Training Log Archive: SiobhanIn the 31 days ending Jan 31, 2017:
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Tuesday Jan 31, 2017 #
Note
(injured)
Felt a real pull in the calve walking around yesterday and achilles felt sore. Need to stretch, will wear shoes tonight at dance and see if that helps. When Patrick stripped out the muscle the otehr day it seemed to really help so need to work on stretching and massage in the calf rather than the foot I think
Raqs Sharqi / Fusion 1:15:00 [2]
Hurt.
Monday Jan 30, 2017 #
Raqs Sharqi / Fusion (Teaching) 1:10:00 [1]
Sunday Jan 29, 2017 #
Showshoeing 1:00:00 [3]
(injured)
Aggravated the heel....
Saturday Jan 28, 2017 #
Raqs Sharqi / Fusion 2:40:00 [1]
Rehearsal with Florence
Friday Jan 27, 2017 #
Cycling 15:30 [5]
Intervals (Battle ropes) 2:00 [5]
Weight Training 5:00 [4]
3 sets 12 chest press with 2 x 20pf DBs
3 sets 10 seated row with 60pd weight
3 sets 10 seated row with 60pd weight
Tuesday Jan 24, 2017 #
Note
Woke up with pain in left heel without even standing, noticed last night that Achilles definitely
Hurts in relevé. Might need to jump off the crazy train for this month and try and rest. Feeling a bit gutted
Hurts in relevé. Might need to jump off the crazy train for this month and try and rest. Feeling a bit gutted
Raqs Sharqi / Fusion 20:00 [3]
(injured)
Aziza practice. Left foot sore. Underside of heel sore in bed before I even got up, had weird nerve pain in top of foot around toes last night, feeling really tight in calves.
Note
(injured)
Have decided I have to jump off the Crazy Train. Gutted, but need to rehearse with Florence, Aziza, teach my own class, and go to Jive with Andi. Going back to physio on Thursday.
Dance Class (jive) 1:00:00 [3]
Bit sore near the end
Monday Jan 23, 2017 #
Raqs Sharqi / Fusion 1:10:00 [1]
Teaching.
Sunday Jan 22, 2017 #
Weight Training 20:00 [5]
Olympic lifting. Mainly snatches and finishing with overhead squat
Raqs Sharqi / Fusion 45:00 [3]
Crazy Train Week 2 Session 4 - had to skip bits because of sore body
Hill walking 1:45:00 [1]
Up Mont-Royal in the snow with Andi.
Saturday Jan 21, 2017 #
Raqs Sharqi / Fusion 1:40:00 [3]
Belly dancing and choreographing with Martin and Kerrie
Friday Jan 20, 2017 #
Raqs Sharqi / Fusion 1:25:00 [2]
(injured)
Crazy train week 2 session 3. Felt a tweak in my back about 2/3 way through yoga/pilates segment. Left side of lumbar. Concerned. Heel still hates me.
Wednesday Jan 18, 2017 #
Raqs Sharqi / Fusion 1:30:00 [2]
Most of Crazy Train Wk 2 Session 2. only 1/3 through Nimble feet and need to do cool down.
Weight Training 25:00 [3]
3 sets 12 push ups (full = 10, 7, 6)
3 sets 10 seated row at 60pd
3 sets (10,10,9) assisted chin up at 41pd plus 1/3 weight (41pd plus two 1/3 weights for last set)
3 sets 10 bent over row with 60pd bar
3 sets 10 int/ext rotation with 15 pd DBS
3 sets 5 cuban press with 5pd DBS
3 sets planks with leg switches
3 sets 10 seated row at 60pd
3 sets (10,10,9) assisted chin up at 41pd plus 1/3 weight (41pd plus two 1/3 weights for last set)
3 sets 10 bent over row with 60pd bar
3 sets 10 int/ext rotation with 15 pd DBS
3 sets 5 cuban press with 5pd DBS
3 sets planks with leg switches
Tuesday Jan 17, 2017 #
Yoga 40:00 [3]
(injured)
Yoga pilates flow 1 with AL. Heel has been quite tender last couple of days. Dammit.
Raqs Sharqi / Fusion 1:00:00 [2]
Group class with Aziza
Sunday Jan 15, 2017 #
Weight Training 20:00 [4]
Olympic lifting (snatchs, 1st pull)
Thursday Jan 12, 2017 #
Raqs Sharqi / Fusion 1:10:00 [3]
To be honest, just shattered this morning. Think the body is starting to feel it. Going to try and finish advanced sharki layers and cardio combo C tonight if I get a chance. Only went through lower body conditioning, drills and flexibility
Note
(injured)
Heel in pain in the kitchen making tea again. Not pain, but that funny tweaky nervy feeling. I'm unsure how to progress, because I feel like I'm stretching every day at the moment. Haven't run either. Might try a tiny run again tomorrow because there's a little 5km race I was hoping to do next month.
Wednesday Jan 11, 2017 #
Raqs Sharqi / Fusion 2:00:00 [3]
I am feeling the body today, back muscles, obliques, hammys, shoulders, rhomboids - all a bit tight. Time to visit the spa!
Crazy Train week 1 session 4
Crazy Train week 1 session 4
Note
(injured)
Was going to run this morning but only walked to the kitchen to boil the jug (before dance) and realised my left heel was sore. Decided to postpone run till tonight... Will be short. Perhaps shouldn't go but, well... I'm bad at these things.
Tuesday Jan 10, 2017 #
Raqs Sharqi / Fusion 1:40:00 [3]
Crazy Train week 1 session 3. Felt really tired after weights. Avoided excess lower body. Heel actually feels okay, more that the calve and ankle area are really tight. Will see how it goes in class tonight
Weight Training 30:00 [4]
4 sets 10 assisted chin ups - never remember the weight, think it was 41kg (or pd?) + the two '1/2' weights (which are actually like 1/3 weights)
3 sets 10 seated row - first two at 60 pds, last set at whatever the lower weight is
Upright row - 3 sets 10 15 pds DBs
Chest press - 3 sets 10 20 pd DBs
Bicep curl - 3 sets 10, first set 15 pd DBs, second set might have been all or half, then last 12 pd DBs
Int/Ext Rot with 15 pd DBs x 2 sets, then 1 set 12 pd DBs
3 sets 10 seated row - first two at 60 pds, last set at whatever the lower weight is
Upright row - 3 sets 10 15 pds DBs
Chest press - 3 sets 10 20 pd DBs
Bicep curl - 3 sets 10, first set 15 pd DBs, second set might have been all or half, then last 12 pd DBs
Int/Ext Rot with 15 pd DBs x 2 sets, then 1 set 12 pd DBs
Raqs Sharqi / Fusion 1:15:00 [2]
Ankle felt fine
Monday Jan 9, 2017 #
Raqs Sharqi / Fusion 1:40:00 [3]
Crazy train week 1 session 2 - left heel felt a bit tweaky at the end still, even though it was mainly upper body today
Running (snow) 11:25 [3] 1.87 km (6:06 / km) +3m 6:03 / km
shoes: NB Tech ride
Had to stop ~11 mins because of pain in left achilles/heel. Running in snow and ice today, so kind of expected this. Must wear gloves when it's below -5!!!
Raqs Sharqi / Fusion 25:00 [3]
Sunday Jan 8, 2017 #
Raqs Sharqi / Fusion 1:40:00 [3]
Crazy Train week 1 session 1
Thursday Jan 5, 2017 #
Hill running 10:18 [3]
shoes: NB Tech ride
Little run around Coimbra testing the Achilles out again. So very very nice to run in some sunshine! Lateral part of ankle felt a bit funny in the last minute - unfortunate that I have to do the test run in the hills but I think it was all okay. Will do another little run in Lisbon on Saturday before I head home