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Training Log Archive: Nicole_Tamming

In the 7 days ending Jan 27:

activity # timemileskm+m
  Running4 4:35:00
  Shake Out Run3 1:45:00
  Strength4 1:40:00
  Pool Workout1 1:15:00
  Cross Training1 50:00
  Ice Bath2 20:00
  Total9 10:25:00

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Saturday Jan 27 #

Running 1:20:00 [3]

Pre-Act
Roll
30min Progression Run (10mins easy, medium, hard)
Active WU
200m

Eliptical: 10x1min hard (1min recovery between each)
15mins CD

The first 10 mins of the progression run were feeling really good the last 20mins when the pace started to become quicker the outsides of my legs were feeling really sore and I began to fall behind the other girls. Was a bit disappointed today becuase the outsides of my legs were really bugging me today, which made me miss working out with everyone. My workout on the eliptical I made sure to push myself really hard and keep that same pace and even faster on each rep.

Strength 25:00 [3]

Hip mobility
push and sit
stretch
roll

Ice Bath 10:00 [3]

Friday Jan 26 #

Shake Out Run 35:00 [3]

Thursday Jan 25 #

Cross Training (Bike and Elliptical) 50:00 [3]

Pre-Act
Roll
Lower Leg Activation

20 mins Barefoot running
15mins bike
15mins elliptical

I was feeling pretty tired today during the workout, I was not able to get a good sleep last night again! When doing the barefoot running around the track today the outside of my lower leg was once again a bit sore. Overall, I was really pushing myself and making sure to make the transitions between each things as fast as I could.

Strength 30:00 [3]

Hip mobility
2 strides
Speed ladder
1 stride
Med ball
Resistance bands

Stretch and roll

Shake Out Run 35:00 [3]

Wednesday Jan 24 #

Running 1:00:00 [3]

Pre-Act
Roll
Glute activation
WU Loop
Campus Tempo Loop
Active WU

200m @ 1500m effort (39sec)
3 accels
4 sets of 5x200m @3k pace (about 46secs) 2 min recovery between sets and half a lap between reps

15 CD

The workout today when fairly well. When running the WU loop I was feeling really good and ready for the workout. Going into the tempo loop I was feelign very strong and was able to stay up with the girls ahead of me. The outside of my lower legs was feeling a bit sore today during active WU but it did not hurt as much as it did when in the pool yesterday.

The 200s I thought went very well and I was feelign very strong when running them.

Strength 20:00 [3]

Hip mobility
Push and sit
Stretch and roll

Tuesday Jan 23 #

6 AM

Pool Workout 1:15:00 [3]

Pre-Act
Roll
Okie dokie ball

6mins swimming/kicking
Drills
Pool workout #4 (60, 45, 30, 15)
10 mins of deep pool running

I was feeling pretty tired today during the workout, I was not able to get the best sleep last night. However, I was able to get out what I could today during the workout. I was really focusing on my form and pushing the pace faster than I normally would.

During the drills today in the pool the outside of my left lower leg was hurting. Going to go and get that looked at by Jo hopefully sometime this week.
7 AM

Strength 25:00 [3]

Hip mobility
Drills
2 strides
Ladder Exercises
1 stride
Med ball
Band exercises
Stretch
Roll
4 PM

Shake Out Run 35:00 [3]

Monday Jan 22 #

Running 1:00:00 [3]

Pre-Act
Roll
2x glute activation

15WU
4 x 4min tempo (1min recovery)
15CD

Hip mobility
Sit and push
Stretch
Roll

The workout today was pretty hard for me. The effort that I put out today was defianlty one for a monday workout but I just felt like my legs were not really able to move the way that I really wanted them to today.

Ice Bath 10:00 [3]

Sunday Jan 21 #

Running (Long Run) 1:15:00 [3]

Pre-Act
Lunges

75min Long run

Hip Mobility
Strength Y
Stretch
Roll

I was defiantly feeling pretty tight and sore today. When running through the snow today it was very difficult to get the right footing down and with the rough conditions of the trail it was taking a strain on my legs a bit. During the run the group of us girls meet up with Kip and started to run with him, it was defiantly a faster pace than what I normally go for on my long runs but it was good.

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