Training Log Archive: Nicole_TammingIn the 7 days ending Nov 25, 2017:
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| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||
Saturday Nov 25, 2017 #
Running 1:00:00 [3]
Per-Act
LU Loop easy pace
LU Loop Steady/Hard
Active Warm Up
10x200m (last 5 with spikes, 1min rest between each)
15mins barefoot running
I really enjoyed this workout because it was nice to run fast on the track. It was hard, and I really enjoyed it. When outside running on the LU Loop I really pushed myself on the second loop.
LU Loop easy pace
LU Loop Steady/Hard
Active Warm Up
10x200m (last 5 with spikes, 1min rest between each)
15mins barefoot running
I really enjoyed this workout because it was nice to run fast on the track. It was hard, and I really enjoyed it. When outside running on the LU Loop I really pushed myself on the second loop.
Strength 20:00 [3]
Hip Mobility
Push and Sit
Stretches
Rolling
Push and Sit
Stretches
Rolling
Ice Bath 10:00 [3]
Thursday Nov 23, 2017 #
Cross Training (Bike and Elliptical) 50:00 [3]
Pre-Act
Lower leg activation
15 min barefoot run
15 min bike
15 min elliptical
Was very happy with this workout this morning was feeling very strong and finally am not as sore as I was when first coming back after my rest week. I was happy that I got to use the elliptical in the hangar because when i use the one downstairs I constantly hit my knees on the machine.
however, I was feeling very strong and happy with how it went today.
Lower leg activation
15 min barefoot run
15 min bike
15 min elliptical
Was very happy with this workout this morning was feeling very strong and finally am not as sore as I was when first coming back after my rest week. I was happy that I got to use the elliptical in the hangar because when i use the one downstairs I constantly hit my knees on the machine.
however, I was feeling very strong and happy with how it went today.
Strength 30:00 [3]
hip mobility
Drills
2 strides
Speed ladder
1 stride
Med ball exercises
Stretch and roll
Drills
2 strides
Speed ladder
1 stride
Med ball exercises
Stretch and roll
Ice Bath 10:00 [3]
Shake Out Run 35:00 [3]
Wednesday Nov 22, 2017 #
Running 47:00 [3] 9.4 km (5:00 / km)
Pre-Act
Roll
Glute activation
15 min WU
10 min tempo
2 min jog
3x 1 min hard (rest: 1 min)
15 min CD
I was feeling very strong during this workout really working to push myself during the tempo and also during the three 1min hard. Trying to push myself to stay up with the people ahead of me.
Roll
Glute activation
15 min WU
10 min tempo
2 min jog
3x 1 min hard (rest: 1 min)
15 min CD
I was feeling very strong during this workout really working to push myself during the tempo and also during the three 1min hard. Trying to push myself to stay up with the people ahead of me.
Strength 20:00 [3]
Hip mobility
Sit and push
Stretch and roll
Sit and push
Stretch and roll
Ice Bath 10:00 [3]
Tuesday Nov 21, 2017 #
Pool Workout 45:00 [3]
Pre-Act
Toe/heel walk
Roll
Handball
Pool workout 4 sec of 1min, 45secs, 30secs, 15secs
During this workout, I think it was one of the hardest that I have worked this year in the pool. Overall, was feeling really good today.
Toe/heel walk
Roll
Handball
Pool workout 4 sec of 1min, 45secs, 30secs, 15secs
During this workout, I think it was one of the hardest that I have worked this year in the pool. Overall, was feeling really good today.
Strength 25:00 [3]
Hip mobility
Drills
2 strides
Speed ladder
1 stride
Med ball exercises
Resistance band core
Stretch and roll
Drills
2 strides
Speed ladder
1 stride
Med ball exercises
Resistance band core
Stretch and roll
Shake Out Run 35:00 [3]
Monday Nov 20, 2017 #
Running 50:00 [3] 10.0 mi (5:00 / mi)
Pre-Act
Roll
15 min WU
16 min steady surge (3:30/30)
15 min CD
This workout went pretty good. However, I could not figure out what the right loop was when going out and running. The effort for this workout was right where it needed to be and I was even pushing myself a bit harder than usual. I found it harder when going into the surge with my feet placement because my feet were sliding a lot.
Roll
15 min WU
16 min steady surge (3:30/30)
15 min CD
This workout went pretty good. However, I could not figure out what the right loop was when going out and running. The effort for this workout was right where it needed to be and I was even pushing myself a bit harder than usual. I found it harder when going into the surge with my feet placement because my feet were sliding a lot.
Strength 20:00 [3]
Hip Mobility
Basic Strength
Stretched
Rolled (when I got back to my room)
Basic Strength
Stretched
Rolled (when I got back to my room)
Sunday Nov 19, 2017 #
Running (Long Run) 55:00 [3] 11.0 km (5:00 / km)
Pre-Aact
Lunges
55 min long run
This long run went very well I was feeling very strong and was able to keep up with the other girls for the most part of my run. It was nice that the snow was all packed down and that it wasn't too slippery when running.
Lunges
55 min long run
This long run went very well I was feeling very strong and was able to keep up with the other girls for the most part of my run. It was nice that the snow was all packed down and that it wasn't too slippery when running.
Strength 20:00 [3]
Hip mobility
Strength y
Stretch and roll
Strength y
Stretch and roll