Attackpoint - performance and training tools for orienteering athletes

Training Log: Siobhan

In the last 7 days:

activity	#	time	miles		km		+m
Cycling	3	1:52:37	24.3	(4:38)	39.11	(2:53)	30
Weight Training	2	1:07:52
Walking	4	1:00:08	3.53	(17:02)	5.68	(10:35)
Raqs Sharqi / Fusion	1	1:00:00
Running	3	47:54	5.88	(8:09)	9.46	(5:04)	21
Total	6	5:48:31	33.71		54.25		51

2:20

0:00

Monday Jul 4 #

Cycling 4:38 [2] 1.04 km (4:27 / km)
shoes: Merrel barefoot active glove t

Didn't sleep well - couldn't sleep then woke up a bit

Cycling 5:51 [3] 1.87 km (3:08 / km) +3m 3:06 / km
shoes: Merrel barefoot active glove t

Legging it a bit because late - somehow got confused about when I had to leave the house

Cycling 6:04 [2] 1.99 km (3:03 / km) +4m 3:01 / km
shoes: Merrel barefoot active glove t

Cycling 9:57 [2] 3.07 km (3:14 / km) +3m 3:14 / km
shoes: Merrel barefoot active glove t

Cycling 9:30 [2] 3.0 km (3:10 / km) +2m 3:09 / km
shoes: Merrel barefoot active glove t

Weight Training 1:02:52 [4]
ahr:135 max:173 shoes: Merrel barefoot active glove t

Really good session. Felt awesome after

Bench - 17 rep ats 2 x 10kg, 7 @ 2 x 14 (wobbly), 6 at 2 x 15 (hard and wobbly)

Started row then switched to squat when it became free
Row 17 @ 20kg - too easy
7 @ 35kg - too easy
6 @ 40kg harder

squat
17 @ 30kg - this was cardio. In the red zone by the end. Felt quads
7 @ 45kg
6 @ 500kg - really slow by the end

DL
17 @ 37.5kg - felt quite good, did feel hammies, nice warm up
7 @ 55kg
6 @ 60kg - both kinda easy

Overhead press
17 at 2 x 5kg - easy but sore in top of R shoulder esp at bottom of move
7 at 2 x 9kg
kept same weight for 6 at 2 x9kg

4 x 25 bicep curls at 2 x 5kg - easy until last set which was hard
4 x 25 skull crushers with 2 x 4kg - same - pretty easy until last set which was rough

Running 13:43 [5] 3.02 km (4:33 / km)
ahr:175 max:201 shoes: Merrel barefoot active glove g

Went out the gate fast and pushed hard. Tired quads after

Sunday Jul 3 #

Note
(rest day)

Big travel day, Blablacar canceled, tired, feeling yucky and sad to say goodbye to Max. If I'm home early enough I might dance a little

Walking 12:02 [1] 1.08 km (11:09 / km)

Annoyingly headachey again

Saturday Jul 2 #

Running 17:34 [4] 3.32 km (5:17 / km) +6m 5:15 / km
shoes: Vans - Oops

Really quite hot. Still no HR monitor, still in Vans. Feet felt heavy. Definitely a bit harder to go fast in these, but also just could be that I'm not back to fighting fit after COVID. So sick of crazy sleep schedule, can't wait to get on a normal schedule - unlikely this month with travel

Walking 11:25 [1] 0.96 km (11:54 / km)

Didn't cool down at all day before so felt like I needed to today

Friday Jul 1 #

Running 16:37 [4] 3.12 km (5:20 / km) +15m 5:12 / km
shoes: Vans - Oops

After shoes got drenched yesterday I accidentally forgot to grab another pair, so had to run in Vans today in Fürth. Pretty annoying, definitely not as comfy as my barefoots, but doable. Felt heavy - I think even just the shoes are so much bulkier. But not too shabby, still good to run. Also managed to forget headphones and HR monitor - a bit of a disaster. Pecs still a bit sore from weights on Wednesday. Looking forward to fully starting up again next week. Up until 3am last night driving, slept until 1pm, so a really weird day. Can’t wait for a regular sleep schedule again

Thursday Jun 30 #

Cycling 27:04 [4] 11.9 km (2:16 / km) +7m 2:16 / km
shoes: Merrel barefoot active glove t

Absolutely gutted because I cycled SO fast and my gps only recorded the first 2 min! Definitely felt like I was pushing it. Was running late, almost felt hungover from yesterdays migraine. Slight headache off the bike because I’d been cycling so fast. Cleared really quickly

Cycling 32:20 [3] 11.69 km (2:46 / km) +11m 2:45 / km
ahr:137 max:167 shoes: Merrel barefoot active glove t

Took it much easier. Quads had burned on the first ride. Did decide to speed up a bit in the last couple of km

Cycling 5:17 [2] 1.49 km (3:33 / km)
shoes: Merrel barefoot active glove t

Absolutely drenched, terrible weather

Raqs Sharqi / Fusion 1:00:00 [2]

Ton of fun teaching. Really feeling a lot better finally the last couple of days

Walking 15:54 [1] 1.73 km (9:11 / km)

Fast walk in terrible weather to studio

Wednesday Jun 29 #

Cycling 6:07 [2] 1.42 km (4:18 / km)
shoes: Merrel barefoot active glove t

Another flat tyre! This time in folding bike. Stressed and headachey after little sleep and nervous for presentation. Took MTB bike to station instead

Walking 20:47 [1] 1.91 km (10:53 / km)
shoes: Merrel barefoot active glove t

Massive migraine. Ironic, seeing as I have a presentation on pain. Like due to nerves and need to muscle through

Weight Training 5:00 [4]

Few sets of chest press and rows - 30 and 40kg respectively -during a silly game with colleagues

Cycling 5:49 [2] 1.64 km (3:33 / km)
shoes: Merrel barefoot active glove t

So much pain I wasn’t sure I’d make it. But as expected, panadol and a 90min lie down solved it

« Earlier

Reports

Search Log

Siobhan is a 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 Belly Dance, a Middle Eastern dance company based in Holland: https://greenstonebellydance.com/