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Training Log Archive: Siobhan

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  Bellydancing3 2:47:00
  running3 1:15:32 9.04(8:21) 14.55(5:11) 146
  Weight Training3 46:00
  cycling2 30:00
  Total5 5:18:32 9.04 14.55 146

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Friday Oct 21, 2016 #

running 14:36 [3] 2.64 km (5:32 / km) +39m 5:09 / km
shoes: NB Tech ride

Had pain, mainly in the left shin, the whole time. Tried to run slow.

Weight Training 40:00 [4]

2 sets 10 front squat with bar
2 sets 12 back squat with bar
3 sets 12 chest press 20 pound DBs
3 sets assisted chin ups; 1 set 10 (?) 41kg, 2 sets 10, 8 48kg
3 sets 12 seated row 60
3 sets 10 tricep kick backs each arm 10 pound DBs
3 sets 12 bicep curls - first set 17.5 pd DBs, second set 7 then finished with 15pd, last set 15 pd
3 sets 10 calf raises 100 pd
3 sets 10 SB hamstring curls
1.15 plank, 40 second knee plank, 20 second plank, 30 second plank
1 x 45 second side plank each side
2 sets 25 modified clams each side

running 4:18 [3] 0.72 km (5:58 / km) +22m 5:11 / km
shoes: NB Tech ride

Veeeeeeeery slow hobble to the bixi station after the gym because it was pouring with rain (oh man dem quads). Felt less sore this time, but still felt it a bit

Wednesday Oct 19, 2016 #

cycling (commute) 10:00 [3]

cycling (commute) 10:00 [3]

running 28:36 [5] 6.02 km (4:45 / km) +20m 4:40 / km
shoes: NB Tech ride

Tuesday Oct 18, 2016 #

Bellydancing 20:00 [2]

Bellydancing 27:00 [3]

Bellydancing 5:00 [1]

Mira practice

Weight Training 3:00 [5]

Push ups 3 sts 12 (6 full each time)

cycling (Commute) 10:00 [3]

Monday Oct 17, 2016 #

running 28:02 [3] 5.17 km (5:25 / km) +65m 5:06 / km
shoes: NB Tech ride

Legs didn't hurt at all until coming back down the hill - think I'm a wee bit tight in the quads as well as the knees felt it a little bit on the downhill. Not much pain, just a little tightness. Need a good stretch

Weight Training 3:00 [5]

3 sets 15 push ups (12, 10, 5 on toes I think)

Bellydancing 15:00 [2]

Mira Used practice

Bellydancing (Teaching) 1:10:00 [2]

Sunday Oct 16, 2016 #

Bellydancing 30:00 [2]

Upper body drills plus Mira used choreography

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