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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: riley mcfarlane

In the 7 days ending Feb 18:

activity # timemileskm+m
  Orienteering4 1:02:13 5.36(11:37) 8.62(7:13) 50
  parkrun1 24:46 3.11(7:58) 5.0(4:57)
  Fartlek1 11:52 1.24(9:33) 2.0(5:56) 10
  Run1 8:28 0.87(9:44) 1.4(6:03)
  Hill intervals1 30 0.31(1:37) 0.5(1:00)
  Total7 1:47:49 10.89(9:54) 17.52(6:09) 60

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MoTuWeThFrSaSu

Sunday Feb 18 #

11 AM

Orienteering 6:49 [3] *** 0.9 km (7:34 / km)
shoes: Salomon S/Lab Speed

Coaching assessment for Lily as she set this course at Jorgensen Park. Sadly, it's a poor map to show off aiming off.
12 PM

Orienteering (Attack Points) 16:33 [4] *** 1.73 km (9:34 / km) +50m 8:22 / km

Again, Coaching assessment for mum and lily, along with many other aspiring coaches. I think I probably ran 3km this day, but they would waste space on my Garmin.
Mum got picked with attack points, but luckily there are attack points up towards the north section of the map.

Saturday Feb 17 #

8 AM

parkrun 24:46 [4] * 5.0 km (4:57 / km)
shoes: Nike Zoom Fly

Very easy run at Woodbridge riverside recently. Seemed fine as I went out hard with jo, but I ended up foreignly catching up to her toward the last kilometre, as she runs back onto the path from the river bushes:D
Nothing felt odd or knees hurting, but very happy with the parkrun pb!

Watch out MSW!

Friday Feb 16 #

5 PM

Orienteering (East side training) 10:01 [5] **** 1.57 km (6:23 / km)
shoes: Salomon S/Lab Speed

A training session at eastern side of city again, jo and Tyler turned up! The first exercise at Talbot road reserve had quite a lot of sand tracks, but we couldn’t go in bush.
I went in a pair with Tyler as rob n Lois wanted us to do that, we ended up catching up to coreen and rob, mum and Andrea to beat jo and lily!

Orienteering (Eastern side training) 13:26 [5] ***** 1.62 km (8:18 / km)
shoes: Salomon S/Lab Speed

Second activity, another short course with high epintesity as we didn’t want jo and Lily beating us again. But, the map and ground had other plans.
We ended up overrunning 2 controls, just because they’re were non existent features! Lily and jo ended up smashing us sadly as we got tricked by robs sneaky setting. They’re were quite a lot of sand tracks and we couldn’t go into the bush.

Wednesday Feb 14 #

Fartlek 11:52 [3] ** 2.0 km (5:56 / km) +10m 5:47 / km
shoes: Salomon S/Lab Speed

Was very nice towards me as the next session will explain why, Although on the sprints I did put in 100%.

Just wondering if this is enough for strengthening my legs?

Run (School Beep Test) 8:28 [4] ** 1.4 km (6:03 / km)
shoes: Nike Zoom Fly

I managed to score a decent score of 8.11, although I feel I could of went for longer (But I got caught out lacking speed on the run back of 9.1) I hate the slowing down as my knees weren't liking it at all, but towards the last few I was running along the line.

Tuesday Feb 13 #

5 AM

Hill intervals 30 [5] * 0.5 km (1:00 / km)
shoes: Nike Zoom Fly

Not exact or even known distance/climb/time but it seemed like about 100m with 20m climb each hill interval. Seemed gradual, but with lanky legs, I galloped up the hill, with a walk back down the hill.

Monday Feb 12 #

Orienteering (Rob & Lois) 15:24 [4] *** 2.8 km (5:30 / km)
shoes: Nike Zoom Fly

Training run back up from the Heritage Trail to Rob & Lois' veranda, did a course which I thrashed lily and mum on! I feel like I'll do fine at the Melbourne Sprint weekend as I don't need to be as durable.

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