Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Siobhan

In the 7 days ending Dec 1, 2018:

activity

time

miles

Cycling

5:25:30

57.24

(5:41)

92.12

(3:32)

Raqs Sharqi / Fusion

4:50:00

Weight Training

40:00

Gym Class / Circuit

20:00

Total

11:15:30

57.24

92.12

2:39

0:00

» now

Friday Nov 30, 2018 #

Cycling 8:00 [3] 2.8 km (2:51 / km)
shoes: NB Tech ride

RDAM to Stride

Cycling 8:00 [3] 2.2 km (3:38 / km)
shoes: NB Tech ride

Stride to RDAM

Cycling 6:00 [3] 1.3 km (4:37 / km)
shoes: NB Tech ride

RDAM to La Bru

Cycling 53:00 [3] 16.0 km (3:19 / km)
shoes: NB Tech ride

La Bru to home

Thursday Nov 29, 2018 #

Raqs Sharqi / Fusion 30:00 [3]

Saidi with Karim, 6 mins improv

Raqs Sharqi / Fusion 55:00 [3]

Choreographing Epilogue

Cycling 52:00 [3] 14.4 km (3:37 / km)
shoes: NB Tech ride

Felt super slow, think I need to grind heavier gears when on the way out of Delft ; starting low doesn’t seem to help when the wind is against you

1 set narrow squats w 20kg bar - 10 reps
1 set wide squats w 20kg bar - 10 reps
2 sets narrow 30kg, 8 reps
2 sets wide 30kg, 8 reps
3 sets 8 hip thrusters 20kg bar
3 sets 10, 8, 8 pull ups with green band, changing to chin ups usually around 5th-6th rep
2 x 10 spider push ups
2 x 10 plyometric push ups
3 sets 10 bicep curls with 2 x 7kg DBs (9 for last set_
3 sets 10 tricep kickback w 5kg DB (3 sets each side)
3.30 plank

Note

Chose not to cycle into work today because I was feeling pretty shattered this morning. Spent 30 mins on self-massage for lower body this morning

Tuesday Nov 27, 2018 #

Raqs Sharqi / Fusion 45:00 [3]

Choreographing Epilogue

Cycling 53:00 [4] 13.5 km (3:56 / km)
shoes: NB Tech ride

Wee bit of getting lost. Felt slow and tired. Was slow. New bike seat felt awesome, but noticed hammies were quite tight.

Cycling 46:30 [3] 13.2 km (3:31 / km)
shoes: NB Tech ride

Felt much, much faster on the way home. Muscles also felt way better. Maybe just needed warming up? Wrists a bit sore by the end. Maybe since the bike seat has changed I need to adjust the height a bit.

Monday Nov 26, 2018 #

Cycling 47:30 [3] 14.42 km (3:18 / km) +31m 3:16 / km
shoes: NB Tech ride

Was in so much pain I thought I might cry halfway there - not really from legs, but butt etc with seat being so uncomfortable. Was also feeling it in the knee, back and nerve today. Swore I wouldn't cycle home

Gym Class / Circuit 20:00 [5]

RDAM 30, lots of presses, clean and press, mountain climbers, burpees, broad jumps, etc

Cycling 51:30 [3] 14.3 km (3:36 / km) +30m 3:34 / km
shoes: NB Tech ride

Nowhere near as painful on the way home - maybe it helped to have a warm up somehow? Felt faster and overall better, but was still somehow slower on the way home

Raqs Sharqi / Fusion 40:00 [2]

Choreographing and rehearsing Epilogue

Sunday Nov 25, 2018 #

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

Shaabi workshop