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Training Log Archive: Siobhan

In the 7 days ending Nov 20, 2021:

activity	#	time	miles		km		+m
Walking	5	6:06:59	17.78	(20:39)	28.61	(12:50)	22
Raqs Sharqi / Fusion	4	4:22:28
Cycling	4	3:56:25	45.77	(5:10)	73.66	(3:13)	56
Weight Training	3	1:41:43
Gym Class / Circuit	2	50:00
Total	7	16:57:35	63.55		102.27		78

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Saturday Nov 20, 2021 #

Gym Class / Circuit 20:00 [3]

Warm up and movement skills practice

Note

Woke up so tired I thought I'd fall off the bike

Cycling 20:58 [2] 5.03 km (4:10 / km) +3m 4:09 / km

Veeeeery sleepy on Anders' oma fiets

Walking 11:56 [1] 0.91 km (13:07 / km)

Walking to first day of ASCA course

Walking 14:34 [1] 1.35 km (10:47 / km) +5m 10:36 / km

Walking 10:28 [1] 1.16 km (9:01 / km)

Friday Nov 19, 2021 #

Note

Still sore from Tuesday's workout on Friday. Really killed the glutes and hams with the split squats, and the low back is tired from the BOR

Walking 13:03 [2] 1.07 km (12:12 / km)

Rushing (for a change)

Walking 29:38 [1] 2.22 km (13:21 / km)

Strolling to photo shoot

Weight Training 5:00 [4]

Few little sets of deadlifts - between 40-50kg. Plus split squat at 50kg 4 reps each side

Walking 21:28 [2] 1.72 km (12:29 / km)

Post photoshoot walk with heavy bags

Walking 18:15 [1] 1.43 km (12:46 / km)

Very hungry stroll to Sterling

Note

Got stuck in Rotterdam with riots. Couldn't get home. After trying for about two hours, made to Sterling's couch and slept there.

Thursday Nov 18, 2021 #

Cycling 35:41 [3] 11.97 km (2:59 / km) +8m 2:58 / km
ahr:145 max:162

Ver solid zone 3 session, sometimes dipping into orange. Scared of being late

11.97km

35:41

8

Cycling 36:53 [2] 12.16 km (3:02 / km) +10m 3:01 / km
ahr:128 max:143

Mostly in the blue but very close to zone 3

Cycling 5:21 [3] 1.37 km (3:54 / km)

Cycling 3:31 [3] 0.96 km (3:40 / km)

Cycling 9:30 [3] 2.53 km (3:45 / km) +3m 3:44 / km

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

Prep and teaching

Wednesday Nov 17, 2021 #

Raqs Sharqi / Fusion 16:00 [2]
ahr:94 max:124

Turns and travelling with Sabah. Want to come back to this again. Low back a bit sore at end - but in general low back and glutes/hammies are just tired from yesterday. No injury.

Raqs Sharqi / Fusion 20:02 [1]

Class prep

Raqs Sharqi / Fusion 12:26 [1]

More class prep

Raqs Sharqi / Fusion 55:00 [1]

Teaching drum solo

Gym Class / Circuit 30:00 [3]

Bit more of a conditioning focus in Dance Strong tonight

Tuesday Nov 16, 2021 #

Raqs Sharqi / Fusion 13:00 [2]

Arm breakdown with Luna. Arms were tired after weights session. Legs also tired. R knee has the teeniest tiniest bit of pain. Also noticed it with walk today

Cycling 49:39 [4] 16.97 km (2:56 / km) +11m 2:55 / km
ahr:154 max:175

Bit stressed about being late so gunning it.

Walking 1:14:56 [1] 5.31 km (14:07 / km) +5m 14:03 / km

Noticed right knee a bit at times. Wondering if cold weather is also a contributor?

Cycling 54:09 [2] 17.22 km (3:09 / km) +21m 3:08 / km
ahr:128 max:171

Tired. Low back a bit sore after this ride (no complaints after first ride). Do remember noticing R heel yesterday after weights and first walk

Cycling 5:00 [3] 1.31 km (3:49 / km)

Weight Training 55:08 [3]
ahr:123 max:170

Split squat
8 at 30
8 at 35
6 at 40
6 at 45
4 at 50
4 at 55
All pretty good. Knee fine. Think I felt right knee on first set only

3 sets 5 overhead press, 20, 20, 24kg

3 sets 10 BB BOR - 35kg

Skull crushers - couldn't get what I wanted in terms of weight. 7 reps with 15kg bar, then 25 with 2 x 2.5kg dumbbells, then 16 with 2 x 5kg dumbbells

Bicep curl - with 15kg barbell. Tried reverse grip but noticed left shoulder hitching. Would like to be able to do it but need a really light bar

Cycling 5:19 [3] 1.42 km (3:45 / km)

Monday Nov 15, 2021 #

Cycling 5:54 [2] 1.27 km (4:39 / km)

Weight Training 41:35 [3]
ahr:118 max:162

Squats
4 reps at 40kg
4 reps at 43
4 at 45
4 at 46
All felt pretty good. Very last rep a bit tired

Bench
5 at 26
5 at 28
4 at 30
4 at 33
3 at 35 - heavy!

DL
4 at 55
4 at 60
4 at 65
4 at 65 - last 2 a bit too heavy. Body fine after though

Walking 33:26 [1] 3.03 km (11:02 / km) +4m 10:58 / km

Walking 50:35 [1] 3.78 km (13:23 / km) +2m 13:21 / km

Cycling 4:30 [2] 1.45 km (3:06 / km)

Raqs Sharqi / Fusion 6:00 [2]

Improv to Hassan ya kholi

Sunday Nov 14, 2021 #

Walking 1:28:40 [1] 6.63 km (13:22 / km) +6m 13:19 / km

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