Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Siobhan

In the 7 days ending Mar 20, 2021:

activity	#	time	miles		km		+m
Raqs Sharqi / Fusion	5	5:57:26
Walking	5	4:50:26	12.68	(22:54)	20.41	(14:14)	37
Cycling	2	3:20:21	42.7	(4:42)	68.72	(2:55)	70
Weight Training	3	59:22
Total	7	15:07:35	55.38		89.13		107

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Saturday Mar 20, 2021 #

Walking 45:41 [1] 3.24 km (14:06 / km)

Raqs Sharqi / Fusion 1:20:00 [2]

Ebony's workshop

Raqs Sharqi / Fusion 15:00 [1]

First 15 mins W1 Baladi Rose

Raqs Sharqi / Fusion 5:00 [1]

Run through section 9 and Heather's full choreo

Raqs Sharqi / Fusion 10:00 [1]

Review parts 1,2 and half of 3 of Zoe Jakes' Three Sisters

Friday Mar 19, 2021 #

Walking 12:26 [1] 1.12 km (11:06 / km) +8m 10:43 / km

Thursday Mar 18, 2021 #

Cycling 50:19 [3] 17.12 km (2:56 / km) +14m 2:56 / km
(injured)

Knees were a bit annoyed. HRV relatively low (sympathetic side as always), but didn't feel too tired. Didn't want to get out of bed, mind you. Had to wear rain pants, which didn't help knees. Overall they were fine, but every now and then felt the pulling sensation
Zone 3 38mins
Zone 4 12 mins

Walking 40:30 [1] 3.01 km (13:27 / km) +9m 13:15 / km

Strolling with clients

Weight Training 11:22 [4]

Chin ups
1 set standard - got one again, then some halves - 10 reps
1 set negatives 10 reps
2 sets horizontal, 6 reps each
3 sets 15 push ups

Walking 15:56 [1] 1.14 km (13:59 / km)

More strolling with clients

Cycling 53:10 [3] 17.17 km (3:06 / km) +21m 3:05 / km

Felt pretty tired. Always seems to be a headwind for the final 5km nowadays

Wednesday Mar 17, 2021 #

Raqs Sharqi / Fusion 45:00 [1]

Teaching open level

Weight Training 40:00 [4]

Forgot to put my HR monitor on, wah

Tuesday Mar 16, 2021 #

Note
(rest day)

HRV super low today, readiness 3/10. Do feel very tired and have muscle soreness from chin ups. Taking it easy was on the menu for this week in any case

Raqs Sharqi / Fusion 14:00 [1]

Finishing Henna's choreo. Feel really tired

Raqs Sharqi / Fusion 50:00 [1]

Teaching beginners

Monday Mar 15, 2021 #

Cycling 44:51 [3] 17.21 km (2:36 / km) +14m 2:36 / km
ahr:150 max:174

Guess the legs were feeling fresh! I was, however, pretty tired. Didn't go to be early enough.
31 mins zone 3
13.5 mins zone 4

Walking 46:52 [1] 2.46 km (19:03 / km) +9m 18:43 / km
(injured)

R knee tugging a bit with stairs (with pants)

Walking 1:17:31 [1] 5.19 km (14:56 / km) +9m 14:48 / km

More client strolling - and podcast listening while waiting for next client

Cycling 52:01 [4] 17.22 km (3:01 / km) +21m 3:00 / km

Felt good AND THEN there was the biggest headwind in the world for at least 5km.
23 mins zone 4
27 mins zone 3
But I'm calling it a 4

Raqs Sharqi / Fusion 10:34 [1]

Up to 42:19 in Qanun over Cairo. Excited to have reached the repeat!

Weight Training 8:00 [4]

1 set 10 chin ups - have lost a lot of strength, could only do *almost one*. Broke it up a lot and was doing half ones
1 set 20 push ups
1 set 10 negative chin ups
1 set 15 push ups

Sunday Mar 14, 2021 #

Raqs Sharqi / Fusion 1:12:09 [1]
ahr:92 max:119

Golden era choreo with Julia Farid

Raqs Sharqi / Fusion 55:43 [1]
ahr:81 max:113 (injured)

Sagat with Melissa. Loved it. Today L knee is fine but feel R knee a teeny tiny bit

Walking 51:30 [1] 4.25 km (12:07 / km) +2m 12:05 / km
(injured)

Walking with Max. Felt R knee a tiny bit towards end

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