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Training Log: Siobhan

In the last 7 days:

activity	#	time	miles		km		+m
Bellydancing	5	2:15:00
cycling	1	2:03:52	21.75	(5:42)	35.01	(3:32)	58
Indoor Cycle	1	44:59	13.35	(3:22)	21.48	(2:06)
running	1	12:00	1.37	(8:47)	2.2	(5:27)
Total	5	5:15:51	36.47		58.69		58

2:58

0:00

Tuesday Nov 13 #

Bellydancing 12:00 [3]

Silence of the Nile practice

Bellydancing 12:00 [3]

Drum solo practice

Monday Nov 12 #

cycling 1:03:00 [3] 16.9 km (3:44 / km) +30m 3:42 / km
shoes: NB Tech ride

Lots of stopping and checking my map once in Rotterdam. Pretty casual, wet outside but warm in my gear. A nice route to treat as a workout once I'm no longer focusing on not getting lost.

cycling 10:00 [3] 2.14 km (4:40 / km)
shoes: NB Tech ride

Didn't time, just commuting

cycling 50:52 [3] 15.97 km (3:11 / km) +28m 3:09 / km
shoes: NB Tech ride

Again, mildly lost on the way out of Rotterdam. Tried to keep the pace up a bit higher for 6km on the way to Delft, aimed for 2min ks in that section and almost got it. Chain problems still exist, need to look at this. Also not used to being back on this seat - ouch.

Bellydancing (Teaching) 55:00 [2]
(sick)

Have had a scratchy throat for a few days, a few hours after my second bike ride yesterday it turned chesty

Sunday Nov 11 #

Bellydancing race (Performance) 4:30 [4]

Thursday Nov 8 #

Indoor Cycle (Power intervals) 44:59 [5] 21.48 km (2:06 / km)
shoes: NB Tech ride

Avg power 121 watts
Avg 2.1 w/kg
Average cadence 80RPM

Multizone power intervals focused on power zones 3,4,5. Found it really hard to keep cadence in the low/recovery intervals. Feeling it in the calves again today, hammys super tight after, quads sore during. Need some stretching ce soir I think.

Bellydancing 23:00 [3]

Cut it short because exhausted. Misirlou practice

Wednesday Nov 7 #

Bellydancing 28:30 [3]

Misirlou practice

running 12:00 [4] 2.2 km (5:27 / km)
shoes: NB Tech ride

Run to work from Rotterdam Centraal. Had to stop a couple of times with stitch, but leg felt okay

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Lower Leg	Achilles Tendonitis	708+days
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Siobhan is a Rehabilitative Exercise Specialist based in Delft, the Netherlands, with extensive experience working with athletic, COPD, and cancer populations. 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: www.greenstonebellydance.com.