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Training Log Archive: Siobhan

In the 7 days ending Nov 14:

activity # timemileskm+m
  Bellydancing6 4:33:00
  cycling3 1:30:02 19.63(4:35) 31.59(2:51) 32
  Weight Training2 1:00:00
  Total7 7:03:02 19.63 31.59 32

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Saturday Nov 14 #

Bellydancing 28:00 [3]
(injured)

Raq It 3 with Ashley Lopez (plus accidentaly part of warm up 1 cause I thought it was the third class). Actually got my heart rate up a bit, AND i tried jumping jacks for the first time since my crash and knee seemed all good.

Friday Nov 13 #

cycling 13:41 [3] 5.2 km (2:38 / km)

Woke up and knee felt totally fine. Did feel it randomly a few times but was very impressed by how quickly it recovered from a spike in load. Did feel it for first 3-4 mins on bike, but then felt really good after.
Gear 11, started around 70RPM and finished around 80 or so again

Weight Training 30:00 [4]

Felt like maybe I was pushing it by also doing weights, but knee actually felt even better after. Not even a single twinge during leg extensions. Was a bit naughty and did barbell squats but they felt fine. Knee felt the best it had all day after.
2 x 10 hip thruster (23kg)
3 x 10 push ups
2 x 10 20kg barbell squats
2 x 10 shoulder press with 2 x 7kg dumbbells
2 x 10 leg extension (damn I forgot the resistance I used. Maybe around 17?)
2 x 10 hammy curls at 16
2 x 20 one-legged calf raises L
2 x 20 one-legged calf raises R
2 x 10 tricep kickbacks L
2 x 10 tricep kickbacks R
2 x 20 v-sit crunches

Thursday Nov 12 #

cycling 32:18 [3] 11.6 km (2:47 / km) +10m 2:46 / km

Actually felt the lungs a bit more than expected, but this felt so good. R knee a bit nervy for first 5 mins or so, then loosened up and felt great

cycling 36:03 [3] 11.39 km (3:10 / km) +22m 3:08 / km
(injured)

Felt awesome on the way home too, no nervy-ness in sight. Only noticed it a tiny bit when I picked up the R leg for a sciatic neural glide while standing before hopping on the bike. This is pretty awesome considering I had to jog a few metres for the tram on Tuesday (?) too, and when I did that a couple of weeks ago it aggravated it for several days. Impact recovery just takes time

Bellydancing 55:00 [2]

Unfortunately R knee got a bit achey before class. Not as bad as last flare up, and actually more like a whole medial-knee ache rather than the nerve. It really feels like sitting brings it on but then it's also likely tied to the long bike ride

Bellydancing 55:00 [3]
(injured)

Teaching int/adv. Knee about the same. Definitely don't feel as worried about it as last time, so do still think it's on the mend

Wednesday Nov 11 #

Bellydancing 55:00 [2]

Felt that my knee actually felt worse yesterday for not moving it as much. Open level class all felt good

Weight Training 30:00 [4]

Sweatin' it out with the Dance Strong Challengers!
3 sets 10 M squats
3 sets 30 alternating glute squeeze bridges
3 sets 8 plank walkouts (serratus/lats)
3 sets rocking planks
3 sets 15 calf raises L
3 sets 15 calf raises R
3 sets 10 split leg reverse crunches R
3 sets 10 split leg " " L

Tuesday Nov 10 #

Bellydancing 22:00 [2]

Dancing out some stress and reconnecting with my body and mind in the last 22 mins of Ashley Lopez's Raq It.

Monday Nov 9 #

Bellydancing 28:00 [3]
(injured)

Up to 28 mins of Raq It 2 with Ashley Lopez. Lots of fun. R knee a bit achey in the last ten mins. Did nerve flossing after. Overall it felt great this morning beforehand even with a bit of walking. Will try to be careful with it today, of course.

cycling 8:00 [3] 3.4 km (2:21 / km)

Gear 11, started around 80RPM, finished around 85RPM in the last couple of mins. Rolled over 3.4km exactly on the 8min mark. Felt good; mybe there was the tiniest pulling feeling ever in the right knee, but hardly there at all. Going to try some light weights today

Sunday Nov 8 #

Bellydancing 10:00 [3]

30:00-40:00 on Ashley Lopez's Raq It. Knee feeling good today, felt totally fine during shimmies. Last few days it feels worse when I'm siting still, if anything. Left knee almost 100% normal, R elbow had the tiniest wee twinge today but is feeling much better, probably 90% normal

Bellydancing 5:00 [2]

Jumping in for another 5 mins of Raq it; did perhaps feel the R slightly this time, but very locky hip movements involved

Bellydancing 15:00 [2]

Finishing Raq It 1. R knee a little nervy after, but overall not too bad. Heard some clicking in R side figure 4 stretch. Already flossed after, will floss again later

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