Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Siobhan

In the 7 days ending Jun 11, 2022:

activity	#	time	miles		km		+m
Walking	4	5:42:09	16.45	(20:48)	26.47	(12:56)	59
Raqs Sharqi / Fusion	4	3:45:33
Cycling	3	3:03:08	36.47	(5:01)	58.69	(3:07)	51
Weight Training	3	2:52:59
Running	2	1:15:20	9.08	(8:18)	14.61	(5:09)	15
Gym Class / Circuit	1	33:00
Stretching/Flexibility	1	18:40
Total	7	17:30:49	61.99		99.77		125

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Saturday Jun 11, 2022 #

Walking 14:56 [1] 1.06 km (14:05 / km)

Walking 35:16 [1] 2.63 km (13:25 / km) +6m 13:15 / km

Another stressful stroll - travel seems to be stressing us both out so much at the moment. I wonder if it's COVID stuff still?

Walking 20:28 [1] 1.59 km (12:52 / km)

Stroll around beautiful Ghent

Walking 30:14 [1] 2.09 km (14:28 / km) +4m 14:20 / km

Heading to the most beautiful bar and lounging in the sun for a few hours

Walking 30:00 [1] 2.4 km (12:30 / km)

Walking 18:54 [1] 1.47 km (12:51 / km)

Lunch stroll

Friday Jun 10, 2022 #

Walking 13:42 [1] 1.18 km (11:37 / km)

Stressful stroll to the train station eventhough i knew we were early

Walking 22:21 [1] 1.73 km (12:55 / km)

Strolling around Brussels

Walking 48:35 [1] 3.32 km (14:38 / km) +11m 14:24 / km

Leisurely stroll with lots of chocolate shopping in Brussels

Walking 25:55 [1] 2.11 km (12:17 / km) +23m 11:39 / km

Thursday Jun 9, 2022 #

Weight Training 57:43 [4]
ahr:120 max:174 shoes: Merrel barefoot active glove g

Quads sore this morning. Didn't want to go to the gym. Then really enjoyed it when I was there. Had to skip a few upper body things - might try make 'em up later, but in reality that doesn't happen

W4D3

BS 3 x 15 @ 50% - 32.5kg easy in a way, smooth and deep, but last set was tought from about rep 6

Bench 5 x 2 @ 87% - 37.5kg - In a way, felt like I could have done more, but it was a bit slow

lat pull 3 x 5 @ 40kg - relatively tough, esp for right side

Sumo DL
5 x 3 @ 80% - 67.5kg. Sumos always feel great and easy

Rev lunge 3 x10 each side with 2 x 18kg DBs (36kg total)
Always a nightmare. But did NOT put the weights down at all for any mini breaks, which is a great improvement. Feels like cardio

Note

L knee still just feeling a bit weird and unstable. A lot better today, but might skip running and do it tomorrow

Cycling 5:15 [2] 1.03 km (5:06 / km)
shoes: Merrel barefoot active glove g

Cycling 7:34 [2] 1.88 km (4:01 / km)
shoes: Merrel barefoot active glove g

Cycling 7:02 [2] 1.91 km (3:41 / km) +4m 3:39 / km
shoes: Merrel barefoot active glove g

Cycling 6:45 [2] 1.7 km (3:58 / km)
shoes: Merrel barefoot active glove g

Raqs Sharqi / Fusion 1:25:00 [2]

Teaching prep and teaching - a ton of fun

Wednesday Jun 8, 2022 #

Weight Training 1:14:31 [4]
ahr:138 max:172 shoes: Merrel barefoot active glove t

W4D2
Left tib ant tight and tired today. Quads tired

BB thrust 4 x 12 @ 32.7kg - in a way not that heavy, but actually the quads were struggling the most
DB RFESS 4 x 6 with 2 x 10kg - the easiest it's been in a long time, think the weight choice was better

BB RDL 4 x 8 - didn't really know where to start. Was trying to increase depth a bit. First 2 sets at 50kg, last 2 at 55kg. 55kg did feel harder in the R glute/ham
BB BOR 4 x 8 @ 35kg - pretty good

DB side lat 3 x 5 with 2 x 5kg (10kg total) - really surprised how hard this way
DB fron raise 3 x 15 with 2 x 4kg (8kg total) - first set was really hard because elbows were really tight right about side raise, took slightly longer breaks after and it was fine

DB hammer 4 x 25 with 2 x 5kg - first set easy, quite hard by last set
Push ups 4 x 10 - impressed with how easy these were, last set a bit tougher after 6th rep

Goblet squat 3 x 10 - with 18kg DB - could feel low back a wee bit, especially in first set, improved after
Shrugs 3 x 20 with 2 x 18kg DBs (36kg total) - pretty good

Stretching at end, left knee did something weird in L pirif. stretch - a bit of pain for a second. Almost felt the L knee go a bit sideways. Noticed it's a bit crunchy after Monday. Not too concerned but am keeping an eye on it

Raqs Sharqi / Fusion 33:00 [2]

Class prep. Had a lot of anxiety about beginning, and then I enjoyed it and it flowed well. As it almost always does. Need to remind myself that

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

Teaching AmCab

Gym Class / Circuit 33:00 [3]

Teaching DS

Tuesday Jun 7, 2022 #

Raqs Sharqi / Fusion 24:46 [2]

Revisiting beginning of Michelle Sorensen's Shout into the Noise - client canceled so got to dance first, hooray!

Note

Calves still a bit sore

Running 19:34 [4] 3.96 km (4:56 / km) +7m 4:54 / km
ahr:165 max:176 shoes: Merrel barefoot trail

Was meant to be a 6km but right calf was super tight - it did ease up but I felt like the body was saying "rest." Strava annoying and didn't record first 1.43km

Stretching/Flexibility 18:40 [1]

Stretches, glides, foot work

Cycling 46:31 [2] 16.84 km (2:46 / km) +11m 2:45 / km
ahr:115 max:149 shoes: Merrel barefoot trail

So speedy that I thought I must have had a tailwind, but if anything it was a crosswind. Got to leave a bit later than usual today, so perhaps lack of traffic, extra tea, and bacon and eggs helped. Back to average nights' sleeps now that we're back in the work week and mine and Max's schedules differ wildly

Cycling 49:35 [2] 17.18 km (2:53 / km) +20m 2:52 / km
ahr:124 max:155 shoes: Merrel barefoot trail

Felt pretty good and HR relatively low, but at the same time, muscles were burning a bit (quads). Decided no weights today, which is a good decision for 1) Getting things done and 2) Fatigue. Helps that I have a free morning on Thursday so can go to the gym tomorrow and Thurs

Walking 18:33 [1] 1.63 km (11:23 / km) +5m 11:13 / km

Walking 23:20 [1] 1.96 km (11:54 / km)

Monday Jun 6, 2022 #

Cycling 4:30 [2] 1.07 km (4:12 / km)
shoes: Merrel barefoot active glove g

Cycling 6:31 [2] 1.89 km (3:27 / km) +3m 3:25 / km
shoes: Merrel barefoot active glove g

Was a little nervous I’d be late with public holiday trains, but I was a few mins early. Slept 12 hours on Saturday, and think I did get around 7 hours last night, so not too tired this morning

Cycling 6:13 [2] 2.02 km (3:05 / km) +4m 3:03 / km
shoes: Merrel barefoot active glove g

Cycling 19:34 [3] 6.37 km (3:04 / km) +6m 3:03 / km
ahr:134 max:158 shoes: Merrel barefoot active glove g

Pretty damn speedy for the folding bike

Weight Training 40:45 [3]
ahr:101 max:150 shoes: Merrel barefoot active glove g

Really much easier than a couple of weeks ago, HR didn't even go into Z4 at all
Squat 4 x 5 @ 50kg - all pretty good, but 3rd set 4th rep got a weird feeling in L knee after coming up. Paused slightly then continued and it was fine. Kind of a crunch. After I had a bit of pain in R knee, which signaled it was likely just the overactive pain system, and in general body a bit tired and tight once home
Calves and hammies were tight in bed last night but all good this morning, but did feel them again after gym
DL 4 x 5 @ 65 - most noticeable difference was that grip was not an issue at all until the final rep of the final set, which is great progress
2nd set had deep R glut / ham insertion pain, back a bit tight after
Chest press 4 x 5 @ 32.5kg - think this is a bit too easy now, last set the most challenging
BOR - surprisingly this was the hardest one, usually easiest. 4 x 5 @ 42kg.

Cycling 23:38 [2] 6.8 km (3:29 / km) +3m 3:28 / km
ahr:113 max:140 shoes: Merrel barefoot active glove g

Noticing fatigue in quads a bit too

Raqs Sharqi / Fusion 17:47 [3]

Was so tired and didn't wanna do it but then had a ton of fun. Reviewing Aziza's party pop combos workshop

Raqs Sharqi / Fusion 5:00 [2]

On a roll and did a Drill Bit with Michelle Sorensen

Sunday Jun 5, 2022 #

Running 55:46 [4] 10.65 km (5:14 / km) +8m 5:13 / km
ahr:162 max:183 shoes: Merrel barefoot trail

Max and I were grumpy and I wanted to get out for a 5km. Coerced him to join me on the bike, but after 2km he asked if we could head out to a certain bridge and back (10km). Was a little unsure if body could handle it (so fatigued this last week) but decided to try. Honestly felt really good, talked most of the way. About 6.5km the right soleus and then inner calf got a bit tight. Did lessen but did still feel it after. Left upper hammy a bit tired. But in genral felt really good and had a lot of fun together. An old man clapped me about halfway from his kitchen. Raining a lot but Max had my rain pants and I was warm

Walking 18:49 [1] 1.65 km (11:24 / km) +5m 11:14 / km

Feeeling quite tired after the run

Walking 21:06 [1] 1.65 km (12:47 / km) +5m 12:36 / km

DOMs in calves and hammies

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