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Training Log Archive: Siobhan

In the 7 days ending Oct 10, 2020:

activity	#	time	miles		km		+m
Raqs Sharqi / Fusion	4	3:20:00
Cycling	2	2:54:02	36.84	(4:43)	59.29	(2:56)	101
Walking	5	2:40:49	8.28	(19:25)	13.33	(12:04)	14
Weight Training	1	45:00
Yoga	1	30:00
Running	1	9:40	1.25	(7:44)	2.01	(4:49)
Total	7	10:19:31	46.37		74.63		115

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Saturday Oct 10, 2020 #

Note
(injured)

Can fully extend elbow today, feeling better every morning. At first L knee was worse because it's the more bloody banged up one, but the superior medial part of left knee cap area is really, really sore and I feel like I might need to get it checked. Took one ibuprofen last night (400mg), one tonight (300mg), will take one in the morning and one in evening tomorrow and try book in for a check

Walking 26:45 [1] 1.48 km (18:04 / km)
(injured) (rest day)

Gentle walk for battered body; suuuuuuuuuper slow because I was wearing jeans and they were a bit tight and pulling on the knees with each step

Friday Oct 9, 2020 #

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

Learning Aziza's lovely veil combo for 21 days of belly dance

Walking 28:00 [2] 2.34 km (11:58 / km) +5m 11:50 / km
(injured)

Was actually really worried that this may have been too much for knees, but think it was actually all good

Thursday Oct 8, 2020 #

Note
(injured)

Decided no cycling for Siobhan today. Knees a bit sore, elbow sorer, can't fully extend it. Can't kneel but think it's just swelling and cuts. A nightmare getting in and out of bed

Raqs Sharqi / Fusion 55:00 [2]
(injured)

Teaching beginners; noticed that glute bridges are a bit painful on knees. Everything else seemingly okay in belly dance. Can't do quad stretch

Raqs Sharqi / Fusion 55:00 [3]
(injured)

Teaching int/adv

Wednesday Oct 7, 2020 #

Cycling 45:33 [3] 16.58 km (2:45 / km) +30m 2:43 / km

Not too shabby for time

Cycling 17:21 [3] 4.35 km (3:59 / km) +12m 3:56 / km
(injured)

Siobhan meets tramline and then cycles along anyway covered in blood
Which I would later realise was foolish
At the time just shocked, a bit sore but nothing too noticeable apart from cuts

Cycling 47:40 [3] 15.73 km (3:02 / km) +15m 3:01 / km
(injured)

Came off the bike on last ride. Banged up but fine, but in a bit of shock. ETA: Not really so fine, shock just convinced me it was all fine

Raqs Sharqi / Fusion 55:00 [2]
(injured)

Teaching BD; can't do quad stretches

Tuesday Oct 6, 2020 #

Running 9:40 [5] 2.01 km (4:49 / km)

Was super stressed and kind of annoyed with myself for not cycling, so ran fast. First 1km was good, then I felt the lungs catching up on me, but knew my time was pretty good so tried to keep it sub 5 until I arrived

Walking 9:18 [2] 0.83 km (11:12 / km)

Miraculously saw a tram going my way so cut the walk home short

Monday Oct 5, 2020 #

Cycling 32:31 [3] 11.53 km (2:49 / km) +21m 2:48 / km

Just felt a bit slow really, hamstrings surprisingly tired (from what?)

Cycling 30:57 [3] 11.1 km (2:47 / km) +23m 2:46 / km

Felt a little better and faster on the way back

Walking 25:41 [2] 2.18 km (11:47 / km) +2m 11:44 / km

Weight Training 45:00 [5]

3 sets 10 chin ups; first two sets starting body weight towards green band, last set broken into 2 sets of 5 negatives
3 sets 10 back squats: 20kg, 30kg, 40kg, , final fourth set of 8 at 40kg
3 sets 15 dumbbell chest press with 2 x 10kg DBs; too light
3 sets 8 bent over row R with 1 x 10kg DB - thinking I could have done more but really felt my traps and lats after last session so wanted to be gentle
" " " " " " L
3 sets 10 one legged bench thrusters R
3 sets 10 one legged bench thrusters L
3 sets 8 one-legged wall squats R
3 sets 8 one-legged wall squats L
3 sets 20 one-legged calf raises L
3 sets 20 one-legged calf raises R
3 sets 10 bicep curl with 2 x 7.5kg DBs

Almost feel like I've forgotten something but don't think I did? Have been in a bad mood the past week, didn't wanna do it but felt really good after first couple of sets and great after

Walking 31:05 [2] 2.5 km (12:26 / km) +7m 12:16 / km

Post weights stroll, felt low back a bit but think it's just muscular from squats, didn't feel too problematic. Thinking about my toes a lot and how I need to program toe/feet work in

Raqs Sharqi / Fusion 15:00 [3]

Creating a little drum solo piece

Sunday Oct 4, 2020 #

Yoga 30:00 [3]

Yoga for runners. Nice and warm after. Feel a tiny bit of a pull in L hamstring, but I think it was just enough; will observe over the day

Walking 20:00 [2] 2.0 km (10:00 / km)

I've decided to actually start tracking walking, as I think it's super important for cross training purposes and stress-relief. Walking with Max to work

Walking 20:00 [2] 2.0 km (10:00 / km)

Walking back home

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