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Attackpoint - performance and training tools for orienteering athletes

Training Log: riley mcfarlane

In the last 7 days:

activity # timemileskm+m
  Gym1 45:36
  Recovery Run2 36:38 4.97(7:22) 8.0(4:35)
  Orienteering1 22:45 3.42(6:39) 5.5(4:08)
  parkrun1 18:07 3.11(5:50) 5.0(3:37)
  Athletics1 5:32 1.24(4:27) 2.0(2:46)
  Total6 2:08:38 12.74 20.5
averages - sleep:11.2 weight:46.8kg

Saturday Aug 24 #

parkrun race 18:07 [5] 5.0 km (3:37 / km)
slept:7.25 weight:47kg shoes: Nike Zoom Fly FN

YESS! PB TIME! WOOOH!!! But I was so close to sub 17 it wasn't funny. If I had a little more sleep and didn't need so much of a toilet trip, I would have got at least 17:55.

I was spoilt to have a consistent runner who I paced off of, but I found it really hard the 2nd and 3rd km because that's where my muscles switch what muscle group powers through. Then when I reached the 4th km, I just pounced when I could since I knew it was going to be a good time. Luckily I didn't defecate because I didn't kill myself at the finish line, but if I need to do it at a race then I'll poo my pants for a shiny gold. Yeah, nice disgusting standards Riley you muppet.

Thursday Aug 22 #

6 PM

Orienteering intervals 22:45 [5] 5.5 km (4:08 / km)
slept:9.0 weight:47.8kg shoes: Nike Zoom Fly FN

Sprintervals at UWA with Rachel. Michal's last training ); he brought his GF Teresa over to Perth and I think they'll remember me solely for the words 'Cheeky Bugger'.

Overall I felt really confident and precise and fast for the first three loops, E A B. Then the fourth loop, C, I forgot that Rachel told us that on one control there was no tape, so I stood at the control site for 2 mins silly me. The last loop, D, I had to focus on my map. Since I need to replace the batteries in my headlamp, it was very dull. But I got around anyways.

Wednesday Aug 21 #

6 AM

Recovery Run 18:27 [3] 4.0 km (4:37 / km)
weight:47kg shoes: INOV8 Road Talon 240 C

Basic Recovery run. Will hopefully ramp up some running next week to hopefully hit that 40km per week (16km recovery run, 21km Orienteering running aka sprintervals and long runs, 5km parkrun) mark over September month, I have been leveling up my creatine stores and hitting the shakes with some berries before I fly out.

Have selected my headbands of choice, Pure white headband for Relay/Aths, Grey for Middle/Parkrun, Black for Sprints/Intervals/Aths training, White/Grey for Long run/O, Blue for recovery runs, Pink n Red for Gym. Building a little collection
3 PM

Athletics intervals 5:32 [4] 2.0 km (2:46 / km)
shoes: Nike Zoom Rival S9

Aths training with Mr. Caniglia.

Been a pretty light week, since I have been trying to put on some more muscle. Doesn't help that there have been multiple holes in the O calendar over August. No, I'm not doing long runs, they are incredibly boring and much prefer Orienteering Long Distance events as my long run. For summer, I won't be doing anything over 10km for my long run, because All Schools max distance is 3000m and that's like a sprint O course.

Laps I probably averaged 1 minute to 1 min 15 seconds, so I just put a guestimate time on it.

Monday Aug 19 #

5 AM

Recovery Run 18:11 [3] 4.0 km (4:33 / km)
slept:8.85 weight:46kg shoes: INOV8 X - Talon 230

Recovery run.
I won't be updating last week's AP log of me because I am lazy, but basically I did the same thing that I'll be doing this week as long as last week except I'll do parkrun and probably some more O training and last week I did XC state champs and got 5th I think, but went too fast at the start but oh well.

The real targets are Oceania Orienteering Championships and All Schools Athletics Championships. That's where I'll put it all on the line.

On a less Philosophical note, my recovery runs have been feeling a lot faster now! My lactate threshold feels like it's rising but my VO2 max doesn't feel like it's rising due to the lack of long runs I have been doing, aka Orienteering courses are my Long Runs.
4 PM

Gym 45:36 [4]
slept:8.5 weight:46kg shoes: Nike Odyssey React

Did Total Body Workout B with Mr. Milligan, He has been my form for most of my bigger lifts and so far mainly my push and lunge lift techniques need the most work, while my Pull/Hinge lifts are the ones that are near perfect in form and gains.

If you are still reading my log, I applaud you for reading my life biographies XD here is another one of me.

I've noticed how everyone has rounded internally rotating shoulders from sitting down all-day it drives me insane, but I'm starting to feel like that I am the opposite. I feel like my body sometimes externally rotates too much to the point where it is restricting movement, so I have been stretching everyday to balance this out and I am not starting to use my roller every Sunday to correct this.

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One day I strive to be a pioneer of Orienteering and Distance running in Australia, aka sticking up for myself among the Scandinavians and East Africans. Edit 2019: I wouldn't mind being the Scottie Pippen to Aston or Alvin, they look like they need some help.

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