Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Siobhan

In the 7 days ending Jul 11, 2020:

activity

time

miles

Cycling

5:19:44

65.08

(4:55)

104.73

(3:03)

159

Raqs Sharqi / Fusion

3:44:53

Weight Training

58:00

Yoga

16:00

Stretching/Flexibility

10:00

Running

5:21

0.64

(8:22)

1.03

(5:12)

Total

10:33:58

65.72

105.76

159

2:32

0:00

» now

Friday Jul 10, 2020 #

Cycling 51:57 [3] 16.69 km (3:07 / km) +24m 3:05 / km

Windy, slightly rainy, so a standard Dutch Summer day really. Felt like I kept my speed up okay despite wind and fatigue

Cycling 46:10 [3] 15.91 km (2:54 / km) +23m 2:53 / km

Pretty speedy for a Friday morning on the MTB

Weight Training 15:00 [4]

Chin ups and push ups
4 sets
1 set 1.5 no assistance, 1.5 with red band, 3.5 with green band, finishing off to 10 with green and red together
More or less repeated this for next two sets, but couldn't do a full chin up on third set
4th set; 10 slow negatives
3 x 10 push ups in between sets

Thursday Jul 9, 2020 #

Running 5:21 [3] 1.03 km (5:12 / km)

5 x 1 min walk, 1 min run

Weight Training 26:00 [4]

3 x 30 sec each
Lunges left with 2 x 3kg DBs
" right
Squats with 2 x 3kg DBs in goblet
Bicep curls with 2 x 3kg DBs (about 17 reps)
Shoulder press with 2 x 3kg DBs (about 17 reps)
Overhead tricep extension with 2 x3kg DBs (about 17 reps)
Back extension
Calf raises R
" L

Plus 8 min abs level 2, forever my fave

Stretching/Flexibility 10:00 [2]

Restore Fit Hip Openers. Felt quite good after. Trying to find a happy relationship with stretching again

Raqs Sharqi / Fusion 45:00 [2]

Teaching private lesson

Raqs Sharqi / Fusion 50:00 [3]

Teaching int/adv

Wednesday Jul 8, 2020 #

Yoga 16:00 [3]

Yoga flow with Koya Webb, a lovely way to wake up

Raqs Sharqi / Fusion 6:53 [2]

Golden Era combos

Raqs Sharqi / Fusion 50:00 [2]

Teaching beginners

Cycling 8:55 [3] 2.52 km (3:32 / km) +4m 3:31 / km

Cycling 53:57 [3] 16.26 km (3:19 / km) +22m 3:18 / km

A bit slow, deadlifts and chin ups directly prior

Weight Training 10:00 [4]

3 sets chin up; can only do 1 after such a long break!
Each set: 1 unassisted, 1-2 with red band, 3-5 with green band

3 sets 10 deadlifts: 30kg, 35kg, 45kg. First two sets were pretty easy, third set I felt some work, especially to stabilise in the back. Hammys felt happy but I tried to move slow

Weight Training 7:00 [3]

3 sets 10 lunges each side
3 sets 10 push ups