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Training Log Archive: Nicole_Tamming

In the 7 days ending Feb 17:

activity # timemileskm+m
  Running4 4:21:00 24.98 40.2
  Strength6 2:35:00
  Shake Out Run2 1:10:00 4.35 7.0
  Cross Training1 1:00:00
  Pool Workout1 45:00 2.8(16:06) 4.5(10:00)
  Ice Bath2 20:00
  Total6 10:11:00 32.12 51.7

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SuMoTuWeThFrSa

Saturday Feb 17 #

Running 1:00:00 [3]

Pre-Act

15mins WU
Active WU

2sets of 4x200m @ faster than 800m race pace (90sec/3mins)
1: 35, 36, 36
2: 35, 35, 36

15mins CD

Today was a fast day and I was surprised by how strong I felt during the workout today, I thought that this workout was not going to be the best today because I had to get up early this morning in order to catch my flight back home. I was weird being back at home and running the workout with no one else there but overall I felt that I got out what I was wanting to get out today and even more and defiantly hit a Saturday effort today.

Strength 20:00 [3]

Hip Mobility
Push and Sit
Stretch
Roll

Thursday Feb 15 #

Cross Training (Bike and Elliptical) 1:00:00 [3]

Pre-Act
rolling
lower leg activation

20 mins barefoot running
15 mins elliptical
15 mins bike

During the workout today my legs were feeling a bit heavy and once again found that I couldn't run as fast as I would have wanted to. I thought that I did put in a good effort.

Strength 30:00 [3]

Hip mobility
Drills
Strides (75%/85%/95%)
Med Ball exercises
Resistance bands
Stretches
Rolling

Ice Bath 10:00 [3]

Shake Out Run 35:00 [3]

Wednesday Feb 14 #

Running 1:15:00 [3] 15.0 km (5:00 / km)

Pre-Act
2 sets of glute activation
Warm Up Loop
Campus Tempo Loop
Active WU
200m - 40secs
3 acceleration

2sets of 3x300m
2sets of 3x150m (26, 27, 27/ 26, 25, 26)

15mins CD

Today I was feeling pretty drained. I felt that I was not able to move as fast as I wanted to today. However, I definitely hit a Wednesday effort today and when I was done practice I was feeling like I got something out of it today.


Strength 25:00 [3]

hip mobility
push and sit
stretches
rolling

Tuesday Feb 13 #

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

Pre-Act
Roll
Okie Dokie Ball

6mins of swimming/kicking
drills
2 sets of 90, 75, 60, 45, 30, 15
Deep End running

I didn't get the greatest sleep last night because I was getting nervous about my midterm that I had today. Once I started pre-act I began to become more mentally focused and ready for the workout. The pool workout today was really good. Today I focused on moving my arms quicker and making sure to keep my form strong.

Strength 30:00 [3]

Hip Mobility
Drills
2strides
Speed Ladder
Stride
Med. Ball exercises
Resistant Band
Stretch
Roll

Shake Out Run 35:00 [3] 7.0 km (5:00 / km)

Monday Feb 12 #

Running (Fartlek) 51:00 [3] 10.2 km (5:00 / km)

Pre-Act
Roll
2 sets of glute activation

15mins WU
5, 4, 3, 2, 1 - 2mins after the 5 and 4, 1 min after the 3 and 2
15mins CD

Was feeling a bit tight today and am feeling physically drained. I found it hard to get my legs moving, they weren't moving as fast as I was hoping them to today. Overall, I felt like I did get to a Monday workout but I just thought that I didn't have to work as hard to get there this week.

Strength 25:00 [3]

Hip Mobility
Push and Sit
Stretch
Roll

Ice Bath 10:00 [3]

Sunday Feb 11 #

Running (Long Run) 1:15:00 [3] 15.0 km (5:00 / km)

Pre-Act
Lunges (6 per leg)

75min Long run

The long run today was tiring. It was a long morning driving back from Superior. I was sore from my race yesterday but I made sure to get the most that I could out of my run today. I ended up staying around LU to do my long run because I wanted to stay around campus and get right back to studying after I was done my exercise and running.

Strength 25:00 [3]

Hip mobility
Strength Y
Stretch
Roll

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