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Training Log Archive: Nicole_Tamming

In the 7 days ending Sep 16, 2017:

activity # timemileskm+m
  Running5 3:43:50 27.88(8:02) 44.87(4:59)
  Pool Workout1 45:00 2.8(16:06) 4.5(10:00)
  Total6 4:28:50 30.68(8:46) 49.37(5:27)

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Saturday Sep 16, 2017 #

Running 55:00 [3] 11.0 km (5:00 / km)

Pre-Act

10min run
5mins of active warm up
2 laps - Progression run
15mins CD

Hip Mobility
Strength - push ups (50), with ab exercises (110)
Stretch and Rolled

This workout didn't go how I hope for it to go. During the run I thought that I was giving it my all and I felt like I was but when I finished the loops I felt like I still had some energy that I could have put out.

Thursday Sep 14, 2017 #

Running (Bike and Elliptical) 50 [3] 0.17 mi (5:00 / mi)

Pre-Act
Lower Leg Activation - Toe walk, heel walk and heel drop

workout:
15mins of running
15mins of biking
15min of elliptical

Hip Mobility
A and C Walk and skip
Strides
Strength - 20 push ups, 45secs of front, side and back plank, 20 deep squats
Stretched and Rolled
10min Ice Bath

This workout was a way different workout then I have ever done before. The outside of my leg was bugging me a bit again today but doing the bare foot running on the softer surface was nice on my legs and going on both the bike and the elliptical also eliminated the pressure that my legs would take when running on a hard surface outside. While on the elliptical I was at 170 the whole time. After this workout my legs were feeling a bit sore so it was nice to go into the ice bath after.

Wednesday Sep 13, 2017 #

Running 55:00 [3] 11.0 km (5:00 / km)

Pre-Act
Stretch and Rolled

Workout:
15mins WU
5mins of Tempo Running
6x 30sec of faster than race pace running (1min rest)
5mins of Tempo Running
15mins CD

Hip Mobility
Strength Circuit (100)
Stretch and Rolled

Today the workout when very well I defiantly felt that the effort was there because when going into the CD it was hard. I enjoyed doing the faster than race pace running because it was nice to get the legs going quick and fast. I was a bit nervous before the workout today because I was experiencing some pain on the outside of my left leg in an area that I had injured last year. Overall, I thought the effort was there for the workout and I was defiantly running at a pace that was uncomfortable to for but that is good because I have to get used to running being uncomfortable.

Tuesday Sep 12, 2017 #

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

Pre-Act
Stretch and Roll
Warm up game: dodge ball

Workout:
12mins of Swimming
Drills
3 sets of 30sec, 45secs, 1min, 45secs, 30secs (Ladder Workout)
6mins of deep running

Hip mobility
Drills
Strides with spikes

On My own: Strength, Stretch and Rolled

Today the workout went very good! I was focusing on driving the knee up, making sure that I was staying up tall and making my hands come out of the water when completing the pool running. When we went to check out pulse mine was at 25, next time I will work to raise my pulse. When doing the strides on the track in my spikes I kept in mind to stay tall, make sure that my arms are at a 90 degree angle and driving my hand from my hip to my lip. I was also focusing on closing up my stride so that it wasn't so long. Overall, it was a good workout and I am really enjoying the pool workouts!

Monday Sep 11, 2017 #

Running 48:00 [3] 9.6 km (5:00 / km)

Pre-Act
Rolled

Workout:
15mins WU
2 sets of 3x2mins steady state with 1min rest between intervals and 2mins rest between sets
15mins CD with 2 uphill strides

hip mobility
Strength - 5x10 push ups/4 ab exercises (100)
stretch and rolled

This workout felt pretty good. I found that it was hard to do because I was doing the workout by myself and not with the group so there was no one there to push me to stay up with them. When I finished the steady states and went into my CD I found that it was harder to go into the CD and so I know that the effort on the sets was there. I am beginning to feel comfortable with being uncomfortable but I am still continuing on working on it.

Sunday Sep 10, 2017 #

Running (Long Run) 1:05:00 [3] 13.0 km (5:00 / km)

Pre-Act

65min long run

Hip Mobility
Strength - 5x10 push ups/squats
stretch and rolled

The long run today when really well I was able to keep a comfortable pace and was able to stay up with the group. During the very rocky part of the trail my calves were beginning to become sore but besides that I was feeling good.

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