Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Siobhan

In the 31 days ending May 31, 2016:

activity

time

miles

Raqs Sharqi / Fusion

14:07:00

Yoga

3:25:00

Weight Training

2:55:00

Running

2:27:31

15.72

(9:23)

25.3

(5:50)

223

Ice Skating

2:05:00

Gym Class / Circuit

50:00

Hip hop

45:00

Hill walking

30:00

Total

27:04:31

15.72

25.3

223

2:55

0:00

» now

Tuesday May 31, 2016 #

Raqs Sharqi / Fusion 10:00 [3]

Hilwa Practice

Raqs Sharqi / Fusion (Teaching) 25:00 [1]

Raqs Sharqi / Fusion 25:00 [1]

Layercake intermediate layers with AL - wow I have become terrible at layering

Raqs Sharqi / Fusion 7:00 [1]

Practice Perfect 1 with Sedona

Monday May 30, 2016 #

Raqs Sharqi / Fusion 10:00 [1]

Choreo practice

Running 12:53 [3] 2.28 km (5:39 / km) +24m 5:22 / km
shoes: NB Tech ride

Taper week

Saturday May 28, 2016 #

Ice Skating 45:00 [1]

Raqs Sharqi / Fusion 55:00 [3]

Beg TF 1 with AL

Yoga 1:15:00 [1]

Basic yoga with AL (And Fraser!!)

Friday May 27, 2016 #

Yoga 20:00 [1]

Built: Flexibility for the lower body spotlight with AL

Running 19:12 [3] 3.25 km (5:54 / km) +28m 5:40 / km
shoes: NB Tech ride

Thursday May 26, 2016 #

Raqs Sharqi / Fusion 45:00 [3]

Drum solo technique with Shahrzad - need to work with this one again for sure

Weight Training 7:00 [3]

Super quick - 30 squats, 30 lunges each side, 30 side lying leg raises each side before dinner with Fraser

Wednesday May 25, 2016 #

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

Effortless Elegance with April Rose

Running 18:41 [3] 3.18 km (5:53 / km) +27m 5:38 / km
shoes: NB Tech ride

Tuesday May 24, 2016 #

Raqs Sharqi / Fusion 10:00 [2]

Hagallah with Henna

Raqs Sharqi / Fusion 20:00 [2]

Practising Hilwa choreo for private with Rachael

Weight Training 20:00 [3]

Raqs Sharqi / Fusion (Teaching) 50:00 [2]

Monday May 23, 2016 #

Running 16:41 [3] 2.82 km (5:55 / km) +25m 5:40 / km
shoes: NB Tech ride

Weight Training 20:00 [3]

Floorwork conditioning with Sedona Soulfire

Friday May 20, 2016 #

Yoga 20:00 [1]

Cool down and relax with AL

Thursday May 19, 2016 #

Weight Training 23:00 [3]

Body weight - Ready for Anything with Ashley Lopez

Raqs Sharqi / Fusion 50:00 [2]

Private lesson with Rachael

Wednesday May 18, 2016 #

Raqs Sharqi / Fusion 1:05:00 [2]

Effortless elegance with April Rose

Running 17:10 [3] 2.82 km (6:05 / km) +25m 5:50 / km
shoes: NB Tech ride

Ice Skating 20:00 [2]

Tuesday May 17, 2016 #

Raqs Sharqi / Fusion 8:00 [3]

The Hagallah with Henna

Weight Training 30:00 [3]
shoes: NB Flex

3 x 10 KB high pulls each arm
10 x KB half get ups (alternating arms)
3 x 10 lunges
3 x 10 elevated lunges (split squats)
4 x 12 push ups (9, 6, 6, 5 on toes then filled out with knees)
2 x 12 bent over rows with 2 x 8kg dumbbells
1 x 12 bent over rows with 2 x 6kg dumbbells
Modified clams ; 25, 30, 25 each side
Plank x 3 = 1.15, 45 seconds, 45 seconds

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

Monday May 16, 2016 #

Running 16:53 [3] 2.82 km (5:59 / km) +25m 5:44 / km
shoes: NB Tech ride

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

Effortless Elegance with April Rose

Sunday May 15, 2016 #

Raqs Sharqi / Fusion 8:00 [2]

Datura

Saturday May 14, 2016 #

Gym Class / Circuit (Belly fit) 50:00 [3]

Ice Skating 30:00 [2]

Friday May 13, 2016 #

Yoga 43:00 [2]

Basic yoga with AL then RB's yoga cool down

Running 15:26 [3] 2.71 km (5:42 / km) +23m 5:28 / km
shoes: NB Tech ride

Thursday May 12, 2016 #

Weight Training 30:00 [3]

Quick body weight (mainly) workout
3 sets 12 lunges each side
3 sets 10 wide squats
3 sets 10 narrow squats
4 sets 10 push ups (8, 7, 6, 6 on toes then made up the rest with knees)
3 sets 12 bent over row (2x 6kg dumbbells)
3 sets 10 stiff-legged deadlift (2x 6kg dumbbells)
3 sets 10 bridge lifts
1 set 20 modified clams each side
1 set 15 modified clams each side
1 set 20 leg lowers (10 each side)

Raqs Sharqi / Fusion 10:00 [2]

Super quick Solaf review

Hip hop 45:00 [3]

Open class at Zion studios

Wednesday May 11, 2016 #

Raqs Sharqi / Fusion 1:25:00 [2]

DO Raq Steady week 1 session 1

Running 15:10 [3] 2.71 km (5:36 / km) +23m 5:22 / km
shoes: NB Tech ride

Tuesday May 10, 2016 #

Raqs Sharqi / Fusion (Teaching) 50:00 [1]

Raqs Sharqi / Fusion 20:00 [2]

Choreo run through for teaching

Monday May 9, 2016 #

Raqs Sharqi / Fusion 34:00 [3]

DO Last session of On The Go

Running 15:25 [3] 2.71 km (5:41 / km) +23m 5:27 / km
shoes: NB Tech ride

Raqs Sharqi / Fusion 15:00 [3]

Practising Solaf choreo

Wednesday May 4, 2016 #

Weight Training 45:00 [3]

Tuesday May 3, 2016 #

Raqs Sharqi / Fusion 30:00 [2]

On the go week 4 session 1. Still being careful with mouth

Raqs Sharqi / Fusion (Teaching) 40:00 [1]

Sunday May 1, 2016 #

Hill walking 30:00 [2]

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