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Training Log Archive: Siobhan

In the 30 days ending Jun 30, 2017:

activity # timemileskm+m
  Raqs Sharqi / Fusion17 25:52:00
  Cycling10 6:36:32
  Canoeing2 3:30:00
  Hill walking1 1:30:00
  Yoga3 1:12:00
  Weight Training5 1:11:30
  Gym Class / Circuit1 20:00
  Total25 40:12:02

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Friday Jun 30, 2017 #

Raqs Sharqi / Fusion 45:00 [2]

Choreo review with Aziza

Raqs Sharqi / Fusion 45:00 [3]

Choreo review with Shahrzad

Thursday Jun 29, 2017 #

Gym Class / Circuit (Pilates) 20:00 [3]

Raqs Sharqi / Fusion 1:00:00 [3]

Improv and choreo with Shahrzad

Raqs Sharqi / Fusion 1:00:00 [3]

Technique and choreo with Aziza

Raqs Sharqi / Fusion 45:00 [3]

Choreo with Shahrzad

Wednesday Jun 28, 2017 #

Weight Training 11:30 [3]

3 sets 30 secs push ups
4 sets 30 secs narrow squats
3 sets each side 30 secs bulgarian split squat
1 min pull through crunch
1 min side crunch
1 min bicycle
30 sec modified leg lowers
1 min bridge

Raqs Sharqi / Fusion 2:00:00 [3]

Shimmies and choreo with Shahrzad

Raqs Sharqi / Fusion (Drills with Aziza) 20:00 [3]

Raqs Sharqi / Fusion 2:00:00 [3]

Zils and choreo with Aziza

Note

Aggravated heel (nerve) again - tried to do choo choo shimmies in releve briefly and felt super sharp nerve pain so stopped. Trying to stay flat footed now. Have been avoiding having legs out straight and back at perpendicular angle all week.

Tuesday Jun 27, 2017 #

Hill walking 1:30:00 [3]

Raqs Sharqi / Fusion 30:00 [3]

Aziza choreo

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

Ab technique Shahrzad

Raqs Sharqi / Fusion 1:00:00 [3]

Choreo Shahrzad

Raqs Sharqi / Fusion 20:00 [3]

Chore practice

Note

Foot maybe more or less the same as yesterday - maybe slightly better? VERY gentle flossing, lots of the back stretch... Seems okay

Monday Jun 26, 2017 #

Raqs Sharqi / Fusion 25:00 [3]

Choreo practice

Raqs Sharqi / Fusion 2:00:00 [3]

Technique and choreo with Aziza

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

Technique with Shahrzad

Note

Heel is a bit funny but overall surprisingly good. Did back stretch a lot. At one point felt like the pain was starting in the right heel so did back stretch the other way a couple of times too. SUPER gentle "flossing"

Did ten double-legged calf raises and felt no pain

Sunday Jun 25, 2017 #

Raqs Sharqi / Fusion 30:00 [2]

Friday Jun 23, 2017 #

Raqs Sharqi / Fusion 1:00:00 [3]

Cycling (commute) 9:30 [3]

Cycling (commute) 10:30 [3]

Thursday Jun 22, 2017 #

Weight Training 8:00 [3]

8min abs

Yoga 24:00 [2]

Yoga for grounding and centering, made modifications for nerve

Note
(injured)

Had big flare up of nerve pain in heel/ankle over the weekend. Tried to take it easy to let it ease off. Started doing all exercises yesterday and then last night had pain in glute and hamstring, but not sure if this was because of dance or the exercises. Felt a bit better when i woke up this morning, but nerve pain definitely still in heel. Tendon itself feeling okay

Raqs Sharqi / Fusion 40:00 [2]

Veil tech mini and zills

Note

Did exercises 9am - after abs and before yoga
1pm - noticed the one where I extend knee and pull toes toward shin might be too much; might try this just extending knee and not pulling toes down

Cycling (commute) 12:00 [3]

Cycling (commute) 13:00 [3]

Cycling (commute) 4:00 [3]

Cycling (commute) 22:00 [3]

Cycling 15:00 [3]

Cycling (commute) 4:00 [3]

Wednesday Jun 21, 2017 #

Cycling (Commute) 45:00 [3]

Tuesday Jun 20, 2017 #

Raqs Sharqi / Fusion 1:00:00 [3]

Monday Jun 19, 2017 #

Cycling 15:00 [3]

Sunday Jun 18, 2017 #

Cycling 1:45:00 [3]

Thursday Jun 15, 2017 #

Cycling 12:30 [3]

Raqs Sharqi / Fusion 3:00:00 [3]

Suhaila level 1 with Yvonne Perreira-Dudley

Wednesday Jun 14, 2017 #

Yoga 24:00 [3]

Foot definitely a bit aggravated from physio yesterday. A wee bit more sore than usual this morning. Mainly under heel

Raqs Sharqi / Fusion 9:00 [3]

Veil tech mini 3

Raqs Sharqi / Fusion 30:00 [1]

Tuesday Jun 13, 2017 #

Raqs Sharqi / Fusion 17:00 [3]

Cycling 13:00 [3]

Monday Jun 12, 2017 #

Yoga 24:00 [3]

Raqs Sharqi / Fusion 1:00:00 [3]

Cycling 15:50 [4]

Cycling 12:12 [3]

Sunday Jun 11, 2017 #

Raqs Sharqi / Fusion 18:00 [2]

Saturday Jun 10, 2017 #

Raqs Sharqi / Fusion 15:00 [3]

Suhaila 3/4 chest slide and lift drills with walking, adding arms!

Raqs Sharqi / Fusion 18:00 [2]

Holla Mears week 2 intro

Friday Jun 9, 2017 #

Raqs Sharqi / Fusion 7:00 [2]

3/4 layers on walking (chest lifts and slides)

Raqs Sharqi / Fusion 8:00 [3]

Hip drills Datura

Cycling 9:30 [3]

Cycling 29:00 [3]

Cycling 8:00 [3]

Cycling 14:30 [3]

Thursday Jun 8, 2017 #

Weight Training 18:00 [4]

3 x 30 secs each of
Squat
Plank
Side lunge alternating
Starting gates
Chest press with 20 pd plate
BOR 30 pd bar
1 set alternating tricep kickbacks, 2 sets bridge holds
Bicycle
Leg lowers

Wednesday Jun 7, 2017 #

Weight Training 16:00 [3]

all 3 x 30 secs
- BW Squat
- BW hip raise
- Le lowers
- LIGHT straight legged deadlift (10pd plate)
- U U D D
- BW Lunge
-LIGHT BOR (1opd plate)
- LIGHT chest press (10pd plate)

Cycling 15:00 [3]

Cycling 12:00 [3]

Tuesday Jun 6, 2017 #

Weight Training 18:00 [3]

All 3 x 30 secs
- Donkey kick L side
- Donkey kick R side
- Side lying leg raise L
- Side lying lef raise R
- Mod clam L
- Mod clam R
- U U D D
- Leg lowers
- Bridge

Monday Jun 5, 2017 #

Raqs Sharqi / Fusion 50:00 [3]

Holla Mears class one Michele Sorensen

Sunday Jun 4, 2017 #

Canoeing 2:00:00 [3]

Saturday Jun 3, 2017 #

Canoeing 1:30:00 [3]

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