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Training Log Archive: Siobhan

In the 7 days ending Oct 30:

activity # timemileskm+m
  Raqs Sharqi / Fusion2 4:28:10
  Walking5 4:03:44 12.72(19:10) 20.47(11:54) 8
  Weight Training6 3:51:37
  Cycling4 2:24:14 27.5(5:15) 44.26(3:16) 33
  Hill walking1 2:18:46 5.66(24:31) 9.11(15:14) 175
  Total7 17:06:31 45.88 73.84 216

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Saturday Oct 30 #

Hill walking 2:18:46 [2] 9.11 km (15:14 / km) +175m 13:54 / km

Friday Oct 29 #

Walking 8:59 [1] 1.3 km (6:55 / km)

Stroll to PR party. Didn't sleep well had a rough week emotionally, and left shoulder/upper trap has been really painful

Weight Training 1:03:36 [4]
ahr:104 max:136

PR party! 60kg, smooth, 65kg - up but not smooth nor with great technique. 62.5 kg = slow but strong technique

Thursday Oct 28 #

Walking 42:11 [1] 3.05 km (13:50 / km)

Weight Training 14:36 [3]
ahr:111 max:147

Final squatober prep!

Raqs Sharqi / Fusion 28:10 [3]
ahr:98 max:140

Cycling 7:45 [3] 1.78 km (4:21 / km)

Raqs Sharqi / Fusion 2:00:00 [2]

Teaching

Cycling 9:43 [1] 2.04 km (4:46 / km)

Wednesday Oct 27 #

Walking 12:01 [1] 1.4 km (8:35 / km)

Weight Training 49:00 [4]

Big day for arms.

Back squat 3 x 3 at 30kg

Bench press 4 sets 5 at 25kg
4 x4 chin ups - green band for 2 sets, green and red for second 2

BB Curls 3 x 15 at 10kg
Band pushdowns 3 x 25 red band

DB shrugs 3 x 10 at 2 x 9kg
DB rear laters 3 x 20 at 2 x 4kg - toughest

Walking 12:56 [1] 1.13 km (11:27 / km)

Cycling 7:37 [3] 1.67 km (4:34 / km)

Raqs Sharqi / Fusion 40:00 [3]

BDEx rehearsal. Felt good

Cycling 7:13 [3] 1.7 km (4:15 / km)

Raqs Sharqi / Fusion 1:20:00 [2]

Class prep and teaching. No issues with low back at all anymore after that flare up a couple weeks back after my crazy 24 hour week

Tuesday Oct 26 #

Cycling 48:54 [3] 17.25 km (2:50 / km) +12m 2:49 / km
ahr:146 max:179

Actually felt pretty nice to be on a bike again

Walking 1:21:06 [1] 5.65 km (14:21 / km) +3m 14:19 / km

Cycling 50:07 [3] 17.22 km (2:55 / km) +21m 2:54 / km
ahr:130 max:165

Walking 11:48 [1] 1.02 km (11:34 / km)

Weight Training 41:46 [3]
ahr:124 max:168

DB Farmer's Walk 2 x 24kg KBs (48kg total)
RFESS 1 sets 5each leg no weight, not bad, 1 set 5 each leg with 2 x 8kg (16kg total) - hard
Back squat
3 at 30
2 at 35
2 at 38

BB OP 3 x 5 at 20kg
SGDL 3 X 5 at 35kg

DB Farmer's Walk 2x 24kg KBs (48 kg total)

Walking 25:30 [1] 2.14 km (11:55 / km) +5m 11:47 / km

Monday Oct 25 #

Cycling 6:25 [3] 1.3 km (4:56 / km)

Weight Training 27:39 [3]
ahr:120 max:157

Back squat
3 at 35kg, 2 at 38kg, 1 at 40kg, 1 at 43 kg. Knee really crunchy. Last two sets finally less cracking. No pain, just off-putting

DL
3 at 40kg - pretty easy
3 at 43kg
3 at 45kg
3 at 50kg

Bench
5 at 23kg
5 at 25kg
5 at 28kg

Walking 25:13 [1] 2.38 km (10:36 / km)

Walking 24:00 [1] 2.4 km (10:00 / km)

Cycling 6:30 [3] 1.3 km (5:00 / km)

Sunday Oct 24 #

Weight Training 35:00 [3]

Bit of a warm up then
3 reps squats at 65% - 30kg
1 rep @ 80% - 40kg
3 reps at 70% - 35 kg
1 set at 85% - 40kg, meant to do 1 rep but forgot and did 3 and felt good
3 reps at 75% - 35 good
1 rep @ 90% - 45kg tough ish felt low back a tiny bit after - no pain, just aware
3 reps at 40kg - slow and tough by last rep
1 rep at 45 kg - slow and a little less depth
Overall felt good, legs a bit tired after but not too bad. Think they might be tired tomorrow!

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