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Training Log: Siobhan

In the last 7 days:

activity	#	time	miles		km		+m
Raqs Sharqi / Fusion	3	8:39:30
Weight Training	1	2:39:00
Cycling	4	2:12:26	25.59	(5:11)	41.18	(3:13)	61
Walking	2	1:15:53	3.82	(19:53)	6.14	(12:22)	5
Hill running	2	1:04:19	5.07	(12:41)	8.16	(7:53)	735
Running	1	28:49	3.18	(9:05)	5.11	(5:38)
Total	6	16:19:57	37.65		60.59		801

4:31

0:00

Wednesday Apr 24 #

Cycling 4:38 [1] 1.13 km (4:06 / km) +2m 4:04 / km
shoes: Merrel Trail Glove 24

Cycling 6:48 [1] 1.76 km (3:52 / km) +5m 3:49 / km
shoes: Merrel Trail Glove 24

Cycling 25:09 [2] 12.11 km (2:05 / km)
shoes: Merrel Trail Glove 24

Relatively easy little FTP 2 and 3 intervals while chatting with Mees and Sam

Cycling 5:31 [2] 1.68 km (3:17 / km) +3m 3:15 / km
shoes: Merrel Trail Glove 24

Cycling 5:48 [1] 1.61 km (3:36 / km)
shoes: Merrel Trail Glove 24

Hill running 34:15 [5] 4.38 km (7:49 / km) +394m 5:24 / km
shoes: Merrel Trail Glove 24

Would give this a 4.5/5. Actually mentally much easier than Monday, was way less fearful and really feeling ready for it. Felt right heel for maybe first 10 mins, but no pain, just aware of it. Really ready to push myself. Felt good.

Tuesday Apr 23 #

Cycling 5:03 [1] 1.14 km (4:26 / km) +2m 4:23 / km

Weight Training 2:39:00 [4]
shoes: Merrel barefoot active glove g

Mega final lifting session with Anders. All upper but finished off with some belt squats working up to 3 x 130kg!

Cycling 12:53 [1] 3.67 km (3:31 / km) +11m 3:28 / km

Walking 14:42 [1] 1.17 km (12:34 / km)

Monday Apr 22 #

Cycling 3:55 [2] 1.09 km (3:36 / km) +2m 3:34 / km
shoes: Merrel Trail Glove 24

Cycling 6:08 [1] 1.75 km (3:30 / km) +5m 3:27 / km
shoes: Merrel Trail Glove 24

Cycling 6:57 [1] 1.68 km (4:08 / km) +2m 4:07 / km
shoes: Merrel Trail Glove 24

Cycling 6:03 [1] 1.65 km (3:40 / km) +3m 3:38 / km

Cycling 6:53 [1] 2.05 km (3:21 / km) +3m 3:20 / km

Cycling 6:55 [1] 1.98 km (3:30 / km) +4m 3:27 / km

Cycling 7:46 [1] 2.29 km (3:23 / km) +9m 3:20 / km

Hill running (Treadmill) 30:04 [4] 3.78 km (7:57 / km) +341m 5:29 / km
shoes: Merrel Trail Glove 24

Stoked - no pain. Tiny bit of tightness in right heel around 10mins, but gone around 15 mins. Very happy

Raqs Sharqi / Fusion 1:15:00 [2]

Teaching levels and floorwork. Right side of lower back a bit tight sore after, felt a bit better after running

Sunday Apr 21 #

Raqs Sharqi / Fusion 1:45:00 [1]

Khaleegy, but extremely high energy.

Raqs Sharqi / Fusion 1:45:00 [1]

Shik shak shok with Sadie

Note

Left heel was a bit nervy on Saturday, apart from that body actually did really well. Definitely some fatigue in calves and back on Sunday

Walking 11:19 [1] 1.1 km (10:17 / km)

Walking 17:03 [1] 1.61 km (10:35 / km) +5m 10:26 / km

Walking 32:49 [1] 2.26 km (14:31 / km)

Saturday Apr 20 #

Raqs Sharqi / Fusion 1:55:00 [2]

Baladi workshop

Raqs Sharqi / Fusion 1:55:00 [1]

Drum solo with Sadie

Raqs Sharqi / Fusion race 4:30 [3]

Performance. Nailed it

Friday Apr 19 #

Cycling 4:35 [1] 1.13 km (4:03 / km) +2m 4:01 / km

Cycling 6:48 [1] 1.73 km (3:56 / km) +5m 3:52 / km

Running 28:49 [3] 5.11 km (5:38 / km)
(injured) shoes: Merrel Trail Glove 24

This was okay. Not as great as I hoped, but not terrible. Still discomfort in front of right ankle in particular. Starts after about 500m. But really oscillated. Think it could be worth trying treadmill incline running

Cycling 6:19 [2] 1.65 km (3:50 / km) +3m 3:48 / km

Cycling 4:17 [1] 1.08 km (3:58 / km)

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Siobhan is an exercise scientist and strength and conditioning coach based in Delft, the Netherlands: http://siobhan-milner.com/ In addition to this, she is a professional dancer, and is the director and principal teacher for Greenstone Dance Arts, a Middle Eastern dance company based in Holland: https://www.greenstone.dance