Training Log Archive: Nicole_TammingIn the 7 days ending Mar 17, 2018:
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Saturday Mar 17, 2018 #
Running 1:10:00 [3] 14.0 km (5:00 / km)
Preact
Roll
2 x glute activation
Warm up to 12min
Belrose loop 39:07
Cooldown to 1:10:00
I found today I was not moving as fast as I would have liked to. My legs felt heavy. I was feeling sick before the run today and my stomach was not 100%. For the effort that I put out today, I felt like I got to a Saturday effort but it was not the greatest because I was not able to stick up with the other girls and I let them get past me easily instead of sticking with them.
Roll
2 x glute activation
Warm up to 12min
Belrose loop 39:07
Cooldown to 1:10:00
I found today I was not moving as fast as I would have liked to. My legs felt heavy. I was feeling sick before the run today and my stomach was not 100%. For the effort that I put out today, I felt like I got to a Saturday effort but it was not the greatest because I was not able to stick up with the other girls and I let them get past me easily instead of sticking with them.
Strength 20:00 [3]
Hip mobility
Sit and push
Stretch
Roll
Sit and push
Stretch
Roll
Ice Bath 10:00 [3]
Thursday Mar 15, 2018 #
Running 20:00 [3] 4.0 km (5:00 / km)
Preact
Roll
20min barefoot
Was feeling a bit sore today from being back training this week. Also was feeling a bit tired this morning because I haven't been getting enough or even good sleep the past couple of days so getting up this morning was a struggle
Roll
20min barefoot
Was feeling a bit sore today from being back training this week. Also was feeling a bit tired this morning because I haven't been getting enough or even good sleep the past couple of days so getting up this morning was a struggle
Cross Training (Bike and Elliptical) 30:00 [3] 3.0 km (10:00 / km)
15mins Elliptical
15mins Cycling
15mins Cycling
Mobility (Hurdle Mobility) 20:00 [3]
2 x trail leg exercise (10 per leg)
3 x hurdle walkthrough
2 x A skip through the hurdles
2 x straight leg skip
3 x hurdle walkthrough
2 x A skip through the hurdles
2 x straight leg skip
Strength 20:00 [3]
2 x RFE (20lbs in each hand)
2 x 15s As
2 x band lifts (red) 10/s
2 x band chops (blue) 10/s
2 (8x plus push-ups) 15lbs
2 x 4/s shoulder taps
2 x 15s As
2 x band lifts (red) 10/s
2 x band chops (blue) 10/s
2 (8x plus push-ups) 15lbs
2 x 4/s shoulder taps
Shake Out (Elliptical) 45:00 [3] 4.5 km (10:00 / km)
Went on the elliptical in the afternoon after my class. I was feeling better than this morning during the workout and going on the elliptical made my legs not feel as sore.
Wednesday Mar 14, 2018 #
Running 55:10 [3] 11.03 km (5:00 / km)
Preact
Lower leg exercises
Roll
2 x glute activation
Belrose loop (55:10)
Hip mobility
Strength
Stretch
Roll
was feeling sore today on the run, my back was bugging me a bit. Overall, it was nice running as a group.
Lower leg exercises
Roll
2 x glute activation
Belrose loop (55:10)
Hip mobility
Strength
Stretch
Roll
was feeling sore today on the run, my back was bugging me a bit. Overall, it was nice running as a group.
Tuesday Mar 13, 2018 #
Pool Workout 45:00 [3] 4.5 km (10:00 / km)
Preact
Roll
Spike ball
6mins swimming and kicking
Drills
3sets of 5 x 40sec with 20s between reps and 50s between sets
(during sets 2 and 3 reps 2 and 4 had 20s in the middle HOH
10min deep water running
Hip mobility
Drills middle rep of drill had HOH
2 strides with middle HOH
Agility ladder (2 feet, 1 foot, side to side, single leg hops)
Stride middle with HOH
Stretch
Roll
Was a good effort today was feeling really strong. I was focusing on pushing myself to new limited today and working harder than i have in past workout. It was a really good effort and i thought it was the hardest pool workout
Roll
Spike ball
6mins swimming and kicking
Drills
3sets of 5 x 40sec with 20s between reps and 50s between sets
(during sets 2 and 3 reps 2 and 4 had 20s in the middle HOH
10min deep water running
Hip mobility
Drills middle rep of drill had HOH
2 strides with middle HOH
Agility ladder (2 feet, 1 foot, side to side, single leg hops)
Stride middle with HOH
Stretch
Roll
Was a good effort today was feeling really strong. I was focusing on pushing myself to new limited today and working harder than i have in past workout. It was a really good effort and i thought it was the hardest pool workout
Elliptical 45:00 [3] 4.5 km (10:00 / km)
Was feeling a bit sore from the workout this morning but it was nice to get my legs moving and relieve some of the stiffness in my legs
Monday Mar 12, 2018 #
Running 55:00 [3] 11.0 km (5:00 / km)
Pre-Act
Roll
2sets of Glute Activation
Belrose loop (55:10)
Hip mobility
Strength
Stretch
Roll
Was feeling pretty sore today on the run. It was nice running as a big group today and running at a pace that was a bit easier than normal.
Roll
2sets of Glute Activation
Belrose loop (55:10)
Hip mobility
Strength
Stretch
Roll
Was feeling pretty sore today on the run. It was nice running as a big group today and running at a pace that was a bit easier than normal.
Strength 20:00 [3]
1 x 10 deadlifts (10)
1 x8 deadlifts (25)
10 box jumps
1x 8 deadlifts (25)
1 x 8 dumbbell press (15)
1 x 10 short bar with (10)
1 x 8 dumbbell press (15)
1 x 10 long bar (10)
43 push-ups
1 x8 deadlifts (25)
10 box jumps
1x 8 deadlifts (25)
1 x 8 dumbbell press (15)
1 x 10 short bar with (10)
1 x 8 dumbbell press (15)
1 x 10 long bar (10)
43 push-ups
Ice Bath 10:00 [3]
Sunday Mar 11, 2018 #
Warm Up warm up/down 10:00 [3]
Pre-Act
Lunges (4 per leg)
Lunges (4 per leg)
Running (Long Run) 1:00:00 [3] 12.0 km (5:00 / km)
slept:7.0
60min long run
It was a tough run today, but that is a good thing. It felt like we were running at a faster pace than we normally run on passed long runs but it was good to go out and be back at it.
It was a tough run today, but that is a good thing. It felt like we were running at a faster pace than we normally run on passed long runs but it was good to go out and be back at it.
Strength 30:00 [3]
Hip Mobility
Basic Strength
Stretch
Roll
Basic Strength
Stretch
Roll
Ice Bath 10:00 [3]