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Training Log Archive: Siobhan

In the 30 days ending Sep 30, 2020:

activity	#	time	miles		km		+m
Cycling	13	16:34:48	226.88	(4:23)	365.13	(2:43)	673
Raqs Sharqi / Fusion	5	5:03:00
Weight Training	6	4:13:06
Hill walking	1	3:44:30	7.17	(31:18)	11.54	(19:27)	872
Walking	2	2:49:32	7.29	(23:16)	11.73	(14:27)	75
Yoga	2	30:00
Running	2	20:32	2.29	(8:59)	3.68	(5:35)
Hill running	1	14:24	1.13	(12:44)	1.82	(7:55)	130
Stretching/Flexibility	1	12:00
Total	22	33:41:52	244.76		393.9		1750

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Wednesday Sep 30, 2020 #

Cycling 45:47 [3] 16.11 km (2:51 / km) +30m 2:49 / km

Taking it easy
Always so surprised by how tired my muscles can be after 2 fast-ish rides the day prior; in that they don't feel very tired, but I see the difference in my readiness

Weight Training 50:00 [4]

4 sets back squats; 3 x 10 reps 20kg, 30kg, 30kg, last set 8 reps at 40kg
3 sets push ups: 20, 15, 14
3 sets hip thrusters with additional 2.5kg on (so around 25kg); 12 reps each time
3 sets chin ups; 1.5 no band, then red band, then green band, up to 10 reps. Felt pretty poor. Last set was 10 negatives
3 sets 10 bench thrusters (no weight, surprisingly tough) on L
3 sets 10 " " " " on R
3 sets 20 calf raises L
3 sets 20 " " R
3 sets 10 DB shoulder press with 2 x 7kg DBs
3 sets 8 one-sided kneeling row R
3 sets 8 " " " L
3 sets 10 tricep kick backs L
3 sets 10 " " R

Pretty tired in the arms after, don't notice the legs so much. Feel my triceps and shoulders most.

Cycling 40:00 [3] 16.0 km (2:30 / km) +27m 2:29 / km

Post weightlifting rides are always speedy
Which is kinda weird. Tired arms now (and overall feeling tired). And I think this must be a new PR on the way home

Raqs Sharqi / Fusion 50:00 [3]

Teaching open level class

Tuesday Sep 29, 2020 #

Cycling 39:21 [3] 16.06 km (2:27 / km) +28m 2:26 / km

Tyres pumped up = speedy
About 2.5 bar too low so this made a pretty big difference. Also I was pretty stressed and tend to ride fast when I am

Cycling 40:06 [3] 16.01 km (2:30 / km) +26m 2:29 / km

Think this was PR for commute home. Felt really fast, but just like the first ride of the day, never really felt like I was pushing it much. Quads did feel a wee bit tired when I got home, and low back just a little

Monday Sep 28, 2020 #

Cycling 32:11 [3] 11.37 km (2:50 / km) +21m 2:48 / km

Weather apps: no rain today! Holland: lots of rain!

Cycling 9:12 [3] 3.24 km (2:50 / km) +4m 2:49 / km

Phone slightly wet in my pocket so Strava has a fit

Cycling 21:29 [3] 7.81 km (2:45 / km) +14m 2:44 / km

The other bits Strava didn't get

Friday Sep 25, 2020 #

Cycling 47:15 [3] 16.11 km (2:56 / km) +30m 2:54 / km

Tired, slow, cold
Feet a bit sore. Totally exhausted this week.

Cycling 43:48 [3] 15.94 km (2:45 / km) +27m 2:43 / km

Not as slow, not as cold
But grateful for the weekend

Thursday Sep 24, 2020 #

Raqs Sharqi / Fusion 30:00 [3]

Class prep and Lebanese class review

Cycling 27:48 [3] 11.28 km (2:28 / km) +21m 2:27 / km

Windy

Cycling 30:07 [3] 10.98 km (2:45 / km) +25m 2:43 / km

Cold

Raqs Sharqi / Fusion 50:00 [2]

Teaching beginners

Raqs Sharqi / Fusion 50:00 [3]

Teaching int/adv

Wednesday Sep 23, 2020 #

Yoga 22:00 [1]

Yin hip openers. Felt a bit of tension on medial posterior side of right knee. Have noticed lots of clicking in deep squats on that knee the last week; think it's always been there but I'm suddenly paranoid about it. Soles of feet a bit tight today (as with a lot of my body; quads, hams, glutes, calves, abs, a bit of lats from weights on Monday)

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

Teaching online open level

Running 11:36 [3] 2.04 km (5:41 / km)

Morning wake up still sore from weights on Monday
Stiff in calves, multiple ham and quad points, and a bit in glutes, plus muscles in sole of foot before beginning. Slow and easy during the run. Felt pretty okay, focusing on being light, waking up and warming up before yoga

Monday Sep 21, 2020 #

Weight Training 1:00:00 [5]

Cycling 29:33 [4] 11.26 km (2:37 / km) +21m 2:36 / km

Cycling 27:22 [3] 10.92 km (2:30 / km) +25m 2:29 / km

Sunday Sep 20, 2020 #

Walking 44:32 [2] 3.01 km (14:48 / km) +39m 13:54 / km

Put Strava on because I thought it was going to be a real hike; alas, that was not the case

Saturday Sep 19, 2020 #

Weight Training 27:00 [3]

20 standard hip raises
10 squats
3 x 20 one legged hip lifts L
3 x 20 one legged hip lifts R
4 sets squats; 10, 10, 20, 20
7 mins ish max core challenge 2 with Dave Durante
8 mins quick arm toning with Victoria Batha

Note

Was feeling it a bit deep in L glute again this morning so decided to include some hamstring work in the morning

Walking 2:05:00 [2] 8.72 km (14:20 / km) +36m 14:03 / km

Very sandy barefoot walk

Friday Sep 18, 2020 #

Running 8:56 [3] 1.64 km (5:27 / km)

Little evening blat; no intervals, felt pretty good. Was aware of muscles around shin but all felt okay. After, felt a bit tight deep in left glute. A bit higher than usual, so not quite hamstring insertion area

Weight Training 20:06 [4]

3 sets push ups; 20, 15ish, 15
3 sets 20 seated band row
3 sets 10 bent over reverse fly (R shoulder felt a bit funny/clicky so didn't do too much) w 2 x 3kg dumbbells
3 sets 20 bent over rows w 2 x 3kg dumbbells
3 sets 15 shoulder press w 2 x 3kg dumbbells (actually kinda tiring by last set)
3 sets 20 bicep curls w 2 x 3kg dumbbells
3 sets 20 bent over double tricep kickbacks w 2 x 3kg dumbbells
3 sets 10 lateral raises w 2 x 3kg dumbbells

Note

Haven't slept well this week at all; best night was Monday night after big cardio day, so decided to do a bit more to try and tire myself out. Didn't cycle because of cuts on hand and intended to pick up tyre pump - which I forgot

Thursday Sep 17, 2020 #

Cycling 30:23 [4] 11.41 km (2:40 / km) +20m 2:38 / km

Much faster than expected thank goodness. Quite a headwind

Cycling 26:29 [4] 11.08 km (2:23 / km) +21m 2:22 / km

Speedy! But definitely pushing it on some stretches. This might be my fastest average so far

Wednesday Sep 16, 2020 #

Raqs Sharqi / Fusion 45:00 [2]

Teaching

Cycling 10:08 [3] 2.43 km (4:10 / km) +6m 4:07 / km

Heading to bike shop because I neeeeeed to pump up tyres so I need a pump

Cycling 43:59 [3] 15.29 km (2:53 / km) +26m 2:51 / km

Heading home with mostly pumped up tyres, because I broke their portable tyre pump, friends. Felt very embarrassed but the guy said it was just a cheap quality portable pump and they've had this happen before. So naturally I bought the expensive Joe Blow one from them and will pick it up next week but until them, an improvement on the tyre situation

Tuesday Sep 15, 2020 #

Stretching/Flexibility 12:00 [2]

Cycling 46:42 [3] 16.11 km (2:54 / km) +32m 2:52 / km

It ain't just the tyres; chain needs oiling too

Monday Sep 14, 2020 #

Cycling 33:23 [3] 12.08 km (2:46 / km) +22m 2:44 / km

Getting lost but feeling good; and beautiful weather

Cycling 30:17 [3] 11.52 km (2:38 / km) +21m 2:36 / km

Getting faster and less lost
Body still feeling pretty great

Cycling 45:23 [4] 16.08 km (2:49 / km) +32m 2:48 / km

3rd ride of the day
Tyres still not pumped up. Feeling tired but body feeling good. Pushing it a bit even though I told myself I wouldn’t

Cycling 44:44 [4] 16.05 km (2:47 / km) +24m 2:46 / km

4th ride of the day
Felt the saddle a bit by now (especially after), kept pace pretty good (did I tell you I need to pump up my tyres?), but was tired once off the bike. Back a bit sore (only after this ride) but gone pretty quick. Glad it’s 20 hours rest now.

Sunday Sep 13, 2020 #

Hill running 14:24 [5] 1.82 km (7:55 / km) +130m 5:50 / km

Naples has hills
Wanted at least one run before leaving. Naples also has sea. So the two things a Siobhan needs for happy living.

Tuesday Sep 8, 2020 #

Hill walking 3:44:30 [3] 11.54 km (19:27 / km) +872m 14:07 / km

Positano - Montepertuso - Nocelle - Positano with Roseanna, Actually pretty tired by the end. Felt the calves a bit the next day (not heaps, but a bit, especially walking down stairs)

Monday Sep 7, 2020 #

Weight Training 31:00 [4]

3 x
10 squats
10 narrow squats
10 lunges L
10 lunges R
10 hip raises
10 hip bridge toe taps L
10 hip bridge toe taps R
10 single leg hip lifts L
10 single leg hip lifts R

Then
3 x
1 min box hovers
Push ups (21, 15, 16)
16 single leg lowers

Then
3x
20 plank ups
30 second side plank L
30 second side plank R

Nerve in left foot felt a bit aggravated at end but improving pretty quickly with stretching. Body felt good to move

Sunday Sep 6, 2020 #

Yoga 8:00 [2]

Was quite warm so did actually get a bit hot. Going through Waves practice from RB by myself

Friday Sep 4, 2020 #

Cycling 45:08 [4] 16.76 km (2:42 / km) +30m 2:40 / km

Pushing it and still slower; need to pump up tyres

Cycling 42:32 [3] 16.31 km (2:36 / km) +34m 2:35 / km

Pushing it on tired legs and unfull (unfilled? But not empty?) tyres

Thursday Sep 3, 2020 #

Cycling 37:52 [3] 12.84 km (2:57 / km) +22m 2:55 / km

Rainy and getting a bit lost, so not too fast

Cycling 36:33 [3] 11.95 km (3:04 / km) +23m 3:02 / km

Rainy and not so lost (saving 1km in lost-ness)

Wednesday Sep 2, 2020 #

Raqs Sharqi / Fusion 18:00 [2]

Valerick technique

Cycling 43:32 [3] 16.05 km (2:43 / km) +28m 2:41 / km

First cold rides started this week. Rushing but still a bit slower. Think it’s time to pump up the tyres

Cycling 43:44 [3] 16.08 km (2:43 / km) +33m 2:42 / km

Much warmer than this morning. Sped up near the end again. Back a bit sore after

Tuesday Sep 1, 2020 #

Weight Training 40:00 [4]

Really didn't wanna do it. Then enjoyed it and felt really great after, tired in a good way.

3 x 20 squats with 2 x 6kg dumbbells in bar position
3 x 10 bulgarian split squats with 2 x 3kg dumbbells L
3 x 10 bulgarian split squats with 2 x 3kg dumbbells R
3 sets push ups: 20, 15, 15
3 x 20 bent over reverse fly, 2 x 3kg dumbbells
3 x 20 banded seated row
3 x 20 elevated hamstring raise L
3 x 20 elevated hamstring raise R
3 x 20 single leg calf raises L
3 x 20 single leg calf raises R
3 x 20 bicep push away with 2 x 3kg dumbbells
3 x 1min ish planks

Weight Training 25:00 [4]

Surprisingly tough glute workout with Ashley Lopez, maybe because legs were already tired

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