Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Siobhan

In the 7 days ending Jul 3, 2021:

activity	#	time	miles		km		+m
Walking	7	6:57:01	19.5	(21:23)	31.39	(13:17)	4
Raqs Sharqi / Fusion	4	4:59:07
Cycling	3	2:47:49	35.1	(4:47)	56.49	(2:58)	51
Gym Class / Circuit	2	1:08:42
HIIT	1	12:18
Running	2	12:18	1.42	(8:41)	2.28	(5:24)
Total	7	16:17:15	56.02		90.16		55

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Saturday Jul 3, 2021 #

Raqs Sharqi / Fusion 1:03:05 [1]
ahr:106 max:137

Finishing Aicha's class. Felt good and felt really good to finish a whole class myself

Cycling 11:00 [3] 3.2 km (3:26 / km) +4m 3:25 / km

Cycling to my first vaccine appointment

Cycling 10:55 [3] 3.19 km (3:25 / km) +4m 3:24 / km

Returning from first vaccine appointment. So crazy to think I've finally got it

Walking 34:33 [1] 2.37 km (14:35 / km)

Family stroll. Felt antsy

Note

First vaccine! Hooray!

Friday Jul 2, 2021 #

Running 6:13 [3] 1.2 km (5:11 / km)

30 second intervals again. Discomfort in shins persisted a little longer this time, tried to run slow and easy and again it warmed up and went away, no muscle soreness following days

Walking 17:41 [2] 1.61 km (10:59 / km)

The walk portion of the intervals

Thursday Jul 1, 2021 #

Cycling 45:57 [3] 17.3 km (2:39 / km) +11m 2:39 / km

Glad to find I still have some speed in me

Walking 1:06:14 [1] 4.57 km (14:30 / km)

Strolling with clients

Cycling 53:13 [3] 17.23 km (3:05 / km) +21m 3:04 / km

Aaaaand then really tired again. But there was also a bit of a headwind

Walking 12:53 [1] 1.14 km (11:18 / km) +2m 11:12 / km

Cycling 5:14 [2] 1.45 km (3:37 / km)

Raqs Sharqi / Fusion 55:00 [2]

Teaching beginners

Raqs Sharqi / Fusion 55:00 [2]

Teaching int/adv

Wednesday Jun 30, 2021 #

Gym Class / Circuit 35:00 [3]

Teaching Dance Strong

Running 6:05 [3] 1.08 km (5:38 / km)

Broken into 30 second intervals. Front calf a bit tight on first interval, warmed up well after that. Body responded to intervals much better

Walking 13:40 [2] 1.33 km (10:17 / km)

The walking parts of the intervals

Raqs Sharqi / Fusion 30:29 [2]

Some more dancing but I don't really remember what I did - might have been first part of Aicha's workshop, I think

Raqs Sharqi / Fusion 41:11 [1]
ahr:92 max:123

Teaching Creative Lab

Tuesday Jun 29, 2021 #

Walking 1:32:38 [1] 6.63 km (13:58 / km)

Strolling with clients, still without a bike

Cycling 41:30 [3] 14.12 km (2:56 / km) +11m 2:56 / km
ahr:126 max:142

84% of time in zone 2, but I honestly just couldn't see to go faster. Such heavy legs and it was hard to pedal. I don't know if it was a lack of oil or just still exhausted or what?

Raqs Sharqi / Fusion 54:22 [1]
ahr:110 max:132

Teaching beginners

Monday Jun 28, 2021 #

Gym Class / Circuit 33:42 [3]
ahr:127 max:162

Circuit. Soooooooo sweaty

Walking 42:51 [1] 3.14 km (13:39 / km)

Nice stroll with Max. A pretty evening

Sunday Jun 27, 2021 #

HIIT 12:18 [4]
ahr:138 max:176

HIIT Warm up with Ashley Lopez. Again, knew I needed something, but also knew I needed a bit of a break

Walking 1:28:13 [1] 6.76 km (13:03 / km) +2m 13:02 / km

Walking 48:18 [1] 3.84 km (12:35 / km)

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