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Training Log Archive: Siobhan

In the 31 days ending Oct 31, 2018:

activity # timemileskm+m
  Raqs Sharqi / Fusion20 14:46:30
  Cycling2 2:35:00 18.64 30.0
  Gym Class / Circuit2 1:45:00
  Weight Training5 1:26:00
  Running5 1:01:00
  Dance Class1 1:00:00
  Boot camp1 55:00
  Boxing1 25:00
  Total23 23:53:30 18.64 30.0

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Wednesday Oct 31, 2018 #

Cycling (Spin class) 50:00 [4]

Raqs Sharqi / Fusion 30:00 [3]

Quite tough on very sore muscles from yesterday's workout out! Started with a long warm up, danced the Lissa Fakir choreo 7 ish times, interspersed with stretching. All up 1 hour, but probably danced for half that

Running 7:00 [3]

Tuesday Oct 30, 2018 #

Gym Class / Circuit (Total Body Workout) 1:00:00 [5]
ahr:85 max:93

Monday Oct 29, 2018 #

Raqs Sharqi / Fusion 15:00 [3]

Lissa Fakir practice

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

Warm up, technique, choreo practice

Raqs Sharqi / Fusion 30:00 [3]

Misirlou practice

Thursday Oct 25, 2018 #

Raqs Sharqi / Fusion 20:00 [3]

Michelle's unicorn combo

Raqs Sharqi / Fusion 4:30 [2]

Omi practice

Raqs Sharqi / Fusion 40:00 [3]

Misirlou

Wednesday Oct 24, 2018 #

Raqs Sharqi / Fusion 20:00 [3]

Misirlou

Raqs Sharqi / Fusion 5:00 [2]

Last pose combo Aziza

Raqs Sharqi / Fusion 12:00 [3]

Lissa Fakir

Weight Training 20:00 [4]

Push ups
19
14
17
Bent over row 15 reps w 3kg dumbbells 3 sets
Seated row with bands 15 reps 3 sets
Lunges with DBs 3 x 15 each leg
One legged hip lift 3 x 15 each leg

Tuesday Oct 23, 2018 #

Raqs Sharqi / Fusion 12:00 [2]

Aziza first two pose combos

Raqs Sharqi / Fusion 18:00 [2]

Lissa Fakir x 5

Raqs Sharqi / Fusion 20:00 [3]

Misirlou practice

Monday Oct 22, 2018 #

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

Friday Oct 19, 2018 #

Raqs Sharqi / Fusion 20:00 [3]

Prep for performance tomorrow

Thursday Oct 18, 2018 #

Raqs Sharqi / Fusion 20:00 [3]

Choreo practice

Raqs Sharqi / Fusion 34:00 [2]

Aziza hands arms and poses

Boot camp 55:00 [3]

Raqs Sharqi / Fusion 12:00 [2]

A wee bit more Aziza

Wednesday Oct 17, 2018 #

Raqs Sharqi / Fusion 4:00 [3]

Tuesday Oct 16, 2018 #

Raqs Sharqi / Fusion 16:00 [3]

Didn't do too much today because of iffy ankles and motivation.

Weight Training 25:00 [4]

Push ups
17
13
12
11
Seated row 4 x 12
Overhead press 4 x 15 with 3kg DBs
2 x 12 bicep curls with 3kg DBs - left shoulder started to feel weird
SB Hamstring curl; 1 set 15, 2 sets 10
8 minute abs level 2

Monday Oct 15, 2018 #

Running 12:00 [4]
shoes: NB Tech ride

Had a bit of trouble with stitch today. Calves (I think particularly the left) were just iffy enough that I called it a day after 6 intervals instead of 7. Not sure if I'll try 6 again or 5 on Wednesday.

Raqs Sharqi / Fusion (Teaching) 1:00:00 [3]

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

Note

Ankles were really sore after dance last night. Need to take it easy on the lower body today. Think the bike is really not helping because it's too tall, so hurting my back and nerve because I always have to be on tippy toes

Saturday Oct 13, 2018 #

Raqs Sharqi / Fusion 20:00 [3]

Friday Oct 12, 2018 #

Running 12:00 [3]

Left shin was a bit tweaky by the third interval (6 x 2 mins), then right shin kicked in on fifth and sixth interval. And did I stop? No. Bad. Tight now, might stretch a bit more.

Weight Training 6:00 [5]

4 (or 5) sets pull ups, alternating to chin ups when too hard (2 red bands). 6 reps each time
4 sets push ups
17
14
12
10

Wednesday Oct 10, 2018 #

Raqs Sharqi / Fusion 20:00 [2]

YR Technique

Raqs Sharqi / Fusion 40:00 [2]

Learning Yasmina choreo. A bit iffy in the low back

Raqs Sharqi / Fusion 15:00 [1]

Omis, hip locks, belly rolls, flutters

Gym Class / Circuit 45:00 [5]

Athlete workout RDAM gym

Tuesday Oct 9, 2018 #

Running 10:00 [4]

5 x 2 min with 1 min interval rests

Weight Training 25:00 [4]

Push ups 3 x 12
Band row 3 x 12
Lunge with press 3 x12
Lunge with curl 3 x12
Tricep kickback 3 x 12 each side
1 min plank
1 min 45 plank
1min 10 plank, 10 second rest, 35 second plank

Running 9:00 [4]

Was running late so ran to dance class...

Dance Class (Modern) 1:00:00 [3]

Sore shins a bi at the end, and back a bit tweaky from stretches

Raqs Sharqi / Fusion 15:00 [2]

Monday Oct 8, 2018 #

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

Sunday Oct 7, 2018 #

Cycling 1:45:00 [3] 30.0 km (3:30 / km)

Friday Oct 5, 2018 #

Raqs Sharqi / Fusion 28:00 [2]

Raqs Sharqi / Fusion (Choreo) 8:00 [3]

Thursday Oct 4, 2018 #

Boxing 25:00 [3]

Raqs Sharqi / Fusion 20:00 [3]
(sick)

Fever again (3rd or 4th time in as many weeks). -

Wednesday Oct 3, 2018 #

Running 11:00 [4]
shoes: NB Tech ride

Felt a little tougher on the shins today, but not bad. Just tweaky

Raqs Sharqi / Fusion 55:00 [2]

Okay yep, ankles defnitely tweaky during dance. Need to be careful with my loading
Back also a bit off, KB swings have been doing it

Tuesday Oct 2, 2018 #

Weight Training 8:00 [4]

8 min abs

Weight Training 2:00 [5]

push up

Raqs Sharqi / Fusion 16:00 [3]

Monday Oct 1, 2018 #

Raqs Sharqi / Fusion 17:00 [1]

YR technique

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

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