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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Siobhan

In the 31 days ending May 31, 2020:

activity # timemileskm+m
  Raqs Sharqi / Fusion20 26:12:00
  Cycling11 18:40:12 208.16(5:23) 335.0(3:21) 328
  Weight Training5 2:20:00
  Gym Class / Circuit5 1:54:00
  Specific Skills (Rehab etc)1 15:00
  Yoga1 10:00
  Stretching/Flexibility1 7:00
  Total28 49:38:12 208.16 335.0 328

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Sunday May 31, 2020 #

Weight Training 35:00 [3]

Lunge to high knee 3 x 15 each side
One legged hip lift 3 x 15 each side
Single leg calf raise 3 x 15 each side
Short wall sit ~1min or so
3 sets push ups: 21, 16, 15
3 sets 15 Y extension back extension
1 set 40 t-crunches
1 set 60 rope climbers
1 set of slow leg lowers (dunno how many)
1 3 min plank (no breaks)

Friday May 29, 2020 #

Cycling 5:12 [3] 1.17 km (4:27 / km)

Cycling 58:12 [3] 17.23 km (3:23 / km) +14m 3:22 / km

Thursday May 28, 2020 #

Raqs Sharqi / Fusion 2:30:00 [3]

Dancing and filming

Raqs Sharqi / Fusion 50:00 [3]

Teaching int/adv

Wednesday May 27, 2020 #

Cycling 58:54 [3] 17.13 km (3:26 / km) +26m 3:25 / km

Cycling 51:00 [3] 16.0 km (3:11 / km)

Raqs Sharqi / Fusion 50:00 [2]

Teaching beginners

Monday May 25, 2020 #

Raqs Sharqi / Fusion 30:00 [3]

Drum solo choreo

Raqs Sharqi / Fusion 30:00 [3]

Bahlem bi Shahrzad choreo

Cycling 50:55 [3] 16.19 km (3:09 / km) +23m 3:07 / km

Still not as slow as usual even with wind and tired legs

Cycling 6:46 [3] 1.91 km (3:33 / km) +4m 3:30 / km

Cycling 47:18 [3] 17.0 km (2:47 / km) +23m 2:46 / km

I don’t know what happened but that was way faster than my usual commute

Sunday May 24, 2020 #

Raqs Sharqi / Fusion 27:00 [2]

Amanda Rose technique

Saturday May 23, 2020 #

Weight Training 30:00 [3]

Teaching IG Live

Raqs Sharqi / Fusion 45:00 [3]

Choreographing for HIBC

Raqs Sharqi / Fusion 45:00 [2]

Improv

Friday May 22, 2020 #

Raqs Sharqi / Fusion 45:00 [2]

Cycling 55:14 [3] 16.99 km (3:15 / km) +24m 3:14 / km

Cycling 58:19 [3] 17.02 km (3:26 / km) +24m 3:24 / km

Thursday May 21, 2020 #

Raqs Sharqi / Fusion 50:00 [3]

Teaching intadv

Wednesday May 20, 2020 #

Weight Training 25:00 [4]

Raqs Sharqi / Fusion 50:00 [2]

Teaching beginners

Tuesday May 19, 2020 #

Cycling 53:09 [3] 17.24 km (3:05 / km) +26m 3:04 / km

Cycling 59:32 [3] 17.36 km (3:26 / km) +24m 3:24 / km

Max met me partway. Pretty sore legs the last 5 or so KM

Monday May 18, 2020 #

Specific Skills (Rehab etc) 15:00 [1]

Clockwork lunges, neural drills, diaphragm stretches and breathing exercises

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

Level up W2 with Amanda Rose

Sunday May 17, 2020 #

Cycling 30:56 [3] 8.75 km (3:32 / km) +7m 3:31 / km

Nerves a bit sore/tired on way back, back a bit sore with heavy backpack for the first time in a while

Cycling 26:37 [3] 8.41 km (3:10 / km) +2m 3:10 / km

Felt pretty easy but a mountain bike is still pretty slow compared to most other bikes

Friday May 15, 2020 #

Cycling 55:45 [3] 15.9 km (3:30 / km) +22m 3:29 / km

Cycling 53:19 [3] 15.97 km (3:20 / km) +22m 3:19 / km

Not a lot of sleep, muscles pretty sore to begin. Right sole of foot has been getting funny towards the end of my last few rides, a bit nervy

Thursday May 14, 2020 #

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

Next Level week 2 with Amanda Rose

Raqs Sharqi / Fusion 25:00 [2]

Class prep

Raqs Sharqi / Fusion 50:00 [3]

Teaching online int/adv

Wednesday May 13, 2020 #

Gym Class / Circuit 20:00 [5]

Oh man I am absolutely dead but I did this to myself it was my own class

Cycling 57:27 [3] 16.27 km (3:32 / km) +14m 3:31 / km

Cycling 55:29 [3] 16.19 km (3:26 / km) +8m 3:25 / km

Raqs Sharqi / Fusion 50:00 [2]

Teaching online beginners

Tuesday May 12, 2020 #

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

Warm up, finishing up LUW1 with Amanda, first 12 mins of basics for NLW2

Raqs Sharqi / Fusion 20:00 [2]

Arabic Fakeout with RB

Monday May 11, 2020 #

Gym Class / Circuit 12:00 [5]

Total Tabata with Jacy Cunningham

Stretching/Flexibility 7:00 [2]

Cooldown with RB

Cycling 58:49 [4] 16.37 km (3:36 / km) +13m 3:35 / km

Last couple of K really tough, just about blown off the bike

Raqs Sharqi / Fusion 26:00 [2]

Level up week 1 advanced tech with Amanda Rose

Cycling 54:14 [3] 16.17 km (3:21 / km) +8m 3:21 / km

Super windy

Sunday May 10, 2020 #

Yoga 10:00 [2]

Waves practice

Saturday May 9, 2020 #

Raqs Sharqi / Fusion 55:00 [3]

Class with Michelle Sorensen

Friday May 8, 2020 #

Cycling 53:45 [3] 16.16 km (3:20 / km) +13m 3:19 / km

Cycling 55:09 [3] 16.06 km (3:26 / km) +10m 3:25 / km

Raqs Sharqi / Fusion 45:00 [3]

Jillina choreo

Raqs Sharqi / Fusion 45:00 [3]

Drum solo with Jacqueline

Raqs Sharqi / Fusion 15:00 [2]

Rehearsal for weekend shows

Thursday May 7, 2020 #

Raqs Sharqi / Fusion 55:00 [1]

Class with Vleer

Wednesday May 6, 2020 #

Weight Training 20:00 [4]

Teaching online

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

Drum solo with Jacqueline

Raqs Sharqi / Fusion 1:15:00 [2]

Veil with Aziza

Tuesday May 5, 2020 #

Gym Class / Circuit 25:00 [3]

Body Combat 1 and 3 with Max. Foot started hurting after a few minutes of class 1 (which we did second), so I toned it down and took out jumps. In metatarsal area on right foot. Feels fine now.

Weight Training 30:00 [3]

Shaabi week 3 Amanda Rose

Monday May 4, 2020 #

Cycling 55:14 [3] 16.53 km (3:20 / km) +13m 3:20 / km

Cycling 58:57 [3] 16.98 km (3:28 / km) +8m 3:28 / km

Felt really slow and sore on the way in

Sunday May 3, 2020 #

Raqs Sharqi / Fusion 2:30:00 [3]

Online workshop with Jillina

Raqs Sharqi / Fusion 30:00 [3]

Drum solo with Jacqueline

Gym Class / Circuit 35:00 [5]

Cardio workout with Max

Saturday May 2, 2020 #

Gym Class / Circuit 22:00 [3]

Body Combat

Raqs Sharqi / Fusion 59:00 [1]

April Rose stationary torso isolations

Friday May 1, 2020 #

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

Workshop with Mercedes Nieto

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