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Training Log Archive: Siobhan

In the 30 days ending Apr 30, 2019:

activity	#	time	miles		km		+m
Raqs Sharqi / Fusion	8	15:02:00
Weight Training	3	1:25:00
Hill running	2	13:29	1.12	(11:59)	1.81	(7:27)	407
Running	2	12:01	1.3	(9:15)	2.09	(5:45)	235
Total	9	16:52:30	2.42		3.9		642

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Tuesday Apr 16, 2019 #

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

Zaina run-through

Hill running 6:27 [5] 0.85 km (7:35 / km) +194m 3:33 / km
shoes: Merrel barefoot trail

Wore New zero drop shoes. 4x 1min 15 intervals, approx 1 min off. Was a bit bad and kept running even though lateral side of left foot felt a bit sore. Took shoes off and stretched at the summit and felt okay. Easy tiny baby intervals tomorrow to get the feet used to the new shoes. They’re super comfy though!

Monday Apr 15, 2019 #

Hill running 7:02 [5] 0.96 km (7:20 / km) +213m 3:28 / km
shoes: NB Tech ride

I can’t get over how pretty this place is. Unmotivated after a massive (but fantastic) weekend of dance, stayed up too late after flying back last night and woke up too early. Still hard, no shin pain, just lungs dying. Time to increase interval times a wee bit methinks. 7x 1 min on, 1 min off today

Raqs Sharqi / Fusion 45:00 [3]

Finishing Zaina run-through

Sunday Apr 14, 2019 #

Raqs Sharqi / Fusion 1:45:00 [3]

Shaabi choreo workshop

Raqs Sharqi / Fusion 1:15:00 [2]

Double veil workshop with Vanessa

Saturday Apr 13, 2019 #

Raqs Sharqi / Fusion 1:45:00 [2]

Teaching choreo at MEDANZ

Raqs Sharqi / Fusion 1:45:00 [2]

ATS shawl workshop

Weight Training 30:00 [3]

Strength/mobility-ish

Raqs Sharqi / Fusion 45:00 [2]

Integrated dance class

Thursday Apr 11, 2019 #

Raqs Sharqi / Fusion 1:15:00 [3]

Teaching int-adv class

Wednesday Apr 10, 2019 #

Weight Training 40:00 [4]

3 x 20 squats with 15kg bar
3 x 10 lunges each side with 15kg bar
3 x 20 hip thrusters with 15kg bar
3 sets push ups (13, 12, 11)
3 sets bicep curl, 1 set 7 at 15kg, with 3 to finish it at 10kg, then 2 x 12 with 10kg
3 sets skull crusher with 10kg bar
3 x 20 bent over row with 15kg bar
8 minute abs

Raqs Sharqi / Fusion 7:00 [2]

3/4 shimmy boost day 4

Raqs Sharqi / Fusion 30:00 [2]

Zaina practice

Raqs Sharqi / Fusion 30:00 [2]

Workshop prep

Raqs Sharqi / Fusion 30:00 [3]

Int-adv class prep

Tuesday Apr 9, 2019 #

Running 7:00 [3] 1.41 km (4:58 / km) +41m 4:20 / km
shoes: NB Tech ride

Meant to only do 6x1 min intervals, which I somehow accidentally did 7 mins. Felt totally fine but noticed walking down the hill on the way home I have some all to familiar shin pain in the right side. Will stretch and cut it back a bit tomorrow. Beautiful morning, fresh and all the birdies out, plus deeeelicious grapes on the last stretch!

Raqs Sharqi / Fusion (teaching) 1:10:00 [2]

Monday Apr 8, 2019 #

Running 5:01 [3] 0.68 km (7:23 / km) +194m 3:02 / km
shoes: NB Tech ride

The most puffed I’ve been in a long time, even with only 5x 1 min intervals. Looking forward to conquering this baby again. Shins felt great.

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

Drum solo, zaina, 3/4 shimmy

Saturday Apr 6, 2019 #

Weight Training 15:00 [3]

Short body weight set in hotel room

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