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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Siobhan

In the 7 days ending Nov 24, 2018:

activity # timemileskm+m
  Raqs Sharqi / Fusion5 6:31:00
  Cycling4 6:16:01 68.92(5:27) 110.92(3:23)
  Weight Training1 20:00
  Total6 13:07:01 68.92 110.92

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Saturday Nov 24, 2018 #

Raqs Sharqi / Fusion 6:00 [3]

Run-through in costume for show

Friday Nov 23, 2018 #

Cycling 51:31 [3] 14.7 km (3:30 / km)
shoes: NB Tech ride

Sloooow, which is weird, because it should be faster on the way home because less wind and distance. However, I've noticed I'm always faster on the way inl probably because I'm scared of getting lost and being late to work. Left ankle played up during dance rehearsal yesterday and had to cut it twenty minutes short because I have a show tomorrow. Nothing super serious, just tweaky and feels like it could turn into an injury if I'm not careful. Also, need new bike seat. Last couple of k's were hard because of this. First time ever the legs felt tired, but I did do a little workout beforehand.

Despite all this pain, I noticed I'm hungry for a race, and hungry to get back into serious training.

Weight Training 20:00 [4]
shoes: NB Tech ride

Super short as client arrived early. Kept it light because of tweaky ankle and week off due to illness. 3 x 10 narrow squats with bar only, 3 x 10 wide squats with bar only, 3 x 8-10 pull ups with green band (switch to chin ups when failing too early), 3 x 12 bent over row with only 20kg bar, 3 sets push ups (15, 14, 14).

Cycling 8:00 [3] 2.21 km (3:37 / km)

RDAM to Stride. First couple of minutes HARD because of how uncomfortable the seat is. Eased into it fast.

Cycling 8:00 [3] 2.21 km (3:37 / km)
shoes: NB Tech ride

Stride to RDAM

Thursday Nov 22, 2018 #

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

40 mins belly technique (rolls and flutters) followed by 20 mins on Michelle Sorensen combo

Raqs Sharqi / Fusion 40:00 [3]

Choreographing Epilogue. Stopped a little early because left ankle was feeling iffy. Right heel had also been playing up since last night, feel like it must be from the bike. Think I might bike in tonight but take the train home, then I can take the bike home tomorrow.

Cycling 46:30 [3] 15.6 km (2:59 / km)
shoes: NB Tech ride

Felt good, legs felt fast, still need to change bike seat but even 18 hours off the bike makes a hell of a difference, didn't get lost!

Wednesday Nov 21, 2018 #

Cycling 56:00 [3] 15.1 km (3:43 / km)
shoes: NB Tech ride

Getting less lost, defintely not as fast as last night. Need to sort out my jumping gears issues. Not feeling as chirpy as I did last night. Lots of swearing at my bike gears

Cycling 15:00 [3] 4.3 km (3:29 / km)

Commute to RDAM Gym, getting a bit lost

Cycling 6:00 [3] 2.0 km (3:00 / km)

Heading to Dance Imprint

Cycling 1:10:00 [4] 20.2 km (3:28 / km)
shoes: NB Tech ride

My gosh, this felt like the ride from hell. Took yet another new way home, as I was leaving a new part of Rotterdam, but somehow ended up in Schiedam... Then went to Zweth, when what I probably wanted was de Zweth, which I think is actually Delf Middenland... And I swear the signs all said "Delft, 9km" for at least 4km. I am drinking a lot of tea, eating chocolate, and deciding that I need a gel bike seat cover before my ass falls off.

Raqs Sharqi / Fusion 35:00 [3]

Choreographing Epilogue

Tuesday Nov 20, 2018 #

Raqs Sharqi / Fusion 55:00 [2]

Technique

Raqs Sharqi / Fusion 45:00 [2]

Choreographing epilogue, practising for the Performance Bar

Cycling 55:00 [3] 16.7 km (3:18 / km)

Definitely still slowed down by getting a bit lost... And biking in circles... Also, having a iPhone 4 which likes to die when it's 5 degrees outside or it has less than 70% battery means my dreams of having this inputted automatically by Strava will never occur. Hence, Attackpoint. Felt like I was going pretty fast

Cycling 5:00 [3] 1.5 km (3:20 / km)

Commute to Cuarito Azul

Cycling 55:00 [3] 16.4 km (3:21 / km)
shoes: NB Tech ride

Cold, less windy than on the way in. Somehow managed to take yet another route home.. But it was well lit, so that was a nice change. Butt didn't start hurting until last couple of k's. Need to invest in a gel bike seat

Monday Nov 19, 2018 #

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

Choreographing Epilogue. Sick feeling pretty chesty and breathy

Raqs Sharqi / Fusion 35:00 [3]

Choreo - Epilogue

Raqs Sharqi / Fusion 55:00 [2]

Queenie technique flow class

Raqs Sharqi / Fusion 40:00 [3]

Performance Bar rehearsal

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