do that on my own after. Went by pretty quickly.
3 PM
Running 45:00 [3] 10.0 km (4:30 / km)
45 min run
Stretch
Good run in the afternoon. Legs are feeling pretty good.
Stretch
Good run in the afternoon. Legs are feeling pretty good.
Wednesday May 15, 2019 #
4 PM
Race 1:00:00 [3] 13.33 km (4:30 / km)
Pre Act
Lower leg strength
Roll
15 min warm up
Active warm up
Few strides
3k race, 2nd in 9'12
10 min barefoot cooldown
10 min with shoes
Hip mobility
Stretch and roll
Decent race today, especially in terms of effort. Went out in the front pack and stayed with it for the whole race. Stomach wasn't feeling good at all before the start but I took this as an opportunity to practice competing well when I'm not. It allowed me to get in deep pretty early and I stayed with it and kept pushing when people would take the lead and accelerate. Really glad I didn't let the guys finish in front of me and outkicked them at the end. Made me go from a wednesday to a saturday.
Lower leg strength
Roll
15 min warm up
Active warm up
Few strides
3k race, 2nd in 9'12
10 min barefoot cooldown
10 min with shoes
Hip mobility
Stretch and roll
Decent race today, especially in terms of effort. Went out in the front pack and stayed with it for the whole race. Stomach wasn't feeling good at all before the start but I took this as an opportunity to practice competing well when I'm not. It allowed me to get in deep pretty early and I stayed with it and kept pushing when people would take the lead and accelerate. Really glad I didn't let the guys finish in front of me and outkicked them at the end. Made me go from a wednesday to a saturday.
Tuesday May 14, 2019 #
6 AM
Running 15:00 [3] 3.33 km (4:30 / km)
Pre Act
Lower leg strength
Balance
Roll
15 min barefoot
...
Pretty good and easy run. Sore from yesterday.
Lower leg strength
Balance
Roll
15 min barefoot
...
Pretty good and easy run. Sore from yesterday.
7 AM
Cross training 30:00 [3] 3.0 km (10:00 / km)
After the run
15 min elliptical
15 min bike
Hip mobility
Drills
3 strides
Partner med ball
Stretch and roll
Ice
Went by pretty fast, I feel like I'm getting better on the K drill.
15 min elliptical
15 min bike
Hip mobility
Drills
3 strides
Partner med ball
Stretch and roll
Ice
Went by pretty fast, I feel like I'm getting better on the K drill.
Monday May 13, 2019 #
4 PM
Running 1:00:00 [3] 13.33 km (4:30 / km)
Pre Act
Lower leg strength
Glute activation
15 min warm up
2x3 min at 5k effort with 2 min recovery
10 min tempo
2x3 min at 5k effort with 2 min recovery
15 min cooldown
Hip mobility
Weights
Stretch and roll
Ice
Tough workout today. Started out really fast with Colin and Derek on the intervals and felt good going into tempo. About halfway through tempo I started feeling empty and had no energy but was still pushing harder and harder. Derek came back by the half of the first interval of the second set and really helped me catching up to the lead. Kept going with the same effort for the second interval and ended the workout on a better note.
Lower leg strength
Glute activation
15 min warm up
2x3 min at 5k effort with 2 min recovery
10 min tempo
2x3 min at 5k effort with 2 min recovery
15 min cooldown
Hip mobility
Weights
Stretch and roll
Ice
Tough workout today. Started out really fast with Colin and Derek on the intervals and felt good going into tempo. About halfway through tempo I started feeling empty and had no energy but was still pushing harder and harder. Derek came back by the half of the first interval of the second set and really helped me catching up to the lead. Kept going with the same effort for the second interval and ended the workout on a better note.