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Training Log: Siobhan

In the last 7 days:

activity	#	time	miles		km		+m
Weight Training	2	1:37:00
Walking	2	1:04:46	3.48	(18:37)	5.6	(11:34)	2
Cycling	2	1:01:21	10.31	(5:57)	16.6	(3:42)	26
Raqs Sharqi / Fusion	1	1:00:00
Running	2	53:34	6.39	(8:23)	10.29	(5:12)	8
Gym Class / Circuit	1	30:00
Indoor Cycle	1	16:34	5.05	(3:17)	8.12	(2:02)
Total	5	6:23:15	25.23		40.61		36

2:09

0:00

Wednesday Nov 29 #

Cycling 4:36 [2] 1.1 km (4:11 / km)
shoes: Xero Trail 2

Cycling 6:55 [2] 1.89 km (3:40 / km) +6m 3:36 / km
shoes: Xero Trail 2

Indoor Cycle 16:34 [4] 8.12 km (2:02 / km)
shoes: Xero Trail 2

Weight Training 19:00 [3]

Sneaky squats. 5 sets 10 top set 45kg. Felt quite good

Weight Training 10:00 [3]

3 sets each of 5 bench press (35kg) and 5 rows (40kg)

Cycling 6:13 [2] 1.7 km (3:39 / km) +3m 3:37 / km
shoes: Xero Trail 2

Cycling 4:45 [1] 1.21 km (3:56 / km)
shoes: Xero Trail 2

Gym Class / Circuit 30:00 [3]

Teaching Dance Strong

Tuesday Nov 28 #

Walking 10:06 [1] 1.03 km (9:48 / km)
shoes: Xero Trail 2

Walking 9:11 [1] 0.95 km (9:40 / km)
shoes: Xero Trail 2

Walking 11:41 [1] 1.09 km (10:43 / km)
(rest day) shoes: Xero Trail 2

Big day but a good day at Papendal

Monday Nov 27 #

Cycling 4:46 [2] 1.11 km (4:18 / km)
shoes: Xero Trail 2

Cycling 5:59 [2] 1.88 km (3:11 / km) +6m 3:08 / km
shoes: Xero Trail 2

Running 25:43 [4] 5.09 km (5:03 / km)
shoes: Xero Trail 2

Hard but felt I could push there. Still a bit tired in legs from gym today but felt pretty fresh out there. No issues with knees or shins, could keep rhythm

Cycling 6:03 [3] 1.68 km (3:36 / km) +3m 3:34 / km
shoes: Xero Trail 2

HR still pretty high after run. Hungry but running late

Cycling 8:22 [2] 2.31 km (3:37 / km) +4m 3:35 / km
shoes: Xero Trail 2

Cycling 8:54 [2] 2.58 km (3:27 / km) +4m 3:25 / km
shoes: Xero Trail 2

Cycling 4:48 [2] 1.14 km (4:13 / km)
shoes: Xero Trail 2

Sunday Nov 26 #

Raqs Sharqi / Fusion 1:00:00 [1]

Teaching - really enjoyed this

Saturday Nov 25 #

Running 27:51 [3] 5.2 km (5:21 / km) +8m 5:19 / km
shoes: Xero Trail 2

Could feel a bit of fatigue from yesterday, but overall body felt better and I really enjoyed this - wanted to keep running

Walking 20:50 [1] 1.51 km (13:48 / km) +2m 13:42 / km

Weight Training 1:08:00 [4]
shoes: Xero Trail 2

Legs really tired after this. Deadlifts felt good. Upper back and arms also quite tired

Walking 12:58 [1] 1.02 km (12:43 / km)

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Siobhan is an exercise scientist and strength and conditioning coach based in Delft, the Netherlands: http://siobhan-milner.com/ In addition to this, she is a professional dancer, and is the director and principal teacher for Greenstone Dance Arts, a Middle Eastern dance company based in Holland: https://www.greenstone.dance