Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Siobhan

In the 30 days ending Nov 30, 2018:

activity	#	time	miles		km		+m
Raqs Sharqi / Fusion	20	19:42:00
Cycling	11	14:46:20	156.72		252.21		119
Indoor Cycle	3	2:24:59	42.73	(3:24)	68.76	(2:07)
Weight Training	3	1:35:00
Gym Class / Circuit	1	20:00
Running	2	18:00	1.37		2.2
Cardio	1	3:00
Total	25	39:09:19	200.81		323.17		119

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Friday Nov 30, 2018 #

Cycling 8:00 [3] 2.8 km (2:51 / km)
shoes: NB Tech ride

RDAM to Stride

Cycling 8:00 [3] 2.2 km (3:38 / km)
shoes: NB Tech ride

Stride to RDAM

Cycling 6:00 [3] 1.3 km (4:37 / km)
shoes: NB Tech ride

RDAM to La Bru

Cycling 53:00 [3] 16.0 km (3:19 / km)
shoes: NB Tech ride

La Bru to home

Thursday Nov 29, 2018 #

Raqs Sharqi / Fusion 30:00 [3]

Saidi with Karim, 6 mins improv

Raqs Sharqi / Fusion 55:00 [3]

Choreographing Epilogue

Cycling 52:00 [3] 14.4 km (3:37 / km)
shoes: NB Tech ride

Felt super slow, think I need to grind heavier gears when on the way out of Delft ; starting low doesn’t seem to help when the wind is against you

1 set narrow squats w 20kg bar - 10 reps
1 set wide squats w 20kg bar - 10 reps
2 sets narrow 30kg, 8 reps
2 sets wide 30kg, 8 reps
3 sets 8 hip thrusters 20kg bar
3 sets 10, 8, 8 pull ups with green band, changing to chin ups usually around 5th-6th rep
2 x 10 spider push ups
2 x 10 plyometric push ups
3 sets 10 bicep curls with 2 x 7kg DBs (9 for last set_
3 sets 10 tricep kickback w 5kg DB (3 sets each side)
3.30 plank

Note

Chose not to cycle into work today because I was feeling pretty shattered this morning. Spent 30 mins on self-massage for lower body this morning

Tuesday Nov 27, 2018 #

Raqs Sharqi / Fusion 45:00 [3]

Choreographing Epilogue

Cycling 53:00 [4] 13.5 km (3:56 / km)
shoes: NB Tech ride

Wee bit of getting lost. Felt slow and tired. Was slow. New bike seat felt awesome, but noticed hammies were quite tight.

Cycling 46:30 [3] 13.2 km (3:31 / km)
shoes: NB Tech ride

Felt much, much faster on the way home. Muscles also felt way better. Maybe just needed warming up? Wrists a bit sore by the end. Maybe since the bike seat has changed I need to adjust the height a bit.

Monday Nov 26, 2018 #

Cycling 47:30 [3] 14.42 km (3:18 / km) +31m 3:16 / km
shoes: NB Tech ride

Was in so much pain I thought I might cry halfway there - not really from legs, but butt etc with seat being so uncomfortable. Was also feeling it in the knee, back and nerve today. Swore I wouldn't cycle home

Gym Class / Circuit 20:00 [5]

RDAM 30, lots of presses, clean and press, mountain climbers, burpees, broad jumps, etc

Cycling 51:30 [3] 14.3 km (3:36 / km) +30m 3:34 / km
shoes: NB Tech ride

Nowhere near as painful on the way home - maybe it helped to have a warm up somehow? Felt faster and overall better, but was still somehow slower on the way home

Raqs Sharqi / Fusion 40:00 [2]

Choreographing and rehearsing Epilogue

Sunday Nov 25, 2018 #

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

Shaabi workshop

Saturday Nov 24, 2018 #

Raqs Sharqi / Fusion 6:00 [3]

Run-through in costume for show

Friday Nov 23, 2018 #

Cycling 51:31 [3] 14.7 km (3:30 / km)
shoes: NB Tech ride

Sloooow, which is weird, because it should be faster on the way home because less wind and distance. However, I've noticed I'm always faster on the way inl probably because I'm scared of getting lost and being late to work. Left ankle played up during dance rehearsal yesterday and had to cut it twenty minutes short because I have a show tomorrow. Nothing super serious, just tweaky and feels like it could turn into an injury if I'm not careful. Also, need new bike seat. Last couple of k's were hard because of this. First time ever the legs felt tired, but I did do a little workout beforehand.

Despite all this pain, I noticed I'm hungry for a race, and hungry to get back into serious training.

Weight Training 20:00 [4]
shoes: NB Tech ride

Super short as client arrived early. Kept it light because of tweaky ankle and week off due to illness. 3 x 10 narrow squats with bar only, 3 x 10 wide squats with bar only, 3 x 8-10 pull ups with green band (switch to chin ups when failing too early), 3 x 12 bent over row with only 20kg bar, 3 sets push ups (15, 14, 14).

Cycling 8:00 [3] 2.21 km (3:37 / km)

RDAM to Stride. First couple of minutes HARD because of how uncomfortable the seat is. Eased into it fast.

Cycling 8:00 [3] 2.21 km (3:37 / km)
shoes: NB Tech ride

Stride to RDAM

Thursday Nov 22, 2018 #

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

40 mins belly technique (rolls and flutters) followed by 20 mins on Michelle Sorensen combo

Raqs Sharqi / Fusion 40:00 [3]

Choreographing Epilogue. Stopped a little early because left ankle was feeling iffy. Right heel had also been playing up since last night, feel like it must be from the bike. Think I might bike in tonight but take the train home, then I can take the bike home tomorrow.

Cycling 46:30 [3] 15.6 km (2:59 / km)
shoes: NB Tech ride

Felt good, legs felt fast, still need to change bike seat but even 18 hours off the bike makes a hell of a difference, didn't get lost!

Wednesday Nov 21, 2018 #

Cycling 56:00 [3] 15.1 km (3:43 / km)
shoes: NB Tech ride

Getting less lost, defintely not as fast as last night. Need to sort out my jumping gears issues. Not feeling as chirpy as I did last night. Lots of swearing at my bike gears

Cycling 15:00 [3] 4.3 km (3:29 / km)

Commute to RDAM Gym, getting a bit lost

Cycling 6:00 [3] 2.0 km (3:00 / km)

Heading to Dance Imprint

Cycling 1:10:00 [4] 20.2 km (3:28 / km)
shoes: NB Tech ride

My gosh, this felt like the ride from hell. Took yet another new way home, as I was leaving a new part of Rotterdam, but somehow ended up in Schiedam... Then went to Zweth, when what I probably wanted was de Zweth, which I think is actually Delf Middenland... And I swear the signs all said "Delft, 9km" for at least 4km. I am drinking a lot of tea, eating chocolate, and deciding that I need a gel bike seat cover before my ass falls off.

Raqs Sharqi / Fusion 35:00 [3]

Choreographing Epilogue

Tuesday Nov 20, 2018 #

Raqs Sharqi / Fusion 55:00 [2]

Technique

Raqs Sharqi / Fusion 45:00 [2]

Choreographing epilogue, practising for the Performance Bar

Cycling 55:00 [3] 16.7 km (3:18 / km)

Definitely still slowed down by getting a bit lost... And biking in circles... Also, having a iPhone 4 which likes to die when it's 5 degrees outside or it has less than 70% battery means my dreams of having this inputted automatically by Strava will never occur. Hence, Attackpoint. Felt like I was going pretty fast

Cycling 5:00 [3] 1.5 km (3:20 / km)

Commute to Cuarito Azul

Cycling 55:00 [3] 16.4 km (3:21 / km)
shoes: NB Tech ride

Cold, less windy than on the way in. Somehow managed to take yet another route home.. But it was well lit, so that was a nice change. Butt didn't start hurting until last couple of k's. Need to invest in a gel bike seat

Monday Nov 19, 2018 #

Raqs Sharqi / Fusion 20:00 [2]
(sick)

Choreographing Epilogue. Sick feeling pretty chesty and breathy

Raqs Sharqi / Fusion 35:00 [3]

Choreo - Epilogue

Raqs Sharqi / Fusion 55:00 [2]

Queenie technique flow class

Raqs Sharqi / Fusion 40:00 [3]

Performance Bar rehearsal

Saturday Nov 17, 2018 #

Running 6:00 [3]
(sick)

Just warming up the teams a couple of times.

Friday Nov 16, 2018 #

Indoor Cycle 44:58 [5] 22.16 km (2:02 / km)
(sick) shoes: NB Tech ride

Way too hard for how sick I am. Bad Siobhan - hard when your training partner doesn't want to go light. Real HR this time. Quads and tib ant a bit tired by the last couple of tempo intervals.

Avg Max
Speed 29.6km/h 37.4km/h
Heart Rate 152bpm 188bpm
Cadence 85 96
Power 128W 179W
Calories 364
Elapsed Time 44:58

Thursday Nov 15, 2018 #

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

Queenie technique flow class

Raqs Sharqi / Fusion 40:00 [3]

Choreographing

Cardio 3:00 [4]
(sick)

Burpees with the team because I felt they needed motivation to keep going. Just about died with how sick I am

Wednesday Nov 14, 2018 #

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

Technique

Raqs Sharqi / Fusion (Choreographing) 1:00:00 [2]

Tuesday Nov 13, 2018 #

Raqs Sharqi / Fusion 12:00 [3]

Silence of the Nile practice

Raqs Sharqi / Fusion 12:00 [3]

Drum solo practice

Indoor Cycle 55:02 [3] 25.12 km (2:11 / km)
(sick) shoes: NB Tech ride

Avg power 108 watts
Average w/kg 1.9w/kg
Avg cadence 80rpm
Caloric burn 388kcal
Energy output 357 kj

Danced a wee bit earlier today and felt shattered, so was wary about going to this but keen to see how Sergio teaches. So went and cheated (lowered FTP to 150) to account on being sick. Damn glad I did, as when others were going for 125 (and I was going for my fake 125% of FTP), it still had me at 100% of my real FTP. Not too bad overall, though.

Monday Nov 12, 2018 #

Cycling 1:03:00 [3] 16.9 km (3:44 / km) +30m 3:42 / km
shoes: NB Tech ride

Lots of stopping and checking my map once in Rotterdam. Pretty casual, wet outside but warm in my gear. A nice route to treat as a workout once I'm no longer focusing on not getting lost.

Cycling 10:00 [3] 2.14 km (4:40 / km)
shoes: NB Tech ride

Didn't time, just commuting

Cycling 50:52 [3] 15.97 km (3:11 / km) +28m 3:09 / km
shoes: NB Tech ride

Again, mildly lost on the way out of Rotterdam. Tried to keep the pace up a bit higher for 6km on the way to Delft, aimed for 2min ks in that section and almost got it. Chain problems still exist, need to look at this. Also not used to being back on this seat - ouch.

Raqs Sharqi / Fusion (Teaching) 55:00 [2]
(sick)

Have had a scratchy throat for a few days, a few hours after my second bike ride yesterday it turned chesty

Sunday Nov 11, 2018 #

Raqs Sharqi / Fusion race (Performance) 4:30 [4]

Thursday Nov 8, 2018 #

Indoor Cycle (Power intervals) 44:59 [5] 21.48 km (2:06 / km)
shoes: NB Tech ride

Avg power 121 watts
Avg 2.1 w/kg
Average cadence 80RPM

Multizone power intervals focused on power zones 3,4,5. Found it really hard to keep cadence in the low/recovery intervals. Feeling it in the calves again today, hammys super tight after, quads sore during. Need some stretching ce soir I think.

Raqs Sharqi / Fusion 23:00 [3]

Cut it short because exhausted. Misirlou practice

Wednesday Nov 7, 2018 #

Raqs Sharqi / Fusion 28:30 [3]

Misirlou practice

Running 12:00 [4] 2.2 km (5:27 / km)
shoes: NB Tech ride

Run to work from Rotterdam Centraal. Had to stop a couple of times with stitch, but leg felt okay

Tuesday Nov 6, 2018 #

Raqs Sharqi / Fusion 18:00 [3]

Saidi - Karim Nagi - first half

Raqs Sharqi / Fusion 30:00 [3]

Misirlou

Raqs Sharqi / Fusion 15:00 [3]

6 mins technique (belly)
9 mins dance

Monday Nov 5, 2018 #

Cycling 30:06 [4] 14.16 km (2:08 / km)

FTP test
183 watts

Raqs Sharqi / Fusion 55:00 [2]

Teaching

Saturday Nov 3, 2018 #

Cycling 30:51 [4]

FTP test
182 W

Raqs Sharqi / Fusion (Performance ) 3:00 [3]

Thursday Nov 1, 2018 #

Weight Training 35:00 [4]

Push ups
20
15
12
Squat with bar
20 (just bar)
30
30
30
20 (just bar)
Bulgarian split squat on 20 inch box - ankles felt weird, need lower surface
5 each side
6 each side
4 each side
Bent over Row wtih 20kg bar 10 x 3
Modified clams 20 each side x 3
One legged hip lift with 5kg weight, 10 each side x 3
Bicep curl with 2 x 7kg DBs 10 x 3
Kneeling kickbacks with 2 x 5kg DBs 10 x 30
Plank; 2:05, the 47 seconds
Side plank 1:30, other side 1:30
Reverse plank, 35, then 23 ish
Lots of stretching and self massage because I am a soooore Siobhany

Raqs Sharqi / Fusion 25:00 [3]

Omis, warm up, Lissa Fakir x 6. Need to affix my costume before Saturday!!

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