Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Siobhan

In the 7 days ending Dec 18, 2021:

activity	#	time	miles		km		+m
Walking	3	3:34:02	10.27	(20:51)	16.52	(12:57)	12
Cycling	4	3:23:50	40.55	(5:02)	65.26	(3:07)	51
Weight Training	2	1:45:12
Raqs Sharqi / Fusion	2	48:00
Gym Class / Circuit	1	35:00
Total	5	10:06:04	50.82		81.78		63

3:48

0:00

» now

Thursday Dec 16, 2021 #

Cycling 36:10 [3] 12.14 km (2:59 / km) +8m 2:58 / km
ahr:141 max:159

Cycling 38:14 [2] 12.12 km (3:09 / km) +10m 3:08 / km
ahr:117 max:137

Walking 11:03 [1] 1.08 km (10:14 / km)

Wednesday Dec 15, 2021 #

Cycling 4:34 [3] 1.5 km (3:03 / km)

Weight Training 51:47 [4]
ahr:140 max:172

Std DL
4 x 5 at 56kg, 60kg, 63kg, 65kg - all pretty good

Standing OP DBs
4 x 5 at 2 x 8kg, 2 x 9kg, 2x 10kg, 2 x 10 kg - dare I say, quite easy

Pull up - Green band; 6, 3.5, 2.5
DB row 3 x 8 at 2 x 12kg, then 2 x 10, 2 x10
Shrugs - 3 x 20 at 2 x 12kg, then 2 x 10, 2 x 10 - rough

DB bench press 3 x 10 at 2 x 10kg - easy
BB curl 3 x 8 - 1st set with 15kg bar, could only get to 5 then had to finish with a 10(?)kg bar. Too easy with 10kg bar; did next set 8 reps, next set 10 reps
Flutters - 3 x 20 seconds

Cycling 4:34 [3] 1.38 km (3:19 / km)

Pretty quick on the old MTB, must be because the legs were warmed up and primed

Note

Haven't slept well at all this week. Late night on Sunday due to ice system fault interrupting TeamNL's curling game. Then early morning to get to schaatsers, so started the week in a deficit. Partner hasn't slept well all week and I think he may have been waking me up from deep sleep a few times without me realising

Gym Class / Circuit 35:00 [3]

Teaching last Dance Strong class - felt good

Tuesday Dec 14, 2021 #

Cycling 51:10 [3] 17.08 km (3:00 / km) +11m 2:59 / km
ahr:136 max:160

Walking 1:30:12 [1] 6.61 km (13:39 / km)

Cycling 19:14 [3] 5.77 km (3:20 / km) +12m 3:18 / km
ahr:139 max:159

Cycling 37:26 [2] 12.04 km (3:07 / km) +10m 3:06 / km
ahr:126 max:147

Raqs Sharqi / Fusion 30:00 [2]

Really tired but glad I did it. Week 2 combo with Amanda Rose. Would like to work on this again

Monday Dec 13, 2021 #

Cycling 5:33 [1] 1.51 km (3:41 / km)

Weight Training 53:25 [4]
ahr:132 max:175

Deadcember day 7 - Tug lift

Deficit DLs - kinda love these
6 @ 60% = 48kg
Surprisingly way harder
6 @53kg - better
4 @ 55kg - tired (only slept 5 hours last night)
4 @ 56

Back squat
6 @ 43kg - pretty good, quads and hip flexors a bit tight 60%
6 @ 39kg
4 at 43kg - pretty good, last rep tired
4 @ 45kg bit heavy, LB working, but good

Trisets
3 x 8 KB swing at 24kg
3 x 10 goblet squat at 12kg
1 x 10 and 2 x 8 ab rollouts - definitely felt LB working here

10 back extensions (nothing for glute ham raise)
5 vertical jumps
16 walking lunges (8 each side - tired by end)

Cycling 6:55 [3] 1.72 km (4:01 / km)

Raqs Sharqi / Fusion 18:00 [2]

Amanda Reset and Refresh W2 advanced tech

Sunday Dec 12, 2021 #

Walking 1:14:49 [1] 5.74 km (13:02 / km) +2m 13:01 / km

Walking 37:58 [1] 3.09 km (12:17 / km) +10m 12:05 / km

« Earlier | Later »