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Training Log Archive: Siobhan

In the 7 days ending Nov 27:

activity # timemileskm+m
  Raqs Sharqi / Fusion3 4:08:58
  Cycling4 3:38:56 41.92(5:13) 67.47(3:15) 53
  Walking3 1:39:46 4.64(21:30) 7.47(13:21) 21
  Weight Training2 1:30:00
  Intervals1 45:00
  Running1 10:00 1.15(8:42) 1.85(5:24)
  HIIT1 10:00
  Total7 12:02:40 47.72 76.79 74

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Saturday Nov 27 #

HIIT 10:00 [4]

Friday Nov 26 #

Walking 13:23 [1] 1.07 km (12:30 / km)

Thursday Nov 25 #

Cycling 34:55 [4] 11.97 km (2:55 / km) +8m 2:54 / km
ahr:150 max:172

Legs thankfully felt way fresher today. Went quite fast - WASN'T LATE!

Cycling 38:04 [3] 12.19 km (3:07 / km) +13m 3:06 / km
ahr:131 max:153

Raqs Sharqi / Fusion 20:00 [1]

Class prep

Cycling 5:13 [3] 1.32 km (3:57 / km)

Cycling 3:29 [3] 0.82 km (4:15 / km)

Raqs Sharqi / Fusion 20:00 [1]

Class prep. Pretty tired

Cycling 7:04 [3] 1.73 km (4:05 / km)

Wednesday Nov 24 #

Raqs Sharqi / Fusion 51:15 [1]

Amanda Rose Refresh & Reset week 1 - warm up and basics. Undulations felt weird. Having an arm crisis! Shimmy Work, Fluidity, Isolations - left lateral ankle had a little pinch again randomly. Good that it's a rest day

Raqs Sharqi / Fusion 14:43 [2]

Sabah turns and travel + waltz breakdown and song

Raqs Sharqi / Fusion 30:00 [1]

Class prep

Raqs Sharqi / Fusion 20:00 [1]

Class prep

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

Teaching drum solo

Weight Training 30:00 [2]

Teaching Dance Strong

Tuesday Nov 23 #

Cycling 51:10 [3] 16.98 km (3:01 / km) +12m 3:00 / km
ahr:137 max:161

Late again. Frustrated with myself. Also think I rode on too low of a gear. I think I was likely also just fatigued - noticed muscles were still quite sore during the subsequent easy jog with a client

Walking 58:08 [1] 4.13 km (14:05 / km) +9m 13:55 / km

Sore today so good to walk some of it off. Also did 6 x easy 20 sec jogs with clients - that was when I discovered how sore the glutes and hammies were in particular. Noticed R knee occasionally, but not really pain

Cycling 57:05 [3] 17.18 km (3:19 / km) +20m 3:18 / km
ahr:124 max:148

Technically in the high end of zone 2, but body was sore and this was tough.

Walking 16:51 [1] 1.4 km (12:02 / km) +9m 11:40 / km

Being a good girl and getting myself groceries. Left achilles (lateral side of ankle too) felt weird at one point. Then when got home it really pinched momentarily. Think it's just fatigue. Good thing I skipped weights and ballet today

Raqs Sharqi / Fusion 33:00 [2]

Proud of myself for doing it. Felt hard and felt like I'll never get better. Reminding myself that I will.
Did Sabah's travels and turns, waltz, and Luna's arms from BDE Training Program

Monday Nov 22 #

Weight Training 1:00:00 [4]

Cycling 5:31 [3] 1.25 km (4:25 / km)

Cycling 4:00 [3] 1.0 km (4:00 / km)

Sunday Nov 21 #

Intervals 45:00 [4]

Speed and agility work

Running race 5:10 [5] 1.2 km (4:18 / km)

MAS test. Really gutted that I'd left my HR monitor at home

Running 4:50 [5] 0.65 km (7:26 / km)

MAS intervals 15 sec on 15 sec off x 9

Walking 11:24 [1] 0.87 km (13:06 / km) +3m 12:53 / km

Cycling 6:00 [3] 1.5 km (4:00 / km)

Cycling 6:25 [3] 1.53 km (4:12 / km)

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