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Training Log Archive: Siobhan

In the 7 days ending Nov 21:

activity # timemileskm+m
  Bellydancing5 4:38:29
  cycling4 1:28:31 19.21(4:36) 30.92(2:52) 17
  Weight Training2 53:00
  Walking1 12:44 0.71(17:59) 1.14(11:10)
  Total7 7:12:44 19.92 32.06 17

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Saturday Nov 21 #

cycling 11:55 [3] 3.86 km (3:05 / km) +2m 3:05 / km

Bit warm by the end, felt good, but having an anxious day

cycling 2:30 [4] 1.0 km (2:30 / km)

Absolutely gunned it against a headwind for 1km, then realised I'd lost Max and waited. Weird day. Body felt good

cycling 10:56 [3] 2.95 km (3:42 / km) +5m 3:41 / km

Rest of the ride home

Friday Nov 20 #

cycling 19:09 [3] 7.0 km (2:44 / km)

slowly warmed up, started around gear 7, then spent most of the time around gear 9, then closer to gear 10, finished last 700m at gear 11

Weight Training 20:00 [4]

3 sets hip thruster, 2nd set with 5kg plate on it
3 sets barbell back squats, 2nd 2 with 5kg bar either side
3 sets leg extensions at 20
3 sets hamstring curls 16, 17. 17

Bellydancing 13:00 [3]
(injured)

Quick Undulation Drills with Victoria Teel. Knees all happy

Bellydancing 7:00 [3]

Starting Esmeralda's dance collection in the Bundle

Thursday Nov 19 #

cycling 36:37 [3] 13.01 km (2:49 / km) +10m 2:48 / km
(injured)

Rainy, windy, but made myself get out there and was glad for it. Note to self that 32km/h winds are on the edge for a race bike. Knee felt totally fine, however just over halfway I was feeling the saddle a bit after so long with not cycling, and 2/3 feet were a bit sore, felt the back a bit when I got off the bike. All totally fine once off, so just a bit tired. Feeling my biceps today after yesterday's little 7min arm break

Note
(injured)

2.5 hours later I felt a bit sore in the right knee after standing in place (blow-drying my hair). Maybe I went too far again. Will be a bit more sedentary this afternoon, and will also try some femoral glides

Bellydancing 15:00 [2]
(injured)

Prepping for class. Did feel knee a teeny bit here too, the releve reverse mayas seem to do it a bit, but I genuinely just think I cycled a bit too far this morning

Bellydancing 55:00 [2]

Teaching beginners. Knee feeling a little tight at the end, did soe femoral glides, but don't really remember noticing it any time in particular while teaching

Bellydancing 50:00 [3]

Teaching int/adv which is very leg heavy right now. Knee does feel a little aggravated still, but every time I have a "lapse" it's never as bad as it was. I'm 90% convinced I'll wake up and feel nothing tomorrow. And now more certain than ever that I need to stop ignoring my own advice and scale things up slowly (I say that every week). The trouble was it was so nice to be out on the bike and I never feel anything during the bike... Going to do just 7km tomorrow. I actually tend to notice it when I stand for long periods after biking, so I wonder if it's that my quads are fatigued and something is going on there? Hmm...

Note
(injured)

Elbow had a couple random aches earlier this week, but I feel absolutely nothing today even with sore biceps after yesterday's arm workout. I almost never ever feel anything in the left knee anymore, but every now and then there is a little ache. Still the right knee taking most time. I am taking a multivitamin right now so I've got a bit of magnesium etc for the nerve

Wednesday Nov 18 #

Bellydancing 12:29 [2]

First bit of Ashley Lopez's Raq It 4 - this did start to make the knee ache. It's a class focused on turns so maybe it's still a bit too much torsion after the crash

Bellydancing 30:00 [2]

Switched to Shaabi W1 with Amanda Rose and funnily enough knee felt much happier

Bellydancing 17:00 [3]

Choreographing for open level class

Weight Training 8:00 [4]

Making light weights feel heavy with Emily Sferra's All-in arms for a little movement break

Walking 12:44 [2] 1.14 km (11:10 / km)

Needed some sunshine so took a quick stroll. First few steps I felt a little nervy pull in the knee, but then it was fine and dandy.

Bellydancing 55:00 [2]
(injured)

Teaching open level, body feeling good

Weight Training 25:00 [4]
(injured)

Teaching Dance Strong class, knees totally fine even with lunges, surprisingly the only time I felt it was with the glute/ham walk outs

Tuesday Nov 17 #

Bellydancing 15:00 [2]

Last 15 mins of Raq It 3 with Ashley Lopez. Knee is feeling totally fine and fantastic today

Monday Nov 16 #

cycling 7:24 [3] 3.1 km (2:23 / km)

Knee felt totally splendid, started around 85RPM and finished at 90, gear 11

Sunday Nov 15 #

Bellydancing 9:00 [3]

Little dance break up to 35mins of Ashley's Raq It 3

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