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Training Log Archive: Nicole_Tamming

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  Running5 5:16:00 30.57 49.2
  Strength7 3:00:00
  Pool Workout1 1:00:00 3.73(16:06) 6.0(10:00)
  Cross Training1 55:00
  Shake Out Run1 50:00
  Ice Bath1 10:00
  Total7 11:11:00 34.3 55.2

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Saturday Dec 9, 2017 #

Running (Long Run) 1:10:00 [3]

Pre-Act
Lunges (5 per leg)

70min Long Run

30 Drills

The run today wasn't the greatest. I was having a hard time breathing because I have been sick for the past week. I was also pretty tired on the run today, I haven't been sleeping the greatest the past week either.

Strength 40:00 [3]

Hip Mobility
Strength Y
Stretch
Roll

I met up with my friend at the guys, and we did a few weights, and I did a quick 10mins on the elliptical with her as well just to loosen out the legs a bit more for the race tomorrow.

Friday Dec 8, 2017 #

Running 40:00 [3] 8.0 km (5:00 / km)

Pre-Act

15mins elliptical
20mins running

Today my focus was to loosen out my muscles and become more relaxed. I went on the elliptical to release some of the stress that my legs have been feeling the passed couple of days.

Strength 20:00 [3]

Hip Mobility
Push and Sit
Stretch
Roll

Thursday Dec 7, 2017 #

Cross Training (Bike and Elliptical) 55:00 [3]

Pre-Act
Lower Leg Activation

20 min barefoot run
15 min elliptical
15 min biking

This was a good workout; it was a bit weird to do it without the big group. I was focusing on pushing myself hard. My chest was a bit sore because in the morning Jo massaged it out.

Strength 30:00 [3]

Hip Mobility
Drills
2 strides
Speed ladder
Med ball strength

Ice Bath 10:00 [3]

Wednesday Dec 6, 2017 #

Running (Brazilian) 1:30:00 [3] 18.0 km (5:00 / km)

Pre-Act
Rolling
2sets of glute activation

WU LU Loop
Campus LU loop (tempo)
Active WU
200m (1500m race effort)
3x30m accelerates
Brazilians (3sets - 100m)
15min CD

This was a really hard workout, but it was good. I enjoyed it and was working very hard especially to keep up with the other people in my group. I was having a very hard time getting my legs moving (lactic acid) and was focused on pumping my arms to try and get my legs moving.

Strength 20:00 [3]

Hip Mobility
Push and Sit
Stretches
Rolling

Tuesday Dec 5, 2017 #

Pool Workout 1:00:00 [3] 6.0 km (10:00 / km)

Pre-Act
Roll
Lower Leg Activation

6 mins swimming
Drills
Pool Running - 3 sets of 5x40secs
11mins Deep Pool Running

I was pushing myself into the workout and make sure to get the most out of this workout that I possibly could. I was focused on just pushing through the rep that I was on making sure to stay up tall and pump the arms.

Strength 30:00 [3]

hip mobility
Drills
3 strides(75%, 85% & 100%)
Med ball strength
Resistance bands (2 sets of 10 - each side)
Stretch
Rolling

Shake Out Run (Elliptical & Barefoot Run) 50:00 [3]

30 min Elliptical
20 min barefoot run

Hip Mobility

Monday Dec 4, 2017 #

Running 56:00 [3] 11.2 km (5:00 / km)

Pre Act
Rolling
2 sets of Glute Activation

15 min WU
15 min tempo
2min recovery
3x 2min hard (1 min recovery)
15 min CD


I was feeling a bit sore, but it was a good solid effort. I was feeling very focused and pushed myself to stay up with the other girls that were in front of me.

Strength 20:00 [3]

Hip Mobility
push and sit
stretches
Roll

Sunday Dec 3, 2017 #

Running (Long Run) 1:00:00 [3] 12.0 km (5:00 / km)

Pre-Act
Roll
Lunges

60min long run

I was feeling really good on this run I was feeling a bit sore from doing the hills yesterday. It was a bit slippery outside so my footing wasn't the greatest.

Strength 20:00 [3]

Hip Mobility
Strength Y
Stretch
Roll

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