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Training Log Archive: Siobhan

In the 7 days ending Sep 19, 2020:

activity	#	time	miles		km		+m
Cycling	4	5:11:28	69.62	(4:28)	112.05	(2:47)	204
Walking	1	2:05:00	5.42	(23:04)	8.72	(14:20)	36
Weight Training	2	47:06
Raqs Sharqi / Fusion	1	45:00
Hill running	1	14:24	1.13	(12:44)	1.82	(7:55)	130
Stretching/Flexibility	1	12:00
Running	1	8:56	1.02	(8:46)	1.64	(5:27)
Total	7	9:23:54	77.19		124.23		370

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Saturday Sep 19, 2020 #

Weight Training 27:00 [3]

20 standard hip raises
10 squats
3 x 20 one legged hip lifts L
3 x 20 one legged hip lifts R
4 sets squats; 10, 10, 20, 20
7 mins ish max core challenge 2 with Dave Durante
8 mins quick arm toning with Victoria Batha

Note

Was feeling it a bit deep in L glute again this morning so decided to include some hamstring work in the morning

Walking 2:05:00 [2] 8.72 km (14:20 / km) +36m 14:03 / km

Very sandy barefoot walk

Friday Sep 18, 2020 #

Running 8:56 [3] 1.64 km (5:27 / km)

Little evening blat; no intervals, felt pretty good. Was aware of muscles around shin but all felt okay. After, felt a bit tight deep in left glute. A bit higher than usual, so not quite hamstring insertion area

Weight Training 20:06 [4]

3 sets push ups; 20, 15ish, 15
3 sets 20 seated band row
3 sets 10 bent over reverse fly (R shoulder felt a bit funny/clicky so didn't do too much) w 2 x 3kg dumbbells
3 sets 20 bent over rows w 2 x 3kg dumbbells
3 sets 15 shoulder press w 2 x 3kg dumbbells (actually kinda tiring by last set)
3 sets 20 bicep curls w 2 x 3kg dumbbells
3 sets 20 bent over double tricep kickbacks w 2 x 3kg dumbbells
3 sets 10 lateral raises w 2 x 3kg dumbbells

Note

Haven't slept well this week at all; best night was Monday night after big cardio day, so decided to do a bit more to try and tire myself out. Didn't cycle because of cuts on hand and intended to pick up tyre pump - which I forgot

Thursday Sep 17, 2020 #

Cycling 30:23 [4] 11.41 km (2:40 / km) +20m 2:38 / km

Much faster than expected thank goodness. Quite a headwind

Cycling 26:29 [4] 11.08 km (2:23 / km) +21m 2:22 / km

Speedy! But definitely pushing it on some stretches. This might be my fastest average so far

Wednesday Sep 16, 2020 #

Raqs Sharqi / Fusion 45:00 [2]

Teaching

Cycling 10:08 [3] 2.43 km (4:10 / km) +6m 4:07 / km

Heading to bike shop because I neeeeeed to pump up tyres so I need a pump

Cycling 43:59 [3] 15.29 km (2:53 / km) +26m 2:51 / km

Heading home with mostly pumped up tyres, because I broke their portable tyre pump, friends. Felt very embarrassed but the guy said it was just a cheap quality portable pump and they've had this happen before. So naturally I bought the expensive Joe Blow one from them and will pick it up next week but until them, an improvement on the tyre situation

Tuesday Sep 15, 2020 #

Stretching/Flexibility 12:00 [2]

Cycling 46:42 [3] 16.11 km (2:54 / km) +32m 2:52 / km

It ain't just the tyres; chain needs oiling too

Monday Sep 14, 2020 #

Cycling 33:23 [3] 12.08 km (2:46 / km) +22m 2:44 / km

Getting lost but feeling good; and beautiful weather

Cycling 30:17 [3] 11.52 km (2:38 / km) +21m 2:36 / km

Getting faster and less lost
Body still feeling pretty great

Cycling 45:23 [4] 16.08 km (2:49 / km) +32m 2:48 / km

3rd ride of the day
Tyres still not pumped up. Feeling tired but body feeling good. Pushing it a bit even though I told myself I wouldn’t

Cycling 44:44 [4] 16.05 km (2:47 / km) +24m 2:46 / km

4th ride of the day
Felt the saddle a bit by now (especially after), kept pace pretty good (did I tell you I need to pump up my tyres?), but was tired once off the bike. Back a bit sore (only after this ride) but gone pretty quick. Glad it’s 20 hours rest now.

Sunday Sep 13, 2020 #

Hill running 14:24 [5] 1.82 km (7:55 / km) +130m 5:50 / km

Naples has hills
Wanted at least one run before leaving. Naples also has sea. So the two things a Siobhan needs for happy living.

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