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Training Log Archive: Siobhan

In the 7 days ending Nov 17, 2018:

activity # timemileskm+m
  Raqs Sharqi / Fusion5 5:03:30
  Cycling1 2:03:52 21.75(5:42) 35.01(3:32) 58
  Indoor Cycle2 1:40:00 29.38(3:24) 47.28(2:07)
  Running1 6:00
  Cardio1 3:00
  Total7 8:56:22 51.13 82.29 58

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Saturday Nov 17, 2018 #

Running 6:00 [3]
(sick)

Just warming up the teams a couple of times.

Friday Nov 16, 2018 #

Indoor Cycle 44:58 [5] 22.16 km (2:02 / km)
(sick) shoes: NB Tech ride

Way too hard for how sick I am. Bad Siobhan - hard when your training partner doesn't want to go light. Real HR this time. Quads and tib ant a bit tired by the last couple of tempo intervals.

Avg Max
Speed 29.6km/h 37.4km/h
Heart Rate 152bpm 188bpm
Cadence 85 96
Power 128W 179W
Calories 364
Elapsed Time 44:58

Thursday Nov 15, 2018 #

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

Queenie technique flow class

Raqs Sharqi / Fusion 40:00 [3]

Choreographing

Cardio 3:00 [4]
(sick)

Burpees with the team because I felt they needed motivation to keep going. Just about died with how sick I am

Wednesday Nov 14, 2018 #

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

Technique

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

Tuesday Nov 13, 2018 #

Raqs Sharqi / Fusion 12:00 [3]

Silence of the Nile practice

Raqs Sharqi / Fusion 12:00 [3]

Drum solo practice

Indoor Cycle 55:02 [3] 25.12 km (2:11 / km)
(sick) shoes: NB Tech ride

Avg power 108 watts
Average w/kg 1.9w/kg
Avg cadence 80rpm
Caloric burn 388kcal
Energy output 357 kj

Danced a wee bit earlier today and felt shattered, so was wary about going to this but keen to see how Sergio teaches. So went and cheated (lowered FTP to 150) to account on being sick. Damn glad I did, as when others were going for 125 (and I was going for my fake 125% of FTP), it still had me at 100% of my real FTP. Not too bad overall, though.

Monday Nov 12, 2018 #

Cycling 1:03:00 [3] 16.9 km (3:44 / km) +30m 3:42 / km
shoes: NB Tech ride

Lots of stopping and checking my map once in Rotterdam. Pretty casual, wet outside but warm in my gear. A nice route to treat as a workout once I'm no longer focusing on not getting lost.

Cycling 10:00 [3] 2.14 km (4:40 / km)
shoes: NB Tech ride

Didn't time, just commuting

Cycling 50:52 [3] 15.97 km (3:11 / km) +28m 3:09 / km
shoes: NB Tech ride

Again, mildly lost on the way out of Rotterdam. Tried to keep the pace up a bit higher for 6km on the way to Delft, aimed for 2min ks in that section and almost got it. Chain problems still exist, need to look at this. Also not used to being back on this seat - ouch.

Raqs Sharqi / Fusion (Teaching) 55:00 [2]
(sick)

Have had a scratchy throat for a few days, a few hours after my second bike ride yesterday it turned chesty

Sunday Nov 11, 2018 #

Raqs Sharqi / Fusion race (Performance) 4:30 [4]

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