Training Log Archive: SiobhanIn the 7 days ending Oct 24, 2020:
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Saturday Oct 24, 2020 #
Walking 20:00 [2]
All felt good, except I've slept on my right shoulder funny and it's super tight! Probably also a combo of being back on the bike for the first time yesterday
Raqs Sharqi / Fusion 10:00 [2]
Starting Mercedes' Sweet Summer Song choreo and it's beeeeeautiful. Shoulder still really tight but movement helping it loosen up
Raqs Sharqi / Fusion 30:00 [3]
Continuing Mercedes' choreo and the body feels gooood!
Friday Oct 23, 2020 #
Cycling 47:01 [3] 16.03 km (2:56 / km) +19m 2:55 / km
Taking it easy but back on the horse
Right knee a little tight after 4km but them warmed up and felt fine. Demonstrated some Squatober things after which made left knee a bit unhappy but I think that’s par for the course with an impact injury. Overall getting better all the time and my gashes are also almost healed
Right knee a little tight after 4km but them warmed up and felt fine. Demonstrated some Squatober things after which made left knee a bit unhappy but I think that’s par for the course with an impact injury. Overall getting better all the time and my gashes are also almost healed
Cycling 40:10 [4] 16.54 km (2:26 / km) +37m 2:24 / km
Bloody fizzing and fast
So good to be back on the bike
Think this was a PR or definitely almost a PR; encountered roadworks right in front of our house and then had to go around
Knees felt awesome, elbow a bit tweaky this morning but not so bad the second time around.
However, in the evening knees are a bit sore with full flexion; I think this is from teaching this morning though as I demonstrated a kneel to stand squat and felt it a bit then. Squatober!
So good to be back on the bike
Think this was a PR or definitely almost a PR; encountered roadworks right in front of our house and then had to go around
Knees felt awesome, elbow a bit tweaky this morning but not so bad the second time around.
However, in the evening knees are a bit sore with full flexion; I think this is from teaching this morning though as I demonstrated a kneel to stand squat and felt it a bit then. Squatober!
Thursday Oct 22, 2020 #
Weight Training 3:00 [2]
(injured)
Just a few little squats and things while training my client this morning. Both femoral nerves felt a bit aggravated
Raqs Sharqi / Fusion 9:00 [3]
But oddly enough felt really good during a fast paced blat at Raq It with Ashley Lopez before having breakfast!
Raqs Sharqi / Fusion 10:00 [3]
More Raq it. Again a bit tight to begin, but everything felt better by the end. Right knee a bit tight but feels worked well. Need to floss again after
Wednesday Oct 21, 2020 #
Cycling 21:07 [2] 8.0 km (2:38 / km)
(injured)
Testing out the knees. Definitely didn’t feel 100% normal, and did nerve flossing after to relieve a little bit of tightness, but overall I actually think it was pretty good. Feel the nerves a bit after yesterday but nothing bad. Think t was the right amount of challenge
Raqs Sharqi / Fusion 15:00 [3]
First fifteen mins of Raq it 1. Felt good but still not confident on the hip locks, and narrow squats felt like a bit much. Just went for a walk prior and left knee felt tweaky (in this warm up the R knee felt tweaky). It's really stil a bazillion times better than last week, mind you
Walking 16:18 [2] 1.15 km (14:10 / km)
Left knee tweaky at first after today's bike, warmed up and feeling good by the end
Tuesday Oct 20, 2020 #
Raqs Sharqi / Fusion 13:00 [2]
Taqsim improv, knees felt pretty fine, taking it easy
Weight Training 19:00 [3]
Again, taking it easy on the knees, but they felt pretty good. First set of lunges felt a bit weird on each side but fine after
3 sets 10 narrow squats
3 sets 10 standard squats
3 sets 5 lunges L
3 sets 4 lunges R
3 sets 20 bridge lifts
3 sets 10 bicep curls with 2 x 3kg DBs - elbow a bit tweaky at highest part of movement
3 sets 10 shoulder press with 2 x 3kg DBs
3 sets 10 narrow squats
3 sets 10 standard squats
3 sets 5 lunges L
3 sets 4 lunges R
3 sets 20 bridge lifts
3 sets 10 bicep curls with 2 x 3kg DBs - elbow a bit tweaky at highest part of movement
3 sets 10 shoulder press with 2 x 3kg DBs
Weight Training 10:00 [5]
10x10 abs with Patrick Beach - tough but I really like it. One lower ab exercises with both legs extended in scissor position made knee feel a bit weird, especially left knee. Made sure I did neural glides after
Gym Class / Circuit 12:00 [3]
Little 12 min easy Tabata; modifying most things. Knee does feel slightly aggravated (not from this but from earlier) so did some neural glides again after
Sunday Oct 18, 2020 #
Raqs Sharqi / Fusion 7:00 [2]
Improv, taking it easy, knee felt good. Haven't stretched it yet today (3:45pm) so should do that soon. Honestly it's unbelieveable how much better it feels now, left one felt a wee bit funny walking down stairs at one point but barely noticeable compared to a few days ago.Tried gently hip shimmies and that was okay, didn't attempt locks. Gonna try just a few squats and some cycling tomorrow