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Training Log Archive: Siobhan

In the 31 days ending Aug 31, 2016:

activity # timemileskm+m
  Raqs Sharqi / Fusion8 20:07:00
  Running7 2:18:27 14.09 22.67 66
  Hill walk/run1 1:30:00
  Weight Training3 53:00
  Intervals2 26:00
  Yoga1 20:00
  Cycling1 20:00
  swimming1 10:00
  Total17 26:04:27 14.09 22.67 66

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Wednesday Aug 31, 2016 #

Running 18:22 [3] 3.5 km (5:15 / km) +13m 5:09 / km
shoes: NB Tech ride

Taper week - pretty damn tough after yesterday's weights, almost didn't go but then I was like dammit Siobhan...

Tuesday Aug 30, 2016 #

Weight Training 45:00 [4]

3 sets 12 back squat with 20kg bar
3 sets 10 front squat with 20kg bar
3 sets 8-12 seated row - 60, 75, then 75 for 7 and 60 to finish
3 sets 8 assisted pull ups forward grip; 40 something kg plus half weight
3 sets 10 elevated lunges each side
3 sets 15 chest press with 20 pound Dumbbells
3 mins ish of plank, at least half in full plank with knee plank rest when needed
45 second side plank each side
45 second bridge hold
3 sets 12 leg lowers

Monday Aug 29, 2016 #

Running 18:36 [3] 3.86 km (4:49 / km) +6m 4:47 / km
shoes: NB Tech ride

Sunday Aug 28, 2016 #

Raqs Sharqi / Fusion 1:30:00 [2]

Pop oriental with Simon du Liban

Raqs Sharqi / Fusion 1:30:00 [2]

Tarab with Simon du Liban

Saturday Aug 27, 2016 #

Raqs Sharqi / Fusion 1:30:00 [2]

Dabke with Simon du Liban

Raqs Sharqi / Fusion 1:30:00 [2]

Modern Oriental with Simon du Liban

Thursday Aug 25, 2016 #

Running 20:00 [3]

Off road

Hill walk/run 1:30:00 [3]

Power walking to get to Cape Split in Halifax

Monday Aug 22, 2016 #

Running 20:47 [3] 3.71 km (5:36 / km) +22m 5:26 / km
shoes: NB Tech ride

Monday Aug 15, 2016 #

Weight Training 2:00 [3]

Eccentric chin ups x5, Tiny baby chin ups x 5

Sunday Aug 14, 2016 #

Running 24:09 [4] 4.9 km (4:56 / km) +15m 4:51 / km
shoes: NB Tech ride

Felt super stressed so went for a run. Had a guy trying to catch up with me so ran pretty fast which is a bit naughty when I'm stressed

Saturday Aug 13, 2016 #

Weight Training 6:00 [3]

3 min plank, 3 sets push ups (12 full then less and less?) 15, 12, 12

Wednesday Aug 10, 2016 #

Intervals 10:00 [5]

Raqs Sharqi / Fusion 1:45:00 [2]

Aziza

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

Bozenka

Tuesday Aug 9, 2016 #

Yoga 20:00 [1]

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

Bozenka workshop choreo

Raqs Sharqi / Fusion 1:45:00 [1]

Aziza choreo

swimming 10:00 [1]

Monday Aug 8, 2016 #

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

Hands, arms poses and choreo with Aziza

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

Flow with Bozenka

Intervals (HIT) 16:00 [5]

Thursday Aug 4, 2016 #

Raqs Sharqi / Fusion 30:00 [2]

Shimmies and arms

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

Caro Dumanni's drills class

Wednesday Aug 3, 2016 #

Raqs Sharqi / Fusion 22:00 [3]

Drill bits : Twist

Running 17:45 [3] 3.24 km (5:29 / km) +5m 5:26 / km
shoes: NB Tech ride

Shins a little iffy

Tuesday Aug 2, 2016 #

Raqs Sharqi / Fusion 1:45:00 [1]

Private with Aziza

Cycling 10:00 [3]

Cycling 10:00 [3]

Monday Aug 1, 2016 #

Running 18:48 [3] 3.46 km (5:26 / km) +5m 5:24 / km
shoes: NB Tech ride

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