Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Siobhan

In the 28 days ending Feb 28, 2021:

activity

time

miles

Raqs Sharqi / Fusion

16:11:50

Walking

10:19:19

28.53

(21:42)

45.92

(13:29)

Cycling

10:15:24

123.58

(4:59)

198.88

(3:06)

222

Weight Training

3:55:00

Gym Class / Circuit

1:47:30

Dance Class

59:30

Stretching/Flexibility

57:05

Total

44:25:38

152.11

244.8

253

4:45

0:00

» now

Sunday Feb 28, 2021 #

Note
(injured)

Upon waking, I do still notice the R knee but can tell it's already better than yesterday. Just need to be careful. Interesting because earlier in the week I felt the L knee a teeny tiny bit after the jumps on Wednesday. I'm not actually too concerned because they've both been so good recently that I was actually planning to start running this week. I think it's more a blip on the radar and it's going to recover quick if I'm careful. So going to push back any running by a week. Have also been immensely exhausted this week and didn't sleep well a couple of nights, which definitely plays a role

Walking 1:05:58 [1] 5.0 km (13:12 / km)

Exactly 5km. Wild. After first 500m or so suddenly had really bad pain in R knee and actually thought I'd have to turn back. Did isometric quad contraction for about 20 secs and then it was totally fine and didn't play up again.

Raqs Sharqi / Fusion 5:00 [1]

All felt a bit too much to attend the whole day. Exhausted. Just followed a few wee bits while cooking dinner

Saturday Feb 27, 2021 #

Raqs Sharqi / Fusion 10:00 [3]
(injured)

Little bits of improv in Tommy King's workshop. Mainly listening which was actually fine because my R knee is quite sore today; probably a combo of sitting weirdly this morning and also thrashing in improv yesterday; did notice it last night

Walking 29:06 [1] 2.27 km (12:49 / km)
(injured)

R knee even felt a bit sore when walking which was really weird, BUT, I wasn't wearing my barefoot shoes, I was wearing boots with quite a high heel, which I think won't have helped at all

Friday Feb 26, 2021 #

Raqs Sharqi / Fusion 4:20 [3]

Thrashing about improv

Note
(rest day)

Thursday Feb 25, 2021 #

Cycling 50:11 [3] 17.65 km (2:51 / km) +14m 2:50 / km

Chose to wear shorts today! Partly to make sure I didn't make the knee angry after testing it a bit last night. All felt good. Interestingly, when I have felt any little bits recently, it's been the L knee again instead of the R knee. Noticed L knee was more tired last night, too. Hamstrings and glutes still sore, esp. hamstring insertion (was quite sore yesterday after my Tuesday workout)

Felt relatively speedy

Walking 34:40 [1] 2.61 km (13:17 / km)

Gorgeous weather, easy stroll with client, still felt hamstrings

Cycling 18:15 [3] 6.35 km (2:52 / km) +10m 2:51 / km

Actually thought I was faster than this. Felt good

Cycling 32:51 [4] 11.09 km (2:58 / km) +25m 2:56 / km

Ummed and ah-ed over whether to give this a 4 again, but that damn headwind, and sore muscles.

Raqs Sharqi / Fusion 10:00 [3]

Baladi progression; noticed arms and abs are sore from yesterday's dance strong. Definitely time to recover tomorrow. no knee issues whatsoever

Wednesday Feb 24, 2021 #

Raqs Sharqi / Fusion 5:00 [3]

Easy warm up dancing

Gym Class / Circuit 38:00 [4]

Teaching Dance Strong. Plyo stars at end were a good test for the knee - I could tell they'd been pushed a bit after, but in a good way. Also knew I'd need to take it easy tomorrow

Tuesday Feb 23, 2021 #

Weight Training 43:00 [5]
(injured)

SS1: Banded squat 3x20
SS1: One-legged hip lifts 3x20 each side
SS2: Lunge and bicep curl 3x20 each side w 2 x 3kg DBs
SS2: Push up 3x Maximum reps: 20, 18, 12 (50 total)
SS3: Wall sit 3x 30-60 seconds: 35, 45, 45
SS3: One legged calf raise 3 x 15-25 each side: 19, 16, 15
SS4: Bent over reverse fly 3x 20 w 2 x3kg DBs
SS4: Leg lowers 3 x 20 - now too easy with single leg lowers, so after first set switched to double legged (dig last 4 reps of first set double legged too)
SS5: Side plank dips 3x 15 each side
SS5: Band glute med roll out 3 x 20

Hot and sweaty! Felt really tired. Also didn't sleep well. Quads quite tired. Left knee perhaps a tiny bit sore in banded squat and a bit of clicking, but after that all good and feeling good

Stretching/Flexibility 8:30 [1]

- Sciatic neural glide with toe points (did another round at end, shorter)
- Back extension into Femoral glide - combined this with back extension first, but then found L side of lower back was a bit sore after. Low back has been tweaky since moving, think from lifting boxes that were awkward
- Figure 4 - right side tight
- Spinal twist - came back to this again to help relieve low back, felt belt after
- Quad
- Ham
- Upper arm glide - did all them; radial, ulnar, medial

Dance Class 13:30 [3]

Samba Part 3 again - much better now that it's not early morning so I'm not scared of waking the neighbours. Last third definitely a cardio workout!

Raqs Sharqi / Fusion 10:00 [3]

10 min layered shimmy jewels with Sadie. Think I need to understand her basic jewel first because it's different to the three variations I know, so felt like I had to ignore her most of the time, haha. Will go back to a basic class. Felt lower R side of back now (was L that hurt after workout today)

Raqs Sharqi / Fusion 10:00 [3]

Prepping for beginners

Raqs Sharqi / Fusion 50:00 [3]

Teaching beginners

Monday Feb 22, 2021 #

Cycling 51:33 [3] 17.49 km (2:57 / km) +14m 2:56 / km

Tired! So tired I was walking into walls before I left

Walking 1:40:55 [1] 7.55 km (13:22 / km)

Strolling with clients then with a friend

Cycling 23:03 [3] 7.59 km (3:02 / km) +4m 3:02 / km

Was thinking to myself that this always feels like the best ride of the day - probably because it's the shortest

Cycling 31:39 [4] 10.97 km (2:53 / km) +25m 2:51 / km

I almost never give cycling a 4/5 but I was sweaty and puffing in that headwind. Tired once home

Raqs Sharqi / Fusion 5:00 [1]

Belly roll practice

Sunday Feb 21, 2021 #

Raqs Sharqi / Fusion 20:00 [3]

Prep for video shoot

Raqs Sharqi / Fusion 20:00 [3]

Video shoot, pretty warm by the end

Walking 14:54 [1] 1.23 km (12:07 / km) +9m 11:41 / km

Saturday Feb 20, 2021 #

Cycling 12:40 [3] 3.68 km (3:27 / km)

A stressed cycle

Cycling 13:34 [3] 3.67 km (3:42 / km)

A not so stressed cycle

Raqs Sharqi / Fusion 50:00 [3]

Sweaty and inspirational Zoom class with Valerick

Friday Feb 19, 2021 #

Cycling 6:56 [3] 1.94 km (3:34 / km)

Late - forgot I had a meeting

Cycling 7:30 [3] 1.94 km (3:52 / km)

Raqs Sharqi / Fusion 5:00 [3]

Tooth brushing technique - jewels and other hips

Thursday Feb 18, 2021 #

Cycling 52:32 [3] 17.74 km (2:58 / km) +14m 2:57 / km

Commute 1. Felt long

Walking 54:25 [1] 4.33 km (12:34 / km)

Strolling with clients

Cycling 18:40 [3] 6.4 km (2:55 / km) +10m 2:54 / km

Commute 2, feeling faster

Cycling 30:24 [3] 11.12 km (2:44 / km) +25m 2:42 / km

Bit tired when home, do feel legs ever so slightly from last night. Noticing R knee ever so slightly, the pants make a difference. Low back has been a bit sore ever since house moving and it felt worse today

Raqs Sharqi / Fusion 50:00 [3]

Teaching beginners

Raqs Sharqi / Fusion 50:00 [3]

Teaching int/adv

Wednesday Feb 17, 2021 #

Dance Class 13:00 [2]

Intro to Samba 3 - want to repeat this because it was faaaaaast, and partially I was scared of annoying the downstairs neighbours early in the morning

Raqs Sharqi / Fusion 26:00 [3]

Beginner shimmies with Sadie, an interesting approach. Got quite warm at the end.

Raqs Sharqi / Fusion 5:00 [2]

Pre class prep

Raqs Sharqi / Fusion 50:00 [3]

Teaching int/adv. Warm tonight!

Weight Training 30:00 [4]

Teaching Dance Strong. That was hot and my legs are tired! Amazing post-crash win: Choo-choo-ed for 2 mins straight with not a single hint of knee unhappiness. Hooooooooooray!

Tuesday Feb 16, 2021 #

Cycling 1:00:58 [3] 17.53 km (3:29 / km) +11m 3:28 / km

Commute (with walks due to ice). Cautious and had to step off the bike 3-4 times. Pretty warm when I arrived, the weather changed fast

Cycling 55:27 [3] 17.97 km (3:05 / km) +21m 3:04 / km
(injured)

Commute (with less walks due to ice, but still some). Did feel R knee the ever so tiniest bit after cycling, but much, much, much less than usual when long pants are pulling on it

Walking 28:25 [1] 1.83 km (15:32 / km)

Strolling with clients

Raqs Sharqi / Fusion 50:00 [2]

Teaching beginners. Noticed low abs are reeeeally sore. At dinner, ankles are tired

Raqs Sharqi / Fusion 10:00 [2]

Prep for class

Monday Feb 15, 2021 #

Cycling 47:33 [4] 10.68 km (4:27 / km) +3m 4:27 / km

The slowest commute in the history of all slow commutes. Took the MTB because of freezing rain warning, strong headwind, and of course it's a heavier beast compared to the race bike. What I didn't realise until 5km in was that the rear tyre was very flat. It became very apparent when I was cycling at a pace that I could *definitely* run faster, and maybe even walk faster. Abandoned ship and turned around, will get out there again tomorrow

Raqs Sharqi / Fusion 3:00 [2]

Quick improv

Sunday Feb 14, 2021 #

Walking 49:36 [1] 3.66 km (13:33 / km)

More adventures in Max ice skating on the canals

Raqs Sharqi / Fusion 2:00 [1]

Tiny little technique drills

Saturday Feb 13, 2021 #

Raqs Sharqi / Fusion 4:00 [2]

Bata and jewel, 3/4 shimmy with diaphragm pops

Walking 11:04 [1] 0.72 km (15:22 / km)

Careful icy errands

Walking 54:03 [1] 3.53 km (15:19 / km) +5m 15:12 / km

Slow (cold!) strolling so Max could skate. Crazy to see the Canals frozen. Need to wear warmer clothes tomorrow

Friday Feb 12, 2021 #

Gym Class / Circuit (Piloxing) 14:30 [3]

Quick burst in between client calls

Raqs Sharqi / Fusion 3:00 [1]

A little improv

Weight Training 25:00 [4]

Filming Dance Strong

Thursday Feb 11, 2021 #

Weight Training 18:00 [1]

Filming DS bonus

Raqs Sharqi / Fusion 45:00 [3]

Teaching beginners

Raqs Sharqi / Fusion 10:00 [3]

Class prep and choreo run through

Raqs Sharqi / Fusion 45:00 [3]

Teaching int/adv. In general, knee has been feeling awesome this past week

Wednesday Feb 10, 2021 #

Raqs Sharqi / Fusion 10:00 [2]

Reviewing Samia inspired choreo for performance planning

Weight Training 20:00 [4]

2 sets 20 Banded squat 20
2 sets 20 each side One-legged hip lifts
2 sets 20 each side Lunge and bicep curl w 2x 3kg DBs
2 sets 15 ish push ups (kinda forgot to count)
2 set wall sits; 40 secs, 45 secs
2 sets 16 One legged calf raise each side
2 sets 20 Bent over reverse fly w 2 x 3kg DBs
2 sets 20 Leg lowers
2 sets 15 Side plank dips each side
2 sets 20 glute med activation in deadlift position

Stretching/Flexibility 7:00 [1]

- Sciatic neural glide
- Femoral glide
- Figure 4
- Spinal twist
- Quad
- Ham
- Upper arm glide
- Back extension

Raqs Sharqi / Fusion 50:00 [3]

Teaching open level

Stretching/Flexibility (Trigger point) 35:00 [1]

Dance strong class trigger point release

Tuesday Feb 9, 2021 #

Walking 35:19 [2] 2.85 km (12:24 / km)

Snowy chilly errands

Raqs Sharqi / Fusion 50:00 [3]

Teaching beginners

Raqs Sharqi / Fusion 50:00 [2]

Teaching private lesson

Monday Feb 8, 2021 #

Gym Class / Circuit 25:00 [3]

Cardio and bodyweight (mainly
Jumps and quads. Knee very happy, hooray!)

Raqs Sharqi / Fusion 5:00 [1]

Quick jewel variation practice

Walking 35:07 [2] 2.58 km (13:37 / km) +2m 13:34 / km

Snowy errands

Sunday Feb 7, 2021 #

Walking 21:40 [1] 1.28 km (16:56 / km)

Snowy stroll

Gym Class / Circuit 30:00 [3]

Recording dance strong - cardio core and arms

Raqs Sharqi / Fusion 15:00 [3]

Amanda Rose shaabi W4

Friday Feb 5, 2021 #

Weight Training 23:00 [4]

First part of weights session:
2 x 20 banded squat
3 x 20 one legged hip lifts L
3 x 20 one legged hip lifts R
Sets of 15, 10, 10 lunge and bicep curl with 2 x 3kg dumbbells R
Sets of 15, 10, 10 lunge and bicep curl with 2 x 3kg dumbbells L ( the only exercise where I felt a little unsure of the knee; no pain, but could just feel the quads were already tired)
2 sets wall sits: 35 seconds, 30 seconds
1 set 15 one-legged calf raises L
1 set 15 one-legged calf raises R

Weight Training 14:00 [4]

Second part weights session:
2 sets 15 one-legged calf raises R
2 sets 15 one-legged calf raises L
1 x 30 second wall set
3 x 20 BO reverse fly with 2 x 3kg DBs
3 x 20 leg lowers
3 x 15 side plank dips R
3 x 15 side plank dips L
3 x 20 deadlift position foot rollout (glute med)

Stretching/Flexibility 6:35 [1]

- Sciatic neural glide
- Femoral glide
- Figure 4
- Spinal twist
- Quad
- Ham
- Upper arm glide
- Back extension

Raqs Sharqi / Fusion 9:30 [3]

Crazy 3/4 shimmy layers with Sadie

Dance Class 12:00 [3]

Intro to Samba 2 on Raqs Online - felt my triceps and delts!

Thursday Feb 4, 2021 #

Cycling 49:59 [3] 17.37 km (2:53 / km) +11m 2:52 / km
(injured)

Felt a lot of resistance to getting on the bike (exhausted with the move) but was happy to be on it. It did feel like the longest commute in the world, even though it's now shorter! No knee pain at all which was awesome

Walking 1:24:07 [1] 6.48 km (12:59 / km) +15m 12:50 / km

Strolling with clients

Cycling 19:42 [3] 6.45 km (3:03 / km) +10m 3:02 / km

Commute 2, taking it easy and still arriving with plenty of time. Chillin like a villain

Cycling 31:57 [3] 11.25 km (2:50 / km) +25m 2:49 / km

Feeling a bit tired by now, but still speedyish

Raqs Sharqi / Fusion 50:00 [3]

Teaching beginners

Raqs Sharqi / Fusion 50:00 [3]
(injured)

Teaching int/adv. Even did shaabi jumps and while I was aware of the knee, it didn't really hurt and felt totally fine after

Wednesday Feb 3, 2021 #

Raqs Sharqi / Fusion 50:00 [3]

Teaching open level

Weight Training 42:00 [3]

Teaching dance strong, going for glutes

Tuesday Feb 2, 2021 #

Raqs Sharqi / Fusion 11:00 [2]

Shaabi W4 adv tech with Amanda Rose

Dance Class 21:00 [2]

Intro to Samba 1 Raqs Online

Raqs Sharqi / Fusion 50:00 [2]

Teaching beginners. Felt so much better after!

Monday Feb 1, 2021 #

Weight Training 20:00 [3]

Leg workout on Raqs Online after a stressful moving day. Made me feel a bit better.

Raqs Sharqi / Fusion 14:00 [3]

Vertical hip isolations with Sadie. Felt my glute med's a lot!

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