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Training Log Archive: Siobhan

In the 31 days ending Jul 31, 2017:

activity

time

miles

Raqs Sharqi / Fusion

11:13:00

Cycling

4:47:53

20.23

32.55

Yoga

2:48:00

Weight Training

2:02:00

Hill walking

1:30:00

Gym Class / Circuit

50:00

Dance Class

35:00

Running

13:00

Total

23:58:53

20.23

32.55

2:49

0:00

» now

Monday Jul 31, 2017 #

Weight Training 25:00 [3]

3 x 15 bench push ups
3 x 20 narrow squats
3 x 12 tricep dips
3 x 30 secs bridge
3 x 30 secs horizontal pull up
3 x 30 secs pull through crunch
3 x 30 secs side crunch
3 x 30 secs int/ext rotation w 2x 10pd DBs + 1/2 pd weight gloves
3 x 30 secs cuban press with 1/2 pd weighted gloves

Running 4:00 [3]
shoes: NB Tech ride

4 x 1 min with 6 min walk/push ups/squats/tricep dips in between.

Start of second run I started coming off a step and tweaked the achilles a bit. Felt fine on next two runs. A bit tight/iffy/tingly around heel now, but not too bad. Noticed calf felt super tight but I'm wary to stretch it because calf stretch seems to aggravate the achilles.

Did my back stretches and nerve flossing.

Cycling (commute) 12:00 [3]

Cycling (commute) 11:00 [3]

Sunday Jul 30, 2017 #

Raqs Sharqi / Fusion 29:00 [1]

Saturday Jul 29, 2017 #

Raqs Sharqi / Fusion 43:00 [1]

Friday Jul 28, 2017 #

Weight Training 20:00 [3]

Bridges
Push Ups on bench
Narrow squat
Tricep dips
Lat pulldown with bands
Calf raises (30pd each leg)
Int/ext rotation
Cuban press
Sit up
Oblique crunch

Raqs Sharqi / Fusion 29:00 [2]

Arabic fakeout with zills

Running 4:00 [3]

Was going to do 5 sets of 1 min with weights / walking for 6 mins in between, but ankle felt a bit iffy after 4th run so chose to walk home

Cycling 10:18 [3]

Cycling (commute) 14:00 [3]

Thursday Jul 27, 2017 #

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

Progressive shimmies

Raqs Sharqi / Fusion 10:00 [3]

Zill combinations

Cycling 17:50 [3]

Cycling 3:37 [3]

Cycling 19:41 [3]

Wednesday Jul 26, 2017 #

Raqs Sharqi / Fusion 45:00 [3]

Hip skills Zoe Jakes

Tuesday Jul 25, 2017 #

Raqs Sharqi / Fusion 30:00 [2]

Progressive shimmies

Raqs Sharqi / Fusion 10:00 [2]

Zill combo

Cycling (commute) 12:01 [3]

Dance Class (Popping hits) 35:00 [2]

Cycling 7:54 [3]

Monday Jul 24, 2017 #

Cycling (commute) 14:40 [3]

Tuesday Jul 18, 2017 #

Note
(sick)

Fevers, pain, sore throat, all of the things. Run down methinks.

Monday Jul 17, 2017 #

Weight Training 25:00 [4]

Running 5:00 [3]
shoes: NB Tech ride

Raqs Sharqi / Fusion 27:00 [3]

Thursday Jul 13, 2017 #

Weight Training 30:00 [4]

Raqs Sharqi / Fusion 40:00 [2]

Raqs Sharqi / Fusion 20:00 [1]

Tuesday Jul 11, 2017 #

Note

Felt a little off again this morning, perhaps because I didn't take antihistamine or painkillers last night. Took one of each this morning. Foot felt pretty good (maybe the slightest tiniest of twinges ever) after 1 hour shimmy

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

Progressive shimmies with Henna

Cycling (commute) 13:41 [3] 2.75 km (4:59 / km)

Gym Class / Circuit (Pound Class) 50:00 [3]

A lot of lunges and a bit of jumping and bending... Bad Siobhan. Heel feels fine for now, tweaked slightly (sharp nervy pain) in the kitchen later. Low back muscles feel tight.

Cycling (commute) 27:16 [3] 5.5 km (4:57 / km)

Cycling 18:50 [3] 3.7 km (5:05 / km)

Super slow - sore quads and hammys after class

Monday Jul 10, 2017 #

Note

Caved and took paracetamol last night, also took antihistamines. Felt soooo much better today! Foot totally fine too. A little bit fatigued still (the rest of me)

Yoga 24:00 [1]

Raqs Sharqi / Fusion 35:00 [1]

Veil and cymbals

Cycling (commute) 12:20 [3] 2.5 km (4:56 / km)

Cycling (commute) 7:41 [1]

Sunday Jul 9, 2017 #

Raqs Sharqi / Fusion (zills) 30:00 [1]

Had to sit for maybe half of this. Totally exhausted. Might go the pharmacy for antihistamines

Hill walking 1:30:00 [3]

Wouldn't usually log this, but this was pretty hard in my state. Noticed it more after - exhausted.

Friday Jul 7, 2017 #

Yoga 24:00 [1]

This was tough one today. Foot fine, but body not, I've had a big reaction the medication I was on. Followed this by veil then 9 hours at the hospital.

Raqs Sharqi / Fusion 10:00 [3]

Veil

Thursday Jul 6, 2017 #

Yoga 24:00 [1]

Again super gentle, seated and avoided full bends while standing

Raqs Sharqi / Fusion 40:00 [1]

Veil and zills

Cycling (commute) 13:05 [3] 2.6 km (5:02 / km)

Raqs Sharqi / Fusion 25:00 [1]

Zills

9 AM

Note

Heel feeling pretty good

10 AM

Note

Heel felt a bit weird on heel strike when walking from bike to office. Have noticed the last few days that it often feels a lot worse when sitting.

Body in general just a bit sore today from weights yesterday.

Wednesday Jul 5, 2017 #

Weight Training 22:00 [4]

3 sets 30 secs of
BOR 30pd bar
Push ups
Lat pulldown (3 resistance bands)
Narrow Squats
Bridge hold
Bicep curl (2 x 10pd dumbbells)
Tricep extension (1 x 10pd dumbbell)
"cactus" (2x 500g gloves)
Int/ext rotation (2 x 10pd dumbbells)

1 set 30 secs
Bulgarian split squat (1 each side)
Body hollow

2 sets 30 secs
Pull through crunch

Raqs Sharqi / Fusion 40:00 [2]

Veil and zills. Foot felt okay.

Yoga 24:00 [1]

Super super super gentle, stayed mainly seated and cross-legged with side bending to avoid aggravating the foot

Cycling (commute) 11:27 [3] 2.6 km (4:24 / km)

Cycling 11:14 [3] 2.6 km (4:19 / km)

Tuesday Jul 4, 2017 #

Cycling (commute) 12:27 [3] 2.6 km (4:47 / km)

Yoga 24:00 [2]

Yoga for grounding and centering

Raqs Sharqi / Fusion 40:00 [2]

Veil tech # 3 + Zills week 4 session 2

Raqs Sharqi / Fusion 10:00 [2]

veil

Cycling (commute) 12:20 [3] 2.6 km (4:45 / km)

11 AM

Note

Exact same bellydance session as last night. Noticed foot in zills part again (not in yoga or veil). Did the back stretch four times, did a tiny bit of nerve flossing (very gently, felt a twinge). At work 2 hours later and it's still feeling a bit twingey. Forgot to add that I added some calf raises in yesterday and today (one set was isometric as part of the yoga - perhaps should avoid this?)

10 PM

Yoga 24:00 [1]

Sitting at dinner heel got quite sore and nervy, so took this very gently

Monday Jul 3, 2017 #

Cycling (commute) 12:36 [3] 2.6 km (4:51 / km)

Cycling (commute) 11:55 [3] 2.5 km (4:46 / km)

Yoga 24:00 [2]

Yoga for grounding and centering

Raqs Sharqi / Fusion 40:00 [2]

Veil tech # 3 + Zills week 4 session 2

Note

Foot felt surprising awesome all Saturday and Sunday, even with lots and lots of stair climbing and carrying things to move house. Apart from moving on Saturday, very sedentary Sunday because so exhausted. Foot was feeling perfect pretty much all weekend. Didn't do any stretches or calf raises. Went back to work and found that back and glutes/hammys got uncomfortable in a way that felt like it was probably my back/nerve causing it. No real issues with the foot, felt a wee twinge cycling uphill on the way home.
Did yoga, veil, then zills, and felt twingey in heel after that. I tried to avoid the forward bending in yoga, but wonder if the side bending was too much?

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