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Training Log Archive: Siobhan

In the 7 days ending May 22, 2021:

activity	#	time	miles		km		+m
Walking	5	5:09:59	14.01	(22:08)	22.54	(13:45)	20
Cycling	3	3:35:19	46.52	(4:38)	74.87	(2:53)	70
Raqs Sharqi / Fusion	7	2:06:26
Weight Training	3	1:52:16
Gym Class / Circuit	2	1:03:43
Stretching/Flexibility	1	12:19
Total	7	14:00:02	60.53		97.41		90

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Saturday May 22, 2021 #

Weight Training 52:05 [4]
ahr:143 max:178

A good session, but indoors didn't feel very comfortable.
3 x 10 overhead squats @ 15kg - this felt really good today. In general today knees were totally awesome
2 x 10 hang clean pull @ 20kg bar
2 x 10 hang clean pull @ 30kg
2 x 6 hang clean @ 20kg
4 x 4 hang clean pull @ 30kg - this was a whole different ball game. Good to practice. Want to review catch and also leg position in catch
3 x 8 RDL @ 40kg. This went really well. Back not unhappy at all
2 x 7 front squat @ 20kg
2 x 7 back squat @ 30kg - harder than expected. Left quad in particular feeling tired
3 x 10 BOR @30kg - feel like this is getting ready to go to 35
3 sets shoulder press with 20kg bar; this had improved a lot. First week 3 x 5 was hard, but today it was 7, 6, 6. Stoked

All in all I feel like I'm getting much stronger already

Raqs Sharqi / Fusion 5:00 [2]

Shaabi improv

Friday May 21, 2021 #

Gym Class / Circuit 24:28 [4]
ahr:148 max:177

Very sweaty HIIT class. Felt good

Stretching/Flexibility 12:19 [1]

Raqs Sharqi / Fusion 16:26 [2]

3/4 shimmy up and down with Ashley Lopez. A video I looooooved years ago and still love now. Was tired and my arms were tired! But this was good

Thursday May 20, 2021 #

Raqs Sharqi / Fusion 8:00 [3]

Ashley Lopez Drum on section 1. Quite cute

Cycling 46:38 [3] 16.93 km (2:45 / km) +11m 2:45 / km
ahr:142 max:172

Felt slow but once again quite speedy. Feels so good to be riding in the sun again

Walking 27:10 [1] 1.89 km (14:22 / km) +13m 13:54 / km

Cycling 47:09 [3] 17.02 km (2:46 / km) +21m 2:45 / km
ahr:138 max:167

A speedy ride home but the legs were tired; had a bit of nerve pain today too but I think that was cause my bag was not well loaded (more on the way in that on the way out; in the r foot and bag was pressing on L lumbar spine)

Walking 11:22 [1] 0.98 km (11:36 / km)

Walking 41:04 [1] 3.43 km (11:58 / km)

Wednesday May 19, 2021 #

Raqs Sharqi / Fusion 7:00 [1]

Reda combo Zoe Jakes

Cycling 11:40 [3] 3.16 km (3:42 / km) +2m 3:41 / km

Weight Training 4:10 [4]
ahr:143 max:176

Really tired today (haven't slept well and had a rough week) BUT I did 1.5 chin ups to begin so that's an improvement. Noticed back weirdly during chin ups and push ups superset but it didn't last

Cycling 11:58 [3] 3.14 km (3:49 / km) +4m 3:47 / km

Walking 22:50 [1] 1.64 km (13:55 / km)

Tuesday May 18, 2021 #

Cycling 47:08 [3] 17.09 km (2:45 / km) +11m 2:45 / km

Really didn't want to get out there, slept terribly again and felt awful, but the second I was on the bike I was glad to be out

Walking 35:53 [1] 2.11 km (17:00 / km) +7m 16:44 / km

Cycling 50:46 [3] 17.53 km (2:54 / km) +21m 2:53 / km
ahr:142 max:172

Had a cup of tea with client before leaving and realised I was just wrecked. Ate really well today, though. Pushed it a bit in final few km

Raqs Sharqi / Fusion 1:15:00 [1]

Teaching beginners and prep for beginners

Monday May 17, 2021 #

Raqs Sharqi / Fusion 5:00 [3]

Quick improv, need to update rest of training log

Walking 45:05 [1] 4.08 km (11:03 / km)

Stroll with an old colleague

Weight Training 56:01 [4]
ahr:138 max:177

Quads were just a little bit sore which was more than enough to affect the hang cleans (thinking about racking position, note to self to review). Squats pretty tired too. Upper body was all good. Wrecked that evening, but also didn't get much sleep at all last night and in a bad mood, entering high hormonal phase

Sunday May 16, 2021 #

Raqs Sharqi / Fusion 10:00 [1]

Layers Ladders April Rose

Gym Class / Circuit 39:15 [3]
ahr:130 max:168

Catching up on missed out Friday cardio

Walking 1:19:32 [1] 5.33 km (14:55 / km)

Knee much better already

Walking 47:03 [1] 3.08 km (15:17 / km)

More beach strolling. Fresh air felt good

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