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Training Log Archive: Siobhan

In the 7 days ending Dec 11, 2021:

activity # timemileskm+m
  Cycling4 3:12:38 34.74(5:33) 55.91(3:27) 142
  Weight Training3 2:30:11
  Walking3 2:22:25 7.36(19:21) 11.84(12:02) 5
  Raqs Sharqi / Fusion3 1:30:00
  Gym Class1 30:52
  Total6 10:06:06 42.1 67.75 147

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Saturday Dec 11, 2021 #

Raqs Sharqi / Fusion 30:00 [2]

Reset and Refresh week 2 warm up and basics with Amanda Rose

Friday Dec 10, 2021 #

Walking 10:19 [1] 1.02 km (10:07 / km)

Weight Training 56:04 [4]
ahr:131 max:178

I was so excited for this session! Deadcember day 6
DL
8 at 65% (53kg), 6 @ 70% (56kg), 6 at 72.5% (58kg), 4 at 75% (60kg). All felt really good, and dare I say, on the easy side
Bench
8 @ 65% (26kg), 6 @ 70% (28kg), 6 @ 75% (30kg), 4 @ 80% (33kg)
Again, dare I say, on the easy side. Last set was hardish

SS1
DB incline 3 x 10 @ 2 x 10kg DBs
Pull up - started with chins. 7 green, 9 red + green, then 4 pulls followed immedialy by 2 chins with the red and green again
Plank 3 x 30s

SS2
Side DB raise - 3 x 10 @ 2 x 4kg DBs
DB hammer - 3 x20 @ 2 x 4kg DBs
DB tricep extension 1 set 20 @ 2 x 4kg DBs, next 2 sets 20 @ 2 x 3kg DBs

Walking 30:40 [1] 2.68 km (11:27 / km) +3m 11:23 / km

Thursday Dec 9, 2021 #

Cycling 37:44 [3] 12.12 km (3:07 / km) +8m 3:06 / km
ahr:144 max:158

Legs were tired, bit of a headwind

Cycling 34:48 [2] 11.96 km (2:55 / km) +10m 2:54 / km
ahr:122 max:143

Totally different story. Legs way lighter, think I must have had a tailwind

Cycling 5:22 [3] 1.44 km (3:44 / km)

Cycling 5:00 [3] 1.5 km (3:20 / km)

Raqs Sharqi / Fusion 30:00 [3]

Performance and hafla

Raqs Sharqi / Fusion 15:00 [3]

Improv and rehearsal

Wednesday Dec 8, 2021 #

Cycling 5:23 [3] 1.29 km (4:10 / km)

Still need to pump up tyre

Weight Training 54:45 [4]
ahr:130 max:179

DL 3 with pauses at knees - accidentally used a light bar! 30kg, 40kg, 45kg, 50kg
Front squat - 3 sec pause at bottom (too tough too pause that long for last two) - 33kg, 36kg, 39kg, 43kg - failed last rep on last set

Step ups
3 x 6 each leg with 2 x 8kg DBs
Swings with 24kg - 8, 12, 10
Plank 3 x 30secs

RFESS no weight 3 x 8 each side - not as bad as I expected
3 x 8 nordic drops
3 x 16 plate twists with 15kg plate

Cycling 5:46 [3] 1.45 km (3:59 / km)

Gym Class 30:52 [3]
ahr:121 max:167

Even more legs so I think I'll be sore tomorrow
RFESS
Wall sits
Push ups - one side elevated
Plank ups

Walking 24:00 [1] 2.2 km (10:55 / km)

Raqs Sharqi / Fusion 15:00 [1]

Drum Tek Drum Solo Rehearsal

Tuesday Dec 7, 2021 #

Walking 44:23 [1] 3.22 km (13:47 / km) +2m 13:44 / km

I actually think I did more than this but might have accidentally paused the recording

Weight Training 39:22 [4]
ahr:133 max:170

Gosh that was great. Another messy, stressful day, but lifting was great.
Warming up a bit then

Squat 8 @ 15 (didn't realise it was a light bar)
8 @ 20
6 @ 40
6 @ 46 - tougher
3 @ 50 - felt like it was hard to get good depth here

Snatch grip deadlift
6 @ 33
6 @ 38
6 @ 45 - could feel hips changing here, tried to focus on it and it felt better
6 @ 43 - much better

Chest press
8 @ 25 - easy
8 @ 28 - harder
7 @ 30 - hard

Then mean to myself with
3 x 8 lunge R, then L or vice versa
3 x 30 sec wall sit (burning after them squats)
3 x 30 sec plank

Walking 33:03 [1] 2.72 km (12:09 / km)

Cycling 5:17 [4] 1.48 km (3:34 / km)

Quite a massive headwind (and rear tyre needs pumping up)

Cycling 5:10 [3] 1.45 km (3:34 / km)

Monday Dec 6, 2021 #

Cycling 5:57 [3] 1.18 km (5:03 / km)

Cycling 12:42 [3] 3.02 km (4:12 / km) +3m 4:11 / km

Pretty stressed, getting a bit lost and trains were massively delayed

Cycling 12:59 [3] 3.32 km (3:55 / km) +98m 3:24 / km

Still getting a bit lost, but way less stressful

Cycling 27:36 [3] 7.6 km (3:38 / km) +14m 3:36 / km
ahr:132 max:158

Didn't get too lost and had plenty of time. But did have a pretty stressful morning until this point

Cycling 24:09 [3] 7.02 km (3:26 / km) +9m 3:25 / km
ahr:138 max:160

Bit windy but not too bad and happy to be outside.

Cycling 4:45 [3] 1.08 km (4:24 / km)

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