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Training Log Archive: Siobhan

In the 7 days ending Feb 18:

	activity	#	time	miles		km		+m
	Raqs Sharqi / Fusion	4	5:01:47
	Cycling	3	2:46:14	29.43	(5:39)	47.36	(3:31)	61
	Weight Training	3	2:42:13	0.66		1.06		2
	Walking	3	2:02:31	5.57	(22:00)	8.96	(13:40)	30
	Running	2	37:26	4.62	(8:06)	7.44	(5:02)	2
	Gym Class / Circuit	1	30:00
	Total	7	13:40:11	40.28		64.82		95
averages - rhr:49

3:47

0:00

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Saturday Feb 18 #

Walking 14:51 [1] 1.28 km (11:36 / km) +2m 11:31 / km

Strolling to my own workshop. Didn't sleep super well

Raqs Sharqi / Fusion 2:05:20 [2]
ahr:114 max:152

Teaching Isolation exploration. Was really nervous but was really well received

Walking 16:08 [1] 1.28 km (12:36 / km) +6m 12:19 / km

Totally dead. Walking back to get costumes and make up

Walking 14:29 [1] 1.25 km (11:35 / km) +2m 11:30 / km

Raqs Sharqi / Fusion 39:01 [1]
ahr:105 max:158

Sneaking in for a bit of Lou Prada's workshop

Raqs Sharqi / Fusion 9:00 [3]

Rehearsal

Raqs Sharqi / Fusion race 9:00 [3]

Performances. Went really well

Friday Feb 17 #

Weight Training 11:55 [2] 1.06 km (11:15 / km) +2m 11:08 / km

Off to Belgium

Raqs Sharqi / Fusion 33:18 [1]
ahr:109 max:255

Rehearsal

Raqs Sharqi / Fusion 32:56 [1]
ahr:95 max:133

Workshop prep

Walking 15:51 [1] 1.28 km (12:23 / km) +2m 12:17 / km

Strolling to Badriyah's workshop

Walking 17:53 [1] 1.46 km (12:15 / km) +5m 12:03 / km

Thursday Feb 16 #

Cycling 4:49 [3] 1.08 km (4:28 / km) +3m 4:24 / km
ahr:140 max:159

Cycling 18:44 [3] 5.44 km (3:27 / km) +2m 3:26 / km
ahr:135 max:157

Folding bike needs some serious attention

Walking 43:19 [1] 2.41 km (17:58 / km) +13m 17:30 / km

Cycling 23:09 [2] 6.09 km (3:48 / km) +16m 3:45 / km
ahr:119 max:142

Cycling 7:03 [2] 1.94 km (3:38 / km) +5m 3:35 / km
ahr:121 max:143

Cycling 4:20 [2] 1.03 km (4:12 / km)
ahr:118 max:138

Weight Training 1:10:31 [3]
ahr:131 max:170

Got excited and did 90kg for 2. Deads feeling good (after feeling quite sore to begin after Tuesday session)

Wednesday Feb 15 #

Raqs Sharqi / Fusion 12:00 [1]

Prep for Belgium

Cycling 31:58 [2] 10.22 km (3:08 / km) +8m 3:07 / km
ahr:128 max:148 rhr:49 shoes: Merrel barefoot active glove t

Not the most comfortable with big work backpack, but not the end of the world either. Bit of a distractable morning beforehand, but got things done that I wanted done

Cycling 35:08 [3] 10.61 km (3:19 / km) +8m 3:18 / km
ahr:133 max:159

Gym Class / Circuit 30:00 [2]
ahr:127 max:159

Teaching Dance Strong

Tuesday Feb 14 #

Weight Training 1:19:47 [4]
ahr:128 max:173 shoes: Merrel barefoot active glove t

Quite tough today - HR high, bit dizzy. But a good session, just need to monitor how week goes. In the past the 4th and 5th days after vaccination were the hardest, so could be exactly what's happening now.

Front squats
4 @ 30
4 @ 35
4 @ 40
4 @ 40

Chin ups
5 again!
Then 3.5, then 3, then 3

Box jumps
3 x 5 (clean substitute)

Bench press
4 @ 30kg - already kind of heavy
then 4 x4 @ 37.5 - after first set thought it wouldn't happen, but made it and was happen

BB hip thrust plus (glute squeeze/iso at top)
3 x10 @ 32.7 - pretty heavy in terms of breathing

Cable pushdown 4 x 25 - first set 5kg, subsequent sets 6kg - last set was really hard

Standing cable glute kickback - was meant to be a kneeling variation but just too shy to do these in a public gym. Messed up reps so was 1 set 10 each side, then 2 sets 13 each side - all at 25kg which was pretty good - standing quad worked really hard

Hip abduction 4 x 8 @ 30
Bit light, but still being careful with this and getting used to it

Big session, quite tired after

Raqs Sharqi / Fusion 41:12 [1]
ahr:94 max:130

Performance prep and choreo prep

Monday Feb 13 #

Cycling 4:27 [3] 1.09 km (4:05 / km) +2m 4:03 / km
ahr:136 max:149 shoes: Merrel barefoot active glove t

Cycling 11:05 [3] 3.23 km (3:26 / km) +3m 3:25 / km
ahr:136 max:161 shoes: Merrel barefoot active glove t

Folding bike really needs some attention because it’s pretty slow

Running 14:52 [4] 3.02 km (4:55 / km)
ahr:159 max:170 shoes: Merrel barefoot active glove t

HR monitor a bit off and I’m pretty sure I ran 100m less. Feet a bit heavy, could feel upper hammies a bit

Cycling 5:59 [2] 1.63 km (3:40 / km) +3m 3:38 / km
ahr:117 max:137 shoes: Merrel barefoot active glove t

Cycling 8:17 [2] 1.89 km (4:23 / km) +4m 4:20 / km
ahr:120 max:145 shoes: Merrel barefoot active glove t

Taking it slow

Cycling 6:34 [2] 2.05 km (3:12 / km) +7m 3:09 / km
ahr:125 max:149 shoes: Merrel barefoot active glove t

Ankles and feet were sore by the end of the big day

Note

Throat starting to get a bit sore, tired. Might just be vaccine. We will see

Cycling 4:41 [1] 1.06 km (4:25 / km)
ahr:115 max:128 shoes: Merrel barefoot active glove t

Feet and ankles sore by end of day. Big mega Monday but it was a nice mega Monday

Sunday Feb 12 #

Running 22:34 [4] 4.42 km (5:06 / km) +2m 5:06 / km

HR monitor was all over the place, but this was nice run. Didn’t push too hard but felt way faster than the other night thankfully

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