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Training Log: Siobhan

In the last 7 days:

activity	#	time	miles		km		+m
cycling	5	4:08:49	49.56	(5:01)	79.76	(3:07)	59
Walking	5	3:49:10	12.23	(18:44)	19.68	(11:39)	26
Bellydancing	3	2:37:00
Weight Training	2	1:35:36
Gym Class	1	39:46
HIIT	1	23:19
Total	7	13:13:40	61.79		99.44		85

4:04

0:00

Tuesday Jun 15 #

cycling 27:25 [3] 10.46 km (2:37 / km) +4m 2:37 / km
ahr:141 max:174

Little out and back before TeamNL meeting. Pushing it last 5 mins to get HR up a bit more

Monday Jun 14 #

cycling 4:48 [2] 1.2 km (4:00 / km)

Walking 30:54 [1] 2.61 km (11:50 / km) +2m 11:48 / km

Weight Training 56:14 [4]
ahr:139 max:174

Felt a bit rushed
OS 2 x10 @ 20kg bar
1st set a bit wobbly
HCP 2x6 @ 40kg, felt good, 1x 6 at 50kg, but low, maybe feeling low back there again after 2nd set just a little
Chin ups 1st set 1.75 ish, 2nd 1.25 is 3rd set 1
Front squat 1 x 10 @ 20, 2 x 8 @ 20
DL 3 x 10 @ 40, felt good
Back squat 2 x 7 ar 30, felt good,
1 x 10 @ 20
BOR 3 x 10 @ 33kg, felt good
Shoulder press a bit tired today, but also maybe rushing last sets a bit, 2 x 7 @ 20 1 x 5.5 @ 20

Walking 54:35 [1] 5.39 km (10:08 / km) +13m 10:00 / km

cycling 6:15 [2] 1.55 km (4:02 / km)

Sunday Jun 13 #

Bellydancing 7:00 [1]

Little warm up with Shining

Walking 40:00 [1] 4.0 km (10:00 / km)

Saturday Jun 12 #

HIIT 23:19 [4]
ahr:152 max:177

Really good session, R knee a bit crackly after but no pain. Feeling good, but HR monitor did say my parasympathetic activity was really elevated this morning, so definitely need to take tomorrow slow (also went to be too late last night)

Walking 15:53 [1] 1.2 km (13:14 / km)

Walking 29:00 [1] 2.5 km (11:36 / km)

Walking 13:52 [1] 1.05 km (13:12 / km)

Friday Jun 11 #

Walking 14:27 [1] 1.3 km (11:07 / km)

Strolling with Max

Weight Training 20:35 [3]
ahr:111 max:156

Fitness testing for dance strong. Pretty exhausted after yesterday (but did sleep 10 hours last night). 22 push ups, 2:03 for plank, 2:10 for wall sit.

cycling 10:57 [4] 3.04 km (3:36 / km) +2m 3:35 / km
ahr:142 max:168

Bit hyped up

Weight Training 18:47 [4]
ahr:140 max:176

Massive breakthrough on chin ups - first set 2.5, second set 2, then 1.5, then consistently a full 1 at least (plus a little hold) until 10 reps. Chuffed, and totally surprised, seeing as I'd just done the push ups and plank test. Maybe I was just thoroughly warm - also practise just 5 on Monday, so maybe having that extra set in during the week helped. Only did chin ups because was in a rush to get back to work

cycling 11:40 [3] 3.12 km (3:44 / km) +4m 3:43 / km
ahr:136 max:164

Thursday Jun 10 #

cycling 47:59 [2] 16.87 km (2:51 / km) +11m 2:50 / km
ahr:126 max:152

HR monitor says I was in the blue most of the time which I, again, find surprising, but this has beena common theme the last few weeks, so perhaps I truly am just getting fitter. Should do another little HR monitor fitness check

cycling 50:42 [2] 17.02 km (2:59 / km) +21m 2:58 / km
ahr:119 max:143

Really heavy legs for first half of ride, bit faster at end

Walking 30:29 [1] 1.63 km (18:42 / km) +11m 18:05 / km

Strolling with clients

cycling 5:28 [2] 1.28 km (4:16 / km)

cycling 3:51 [1] 0.85 km (4:32 / km)

cycling 5:38 [1] 1.68 km (3:21 / km)

Bellydancing 50:00 [2]

Teaching beginners. Felt much less tired today, think it may be because I really made sure not to look at my screens in my train time, which is one of my only resting times on a Thursday

Bellydancing 50:00 [2]

Teaching int/adv

Wednesday Jun 9 #

cycling 34:54 [3] 10.39 km (3:22 / km) +9m 3:21 / km
ahr:134 max:165

cycling 39:12 [3] 12.3 km (3:11 / km) +8m 3:11 / km
ahr:130 max:163

Bit more lost than on the way in

Bellydancing 50:00 [1]

Teaching Creative Lab

Gym Class 39:46 [2]
ahr:120 max:163

Teaching Dance Strong

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Injuries

L Knee	Impact wound / trauma	251+days
R Knee	Impact wound / trauma	251+days
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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/