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Training Log Archive: Siobhan

In the 28 days ending Feb 28, 2018:

activity # timemileskm+m
  Raqs Sharqi / Fusion22 31:10:00
  Weight Training6 1:40:00
  Showshoeing1 1:30:00
  Yoga3 1:00:00
  Running7 32:00 0.55 0.88
  Cycling1 14:09
  Total26 36:06:09 0.55 0.88

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Wednesday Feb 28, 2018 #

Weight Training 20:00 [3]

Foot feeling a lot better today, but left calf is tight and back was a bit stiff when I got up. Think the calves need stretching to alleviate the back.

TFL release 30 secs
100 mod clams R
100 mod clams L
10 x step downs R
10 x step downs L

TFL release 30 secs
75 mod clams R
75 mod clams L
10 x step downs R
10 x step downs L

TFL release 30 secs
50 mod clams R
50 mod clams L
12 x step downs R
12 x step downs L

Raqs Sharqi / Fusion (Teaching) 45:00 [1]

Tuesday Feb 27, 2018 #

Running 7:00 [3]
shoes: NB Tech ride

Second to last set (minute 6), felt a bit iffy in the lateral side of left shin. Dodging lots of ice today.

Raqs Sharqi / Fusion 1:30:00 [2]

Turns aggravated left foot/heel/ankle angle last night. It's the big hip circle turns where my weight is kind of in the foot. Not as bad as last week, but a bit sore.

Monday Feb 26, 2018 #

Raqs Sharqi / Fusion 40:00 [2]

Raqs Sharqi / Fusion (Teaching) 2:00:00 [2]

Sunday Feb 25, 2018 #

Raqs Sharqi / Fusion 1:10:00 [2]

Misirlou

Saturday Feb 24, 2018 #

Raqs Sharqi / Fusion 45:00 [2]

Hipwork Datura intro

Yoga 10:00 [3]

Waves with RB

Raqs Sharqi / Fusion 30:00 [2]

Aziza zills practice

Raqs Sharqi / Fusion 15:00 [2]

Jemilleh choreo

Weight Training 14:30 [3]

Running 6:00 [3]
shoes: NB Tech ride

Bit naughty and instead of 1 on 1 off, ran 2 for the second... And felt it in the right shin a bit. Feeling okay after weights and a stretch.

Friday Feb 23, 2018 #

Note

Body feeling much better after the spa last night, foot/nerve still a bit tweak with turns/horizontal fig 8s and big hip circles

Raqs Sharqi / Fusion 40:00 [2]

Intermediate choreo, zills, 10 mins RB

Thursday Feb 22, 2018 #

Note

Used my massage ball on my calves and hamstrings yesterday. Notice I've got my funny shin splint oncoming pain in the front of my right ankle, tight in front of right hip, and R IT band area. Also did a lot of chasses in Florence's class last night so that could be part of it?

Running 5:00 [3]

Calves tender and funny shin pain today - feel like it could actually be from the massage

Wednesday Feb 21, 2018 #

Raqs Sharqi / Fusion 35:00 [1]

Pop it with AL

Note

I've noticed my back is tight again today, and it seems to correlate with the calves being tight. Calves were a bit tight yesterday after gym, a bit sore today (no nerve pain in foot so far, but feeling it under left glute). Same thing happened with snow shoeing - tight calves, then super tight back which seemed to lead to tight nerve and eventually tweaking the foot/ankle/nerve

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

Raqs Sharqi / Fusion 1:15:00 [2]

Class with Florence

Tuesday Feb 20, 2018 #

Cycling (stationary cycle) 14:09 [4]
shoes: NB Tech ride

Running 4:00 [4] 0.88 km (4:33 / km)
shoes: NB Tech ride

Weight Training 15:00 [4]

3 sets 12 chest press w 2 x 20pd DBs
3 sets 12 seated road w 60pd plate
3 sets 8 bicep curl w 2 x 15pd DBs
3 sets 10 tricep kickbacks each side with 1 x 10pd DB (6 total sets)

Note

Back and foot / nerve felt so so so much better today and yesterday that it almost seems miraculous. Even on Sunday I was hobbling around and struggling to sit down, yesterday was almost perfect. Been doing the stretches a lot, also have been sleeping with my plate and trying to be conscious about posture

Note

Back and foot / nerve felt so so so much better today and yesterday that it almost seems miraculous. Even on Sunday I was hobbling around and struggling to sit down, yesterday was almost perfect. Been doing the stretches a lot, also have been sleeping with my plate and trying to be conscious about posture

Monday Feb 19, 2018 #

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

Sunday Feb 18, 2018 #

Raqs Sharqi / Fusion 1:50:00 [2]

Friday Feb 16, 2018 #

Raqs Sharqi / Fusion 30:00 [1]

Thursday Feb 15, 2018 #

Running 4:00 [3]
shoes: NB Tech ride

Foot feels a bit iffy but better than yesterday

Wednesday Feb 14, 2018 #

Weight Training 14:30 [5]

3 x 30 secs each of
Chest press with 2 x 20pd DBs
Band pull down (3 bands)
Bicep curl with 1 x 30pd bar (first 2 sets), 2 x 10pd DBs (last set)
Tricep kick back w 1x 10pd DB (6 total sets for 3 each side)
Crunch with 1 x 10pd bar (1st 2 sets), no weight last set
Bridge hold

Back has been sore since the weekend, could be from snowshoeing or yoga, not sure. In a turn last night felt like I really tweaked the nerve in the ankle. Feeling a bit better today, back still quite sore and quite worried about the heel again.

Raqs Sharqi / Fusion 40:00 [1]

Tuesday Feb 13, 2018 #

Raqs Sharqi / Fusion 1:30:00 [2]

Monday Feb 12, 2018 #

Raqs Sharqi / Fusion 40:00 [2]

Raqs Sharqi / Fusion (Teaching) 2:00:00 [2]

Sunday Feb 11, 2018 #

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

Saturday Feb 10, 2018 #

Yoga 15:00 [2]

Showshoeing 1:30:00 [3]

Friday Feb 9, 2018 #

Raqs Sharqi / Fusion 30:00 [2]

Weight Training 16:00 [4]

3 sets 30 secs each of
Goblet squat w 10pd DB
Bridge lifts with 10pd DB on hips
Push ups (usually around 5 full, then knees)
Bent over row (first set 40pds bar, next 2 sets 30pd bar)
Bicep curl w 2x 10pd DBs
Skull crushers w 2x 10pd DBs
V-sit twist w 1x 10pd DB
Back extension

Thursday Feb 8, 2018 #

Raqs Sharqi / Fusion 30:00 [2]

Wednesday Feb 7, 2018 #

Raqs Sharqi / Fusion 45:00 [3]

Tuesday Feb 6, 2018 #

Running 3:00 [4]
shoes: NB Tech ride

Weight Training 20:00 [4]

4 sets assisted pull ups 41pd + 2 x 1/3 weights, 8,8,8,6 reps
3 sets seated row 60pd, then 48(?) + 2x 1/3 weights, only 8 reps
3 sets 12 chest press with 2x 20pd DBs
2 sets 1-legged wall squats R and L (4 total sets)
2 sets 1-legged bridge lifts with 1x15pd DB R and L (4 total sets)
2 x 2 V-sit twists with 1x 15pd DB

Raqs Sharqi / Fusion 1:30:00 [2]

Class with Aziza

Monday Feb 5, 2018 #

Raqs Sharqi / Fusion 1:30:00 [2]

Raqs Sharqi / Fusion 2:15:00 [2]

Sunday Feb 4, 2018 #

Raqs Sharqi / Fusion 2:15:00 [2]

Saturday Feb 3, 2018 #

Yoga 35:00 [3]

Snowga!

Raqs Sharqi / Fusion 30:00 [2]

Drills

Thursday Feb 1, 2018 #

Running 3:00 [4]
shoes: NB Tech ride

Raqs Sharqi / Fusion 10:00 [1]

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