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Training Log Archive: Nicole_Tamming

In the 7 days ending Sep 9, 2017:

activity # timemileskm+m
  Running6 5:05:00 35.16 56.58
  Shake Out Run3 50:00 224.94 362.0
  Total6 5:55:00 260.09 418.58

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Saturday Sep 9, 2017 #

Running 1:00:00 [3] 11.0 mi (5:27 / mi)


15mins WU
3 x 1500m repeats with 1min rest after 1st set and 2mins rest after 2nd
Splits: 6:45, 6:55, 6:45
15mins CD

hip mobility
Strength - 6x10 push ups/5x10 ab exercises (100)
stretch and Rolled

The workout did not go as well as I would have liked it to have gone. I was not able to stay up with some of the people in mu group. I thought I was pushing the pace on the loops but I was not able to keep a faster pace in order to be with the group. I am working on being comfortable with being uncomfortable!

Thursday Sep 7, 2017 #

Running 50:00 [3] 10.0 km (5:00 / km)

Hip Mobility

6min swim
3sets of 5x40sec
4 mins of deep water run

Hip mobility
Strength - 4 sets of 10 of push ups and squats)
Stretch and Rolled

Ice Bath (10-15mins)

Overall, this workout went very good! I really enjoyed doing it because it was a kind of workout that I have never done before. I was able to focus and put effort into the 40secs of running keeping in mind to make sure my hands are coming out of the water. I was also really focusing on keeping my body up tall. After the pool, I was doing drills and again kept in mind to stay tall and stepping down on the balls of my feet. When doing the stride I was reminded to make sure to keep my stride quick and small and not long (which I am very used to doing). In the ice bath I was able to feel the recovery.

Shake Out Run 30:00 [3] 360.0 km (5 / km)

30min Shake Out Run

I went with Hailee and Rebekkah. My legs were feeling a bit sore but it was nothing to concerning or nothing that was effecting my running.

Wednesday Sep 6, 2017 #

Running 55:00 [3] 10.0 km (5:30 / km)


15mins WU
16mins steady surge (2:30mins/30sec)
15mins CD

Hip Mobility
Strength - 5x10 perfect push ups/4 ab exercises (95)
Stretch and rolled

Today my calves were a bit sore so I felt like I was a bit limited on my steady parts of the workout. I had a hard time going into the cool down so that was a good indication that the effort was there but after about 5mins into the cool down I felt like I was still able to continue with another set for the workout I still has some energy to give. I am not going to really focus on becoming more comfortable with feeling uncomfortable.

Tuesday Sep 5, 2017 #

Running 30:00 [3] 6.0 km (5:00 / km)

30min easy shake out run

Hip mobility
Stretch & roll

I went for my run with Hailee. I was a good run to shake out some of my sore muscles. Overall it was a good run and it was a nice easy pace to keep.

Monday Sep 4, 2017 #

Running (Tempo) 50:00 [3]

Stretch & Roll

15mins WU
4x4mins tempo/1min rest between sets
15mins CD

Hip mobility
Strength - 5x 10 push ups/ab exercises (4 variations)
Ice Bath (10-15mins) - Lake Superior

Today I was pretty happy with my workout. I was reminding myself to be comfortable with being uncomfortable and was able to push myself a bit harder on the steady points than I normally would. I kept in mind to remember to control my breathing. I found that my calves were tight and my legs felt heavier. I found that the first 5mins of the CD were a bit hard to continue but about 5mins I wasn't feeling as tired. The ice bath in Lake Superior was refreshing and was able to calm my muscles.

Shake Out Run 10:00 [3] 2.0 km (5:00 / km)

10min Shake Out

This was a good run and my muscles were feeling pretty good.

Sunday Sep 3, 2017 #

Running long 1:00:00 [3] 8.0 mi (7:30 / mi)

1hr long run
Hip Mobility
Strength - 4 x 10 push ups/10 deep squats
stretch & roll

The long run felt pretty good but my legs were a bit sore from the time trail. It was a quicker pace than what I usually do at home but I kept in mind to keep the same effort throughout the whole run and also kept in mind not to push the pace to much because I was still recovering from the time trial. It was a different kind of running trail because I am not used to running on a road that have rolling hills, I am used to running on fairly flat roads. Overall, I thought that it was a pretty good run and a good recovery from the time trial.

Shake Out Run 10:00 [3]

10mins Shake Out Run

My calves were a bit tight and sore but it was nice to get the legs moving.

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