Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Siobhan

In the 7 days ending Jul 2, 2022:

activity	#	time	miles		km		+m
Cycling	4	3:28:47	45.8	(4:34)	73.7	(2:50)	62
Walking	4	3:20:42	10.07	(19:56)	16.21	(12:23)	23
Raqs Sharqi / Fusion	2	2:14:00
Running	4	1:01:10	7.08	(8:39)	11.39	(5:22)	21
Gym Class / Circuit	1	31:00
Weight Training	2	12:03
Total	7	10:47:42	62.94		101.3		106

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Saturday Jul 2, 2022 #

Running 17:34 [4] 3.32 km (5:17 / km) +6m 5:15 / km
shoes: Vans - Oops

Really quite hot. Still no HR monitor, still in Vans. Feet felt heavy. Definitely a bit harder to go fast in these, but also just could be that I'm not back to fighting fit after COVID. So sick of crazy sleep schedule, can't wait to get on a normal schedule - unlikely this month with travel

Walking 11:25 [1] 0.96 km (11:54 / km)

Didn't cool down at all day before so felt like I needed to today

Friday Jul 1, 2022 #

Running 16:37 [4] 3.12 km (5:20 / km) +15m 5:12 / km
shoes: Vans - Oops

After shoes got drenched yesterday I accidentally forgot to grab another pair, so had to run in Vans today in Fürth. Pretty annoying, definitely not as comfy as my barefoots, but doable. Felt heavy - I think even just the shoes are so much bulkier. But not too shabby, still good to run. Also managed to forget headphones and HR monitor - a bit of a disaster. Pecs still a bit sore from weights on Wednesday. Looking forward to fully starting up again next week. Up until 3am last night driving, slept until 1pm, so a really weird day. Can’t wait for a regular sleep schedule again

Thursday Jun 30, 2022 #

Cycling 27:04 [4] 11.9 km (2:16 / km) +7m 2:16 / km
shoes: Merrel barefoot active glove t

Absolutely gutted because I cycled SO fast and my gps only recorded the first 2 min! Definitely felt like I was pushing it. Was running late, almost felt hungover from yesterdays migraine. Slight headache off the bike because I’d been cycling so fast. Cleared really quickly

Cycling 32:20 [3] 11.69 km (2:46 / km) +11m 2:45 / km
ahr:137 max:167 shoes: Merrel barefoot active glove t

Took it much easier. Quads had burned on the first ride. Did decide to speed up a bit in the last couple of km

Cycling 5:17 [2] 1.49 km (3:33 / km)
shoes: Merrel barefoot active glove t

Absolutely drenched, terrible weather

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

Ton of fun teaching. Really feeling a lot better finally the last couple of days

Walking 15:54 [1] 1.73 km (9:11 / km)

Fast walk in terrible weather to studio

Wednesday Jun 29, 2022 #

Cycling 6:07 [2] 1.42 km (4:18 / km)
shoes: Merrel barefoot active glove t

Another flat tyre! This time in folding bike. Stressed and headachey after little sleep and nervous for presentation. Took MTB bike to station instead

Walking 20:47 [1] 1.91 km (10:53 / km)
shoes: Merrel barefoot active glove t

Massive migraine. Ironic, seeing as I have a presentation on pain. Like due to nerves and need to muscle through

Weight Training 5:00 [4]

Few sets of chest press and rows - 30 and 40kg respectively -during a silly game with colleagues

Cycling 5:49 [2] 1.64 km (3:33 / km)
shoes: Merrel barefoot active glove t

So much pain I wasn’t sure I’d make it. But as expected, panadol and a 90min lie down solved it

Tuesday Jun 28, 2022 #

Cycling 46:00 [3] 16.87 km (2:44 / km) +11m 2:43 / km
ahr:140 max:160 shoes: Merrel barefoot active glove g

HR higher, but also quite speedy. Quads a tiny bit sore from yesterday

Walking 40:25 [1] 2.65 km (15:15 / km) +9m 15:00 / km
shoes: Merrel barefoot active glove g

Cycling 21:30 [3] 7.79 km (2:46 / km) +17m 2:44 / km
ahr:129 max:160 shoes: Merrel barefoot active glove g

Was just picking up pace, feeling really good and fast, and got a flat. On an already tight schedule

Walking 9:48 [1] 0.96 km (10:13 / km)
shoes: Merrel barefoot active glove g

Walking with bike to repair shop - thankfully close by and had already planned a time buffer today

Running 4:45 [4] 0.85 km (5:35 / km)
ahr:159 max:168 shoes: Merrel barefoot active glove g

Awkward run with helmet in search of an ATM to pay the bike man

Running 3:54 [4] 0.77 km (5:04 / km)
ahr:163 max:174 shoes: Merrel barefoot active glove g

Less awkward, holding helmet better

Cycling 21:02 [4] 8.7 km (2:25 / km) +3m 2:25 / km
ahr:149 max:164 shoes: Merrel barefoot active glove g

Kinda fizzing after all that. Speedy and feeling good. Exercise is making me feel better at better every time, even if I’m tired and feeling yucky beforehand

Walking 26:01 [1] 1.84 km (14:08 / km) +3m 14:02 / km

Walking 21:51 [1] 1.56 km (14:00 / km) +3m 13:52 / km

Walking 14:19 [1] 1.06 km (13:30 / km)

Walking 26:27 [1] 2.42 km (10:56 / km) +8m 10:45 / km

Walking 13:45 [1] 1.12 km (12:17 / km)

Michael’s gig went way later than expected. So tired I feel wrecked

Monday Jun 27, 2022 #

Cycling 3:44 [2] 0.93 km (4:01 / km)
ahr:120 max:144 shoes: Merrel barefoot active glove t

Cycling 6:25 [3] 1.9 km (3:23 / km) +3m 3:21 / km
ahr:138 max:155 shoes: Merrel barefoot active glove t

Relatively speedy, legs felt fresh

Cycling 6:16 [2] 1.89 km (3:19 / km) +4m 3:17 / km
(sick) shoes: Merrel barefoot active glove t

Got really tired and didn't feel so well during the session with schaatsers

Cycling 20:05 [3] 6.29 km (3:12 / km) +6m 3:11 / km
ahr:134 max:154 shoes: Merrel barefoot active glove t

Again, quite speedy. Felt pretty good

Weight Training 7:03 [4]
ahr:130 max:161 shoes: Merrel barefoot active glove t

Started sessin but athletes came in early. Felt quite hard for both
2 sets 5 back squat at 50kg - 2nd to last rep hard both sets
2 sets 5 deadlift at 65kg - grip an issue on last rep of second set

Cycling 7:08 [2] 1.19 km (6:00 / km)
shoes: Merrel barefoot active glove t

Absolutely pouring with rain. Curlers drove me and folding biek to train, which think was actually good because now I feel quite nauseous

Raqs Sharqi / Fusion 15:00 [2]
(sick)

Tired and don't feel very well. Class prep

Raqs Sharqi / Fusion 59:00 [1]
ahr:104 max:147 (sick)

Felt a bit better after. First days that I’ve felt I might have brain fog

Gym Class / Circuit 31:00 [3]
ahr:126 max:157 (sick)

Teaching dance strong. Felt pretty good and definitely picked up the intensity compared to last week. Did notice breathing a bit elevated after and slight cough, but didn’t seem to last long and overall felt better after

Sunday Jun 26, 2022 #

Running 18:20 [4] 3.33 km (5:30 / km)
ahr:156 max:169 shoes: Merrel barefoot active glove t

Honestly was just like “F this” and went for a run. Did keep it relatively easy. Felt much better after. L ankle/foot felt tired from yesterdays walk, but felt fine after. R knee a bit complainy after for a tiny bit, then totally fine. Think just a shock to the system after 2 weeks

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