Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Siobhan

In the 7 days ending Jan 23, 2021:

activity	#	time	miles		km		+m
Raqs Sharqi / Fusion	6	5:44:40
Cycling	2	3:48:19	46.75	(4:53)	75.24	(3:02)	50
Walking	6	2:27:45	3.5		5.63		3
Weight Training	3	1:05:00
Gym Class / Circuit	1	12:52
Stretching/Flexibility	1	7:00
Total	6	13:25:36	50.25		80.87		53

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Friday Jan 22, 2021 #

Raqs Sharqi / Fusion 23:00 [3]
(injured)

Shaabi W3 combo. Knee almosts feels worse if I do a half jump rather than actually doing a jump. Knee pretty fine and happy after overall. Still tired and muscles around feet and ankles are sore today

Weight Training 6:00 [3]

Warm up before pre test

Weight Training 6:00 [5]

25 press ups - tried for a 26th but it was poor
2min3 second plank - much harder than expected
2min42 second wall sit - this is the only one I walked away from thinking, hmm, I could have actually done that for longer

Walking 23:00 [2]

Loosening up a bit after strength. Strava died halfway

Thursday Jan 21, 2021 #

Cycling 54:47 [3] 18.44 km (2:58 / km) +11m 2:58 / km

Headwind! But knee felt fab. Warm. Still tired

Cycling 11:52 [1] 1.51 km (7:52 / km)

Looking like one of those real mean trainers cycling next to a client for their Cooper Test

Cycling 54:00 [3] 18.44 km (2:56 / km)

Still a headwind, changed to a bit of a tailwind at the end. Tired but not exhausted. Broke my fast at around 10:00 this morning and wonder if that's why I feel better (and was the reason I did it, to see if I would)

Walking 30:00 [2]

Fair bitta strolling with clients today

Raqs Sharqi / Fusion 45:00 [3]
(injured)

Teaching beginners. Seated knee shimmies made me feel the right knee a bit, but didn't notice it for the rest of class

Raqs Sharqi / Fusion 50:00 [3]
(injured)

Teaching int-adv. A variation on a hip bridge (walking feet away and back) made me feel the knee, and after class I was definitely aware of it enough that I decided I shall not have a glass of wine. In general, body is tight today. Neck tension and headache after class. Sleep hasn't been great with moving, and obviously movement has ramped back up full. Rest day tomorrow and pretty chill plans for Sunday (except for, heh, moving house).

Wednesday Jan 20, 2021 #

Raqs Sharqi / Fusion 55:00 [2]

Teaching open level

Weight Training 40:00 [3]

Teaching Dance Strong
2 sets each
Narrow squats
Standard Squats
1 legged deadlifts alternating (second round each side separate)
Shimmy
Front plank hip twist
Side plank dip L
Side plank dip R
Superman
Leg lowers
Flossing and a bit of stretching

Walking 11:42 [1] 1.06 km (11:02 / km)

Posting things

Tuesday Jan 19, 2021 #

Raqs Sharqi / Fusion 22:00 [3]
(injured)

Shaabi W3 adv tech with Amanda Rose. Pretty exhausted today. Knees feeling pretty good, didn't really jump too much but did a bit of bouncing

Weight Training 13:00 [4]

Recovery week
1 set 20 banded squats
1 set one-legged hip lifts R
1 set """ L
1 set 20 lunges with bicep curl L with 2 x 3kg DBs
1 set """ R
1 set 17 push ups
1 60 second wall sit; first 30 standard, second 30 heel raise; did start to shake
1 set 15 one-legged calf raises unsupported R
1 set """"" L
1 set 20 BO reverse fly with 2 x 3kg DBs
1 set 20 alternating leg lowers
1 set 15 side plank dips R
1 set """" L
1 set 20 deadlift position banded foot roll out

Stretching/Flexibility 7:00 [1]

1 set each
Sciatic neural glide
Femoral glide
Figure 4
Spinal twist (dizzy with knees to R)
Quad
Back extension
Ham
Upper arm glide

Raqs Sharqi / Fusion 55:00 [2]

Teaching beginners

Raqs Sharqi / Fusion 35:00 [2]

Teaching private lesson

Walking 28:06 [2] 2.24 km (12:33 / km)

Night stroll

Monday Jan 18, 2021 #

Cycling 53:54 [3] 18.56 km (2:54 / km) +17m 2:53 / km

Knee took a bit longer to get comfy. Didn't feel particularly speedy today, also uncomfortable in the saddle

Cycling 53:46 [3] 18.29 km (2:56 / km) +22m 2:55 / km
(injured)

Felt a bit speedier. Knee fine at home, saddle still uncomfy. Pretty shattered after. Did an 18 TRF so maybe that's why I'm feeling it more

Raqs Sharqi / Fusion 5:00 [3]

Quick review for beginner choreo tomorrow. Cheered me up!

Note
(injured)

Quads and TFL quite sore/tired today. Might be a combo of doing quite a bit more than usual on a Sunday, not sleeping enough, and having a bit work day

Walking 30:00 [2]

At least 30 mins with clients today

Sunday Jan 17, 2021 #

Walking 24:57 [2] 2.33 km (10:42 / km) +3m 10:38 / km

Raqs Sharqi / Fusion 34:40 [1]

First part of April Rose's cohesion technique class 1

Gym Class / Circuit 12:52 [3]

Piloxing to get out a bit of stress and get warm again

Raqs Sharqi / Fusion 20:00 [2]

Finishing April Rose's class. Just the pace I needed today

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