Training Log Archive: SiobhanIn the 7 days ending Sep 3, 2016:
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Saturday Sep 3, 2016 #
Raqs Sharqi / Fusion 15:00 [3]
Friday Sep 2, 2016 #
Running 19:40 [3]
shoes: NB Tech ride
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
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