Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Siobhan

In the 7 days ending Feb 6, 2021:

activity	#	time	miles		km		+m
Raqs Sharqi / Fusion	6	5:24:30
Walking	2	2:45:22	8.49	(19:28)	13.67	(12:06)	15
Cycling	1	1:41:38	21.79	(4:40)	35.07	(2:54)	46
Weight Training	3	1:39:00
Dance Class	2	33:00
Stretching/Flexibility	1	6:35
Total	6	12:10:05	30.29		48.74		61

4:45

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Friday Feb 5, 2021 #

Weight Training 23:00 [4]

First part of weights session:
2 x 20 banded squat
3 x 20 one legged hip lifts L
3 x 20 one legged hip lifts R
Sets of 15, 10, 10 lunge and bicep curl with 2 x 3kg dumbbells R
Sets of 15, 10, 10 lunge and bicep curl with 2 x 3kg dumbbells L ( the only exercise where I felt a little unsure of the knee; no pain, but could just feel the quads were already tired)
2 sets wall sits: 35 seconds, 30 seconds
1 set 15 one-legged calf raises L
1 set 15 one-legged calf raises R

Weight Training 14:00 [4]

Second part weights session:
2 sets 15 one-legged calf raises R
2 sets 15 one-legged calf raises L
1 x 30 second wall set
3 x 20 BO reverse fly with 2 x 3kg DBs
3 x 20 leg lowers
3 x 15 side plank dips R
3 x 15 side plank dips L
3 x 20 deadlift position foot rollout (glute med)

Stretching/Flexibility 6:35 [1]

- Sciatic neural glide
- Femoral glide
- Figure 4
- Spinal twist
- Quad
- Ham
- Upper arm glide
- Back extension

Raqs Sharqi / Fusion 9:30 [3]

Crazy 3/4 shimmy layers with Sadie

Dance Class 12:00 [3]

Intro to Samba 2 on Raqs Online - felt my triceps and delts!

Thursday Feb 4, 2021 #

Cycling 49:59 [3] 17.37 km (2:53 / km) +11m 2:52 / km
(injured)

Felt a lot of resistance to getting on the bike (exhausted with the move) but was happy to be on it. It did feel like the longest commute in the world, even though it's now shorter! No knee pain at all which was awesome

Walking 1:24:07 [1] 6.48 km (12:59 / km) +15m 12:50 / km

Strolling with clients

Cycling 19:42 [3] 6.45 km (3:03 / km) +10m 3:02 / km

Commute 2, taking it easy and still arriving with plenty of time. Chillin like a villain

Cycling 31:57 [3] 11.25 km (2:50 / km) +25m 2:49 / km

Feeling a bit tired by now, but still speedyish

Raqs Sharqi / Fusion 50:00 [3]

Teaching beginners

Raqs Sharqi / Fusion 50:00 [3]
(injured)

Teaching int/adv. Even did shaabi jumps and while I was aware of the knee, it didn't really hurt and felt totally fine after