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Training Log Archive: Siobhan

In the 7 days ending Dec 4, 2021:

activity # timemileskm+m
  Cycling4 4:46:41 54.68(5:15) 88.0(3:15) 64
  Walking2 3:28:49 10.38(20:07) 16.7(12:30) 87
  Weight Training2 1:14:14
  Raqs Sharqi / Fusion2 32:11
  Stretching/Flexibility1 30:00
  Intervals1 9:00
  Total6 10:40:55 65.06 104.7 151

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Saturday Dec 4, 2021 #

Note

I really feel I'm ready to say now that I'm recovered for last year's crash. I think Squatober helped A LOT. Pain and weirdness is few and far between, and I know how to manage it. Next time I won't cycle 20km on a potential injury, but all in all I've done a good job of the rehab.

Raqs Sharqi / Fusion 7:00 [1]

Part of turns and travels breakdown with Sabah

Friday Dec 3, 2021 #

Raqs Sharqi / Fusion 25:11 [2]

Amanda Rose warm up and week 1 reset and refresh advanced

Cycling 30:23 [3] 9.59 km (3:10 / km) +5m 3:10 / km
ahr:145 max:174

Wee bit windy, but miles better than the otherday

Weight Training 17:36 [3]
ahr:129 max:167

Sneaking in a nice little session
3 sets deads @60, 65, and 70 percent -48kg, 52kg, 56kg
3 sets squats @60, 65, and 70 - 36kg, 40kg, 42kg

Intervals 9:00 [5]

Thunderstruck burpees with the team for a bit of fun

Cycling 33:31 [3] 9.69 km (3:28 / km) +6m 3:27 / km
ahr:139 max:160

Thursday Dec 2, 2021 #

Cycling 5:24 [3] 1.32 km (4:05 / km)

1.32km

5:24

Cycling 6:32 [3] 1.5 km (4:21 / km)

Wednesday Dec 1, 2021 #

Cycling 53:12 [4] 15.33 km (3:28 / km) +11m 3:27 / km
ahr:147 max:170

Massive headwind. Thought I'd come off the bike a couple of times but overall felt safe. Bit stressed though, thought I'd be later. Ended up being a bit early, hooray! Did feel legs a bit from weights - not bad. Mainly quads

Cycling 52:18 [3] 16.48 km (3:10 / km) +10m 3:10 / km
ahr:140 max:164

Wind a bit annoying at times but overall felt a lot easier, but not easy. Especially with getting lost again

Stretching/Flexibility 30:00 [1]

Dance Strong recovery class

Tuesday Nov 30, 2021 #

Cycling 47:02 [3] 16.94 km (2:47 / km) +12m 2:46 / km
ahr:142 max:162

Finally a morning tailwind! Felt good. Also wanted to get out this morning. Enjoyed it felt easy for a change.

Walking 1:05:06 [1] 4.92 km (13:14 / km) +10m 13:06 / km

Kinda surprised I covered that much ground; didn't think I walked that much

Cycling 58:19 [4] 17.15 km (3:24 / km) +20m 3:23 / km
ahr:139 max:165

Hard, slow, wet. Headwind. At times felt good, at times legs felt like lead

Walking 11:23 [1] 1.08 km (10:32 / km)

Weight Training 56:38 [4]
ahr:133 max:166

Thick thighs save lives
5 sets 8 back squat at 40kg (65% training 1RM) n- 1st set really felt the bike rides. Hip flexors and quads tired, depth potentially compromised (no mirror)
3 sets 5 DB rev lunges - 2 x 10kg to begin but way too easy so sets 2 and 3 were 2 x15kg
3 sets 5 RDL - stayed light with this and felt really good 1st set 45kg too easy, second set 50, last 55kg
4 sets 3 chins - green band real, 1.5 teal and 2 green, 3 green
4 sets 10 BB BORW - 30kg x 3, last set at 28kg. Overhand grip is rough
2 sets 10 tricep skull crushed with 2 x 5kg DBs
2 sets 5 alternative bicep curls with 7.5kg DBs
2 sets 50 steps farmer's walk with 2 x 15kg DBs
2 sets 10 rear laterals with 2 x 5kg DBs
2 sets 5 slow tricep push up lowers - super easy

Walking 33:03 [1] 2.94 km (11:14 / km) +2m 11:12 / km

2.94km

33:03

Note

Early on the bike this morning!!

Sunday Nov 28, 2021 #

Walking 1:39:17 [2] 7.76 km (12:48 / km) +75m 12:12 / km

Pretty chilly, LBP and cramps beginning

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