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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: riley mcfarlane

In the 7 days ending Aug 2:

activity # timemileskm+m
  Gym3 1:52:51
  Cross Country1 25:00 1.86(13:25) 3.0(8:20)
  Orienteering1 20:42 2.2(9:25) 3.54(5:51) 100
  Recovery Run1 19:42 2.52(7:50) 4.05(4:52) 15
  Total6 2:58:15 6.58 10.59 115
averages - sleep:11.9 weight:45.8kg

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Thursday Aug 1 #

5 PM

Orienteering 20:42 [5] 3.54 km (5:51 / km) +100m 5:07 / km
slept:8.0 weight:46.2kg shoes: Nike Zoom Terra Kiger 5

Orienteering training with Rachel, see craig or liam's log for training details.

Definitely went too hard for the first two-mile loops, because with the map memory exercise it literally killed me, which defeated the purpose of the exercise. Probably didn't help I did weight training yesterday.

Wednesday Jul 31 #

5 AM

Recovery Run 19:42 [3] 4.05 km (4:52 / km) +15m 4:47 / km
slept:7.5 weight:46.2kg shoes: INOV8 Road Talon 240 C

Standard recovery run, with the perfect ab workout by Jeff Cavaliere which is registered on the time for the Gym when I got home.
3 PM

Gym 52:25 [5]
slept:7.67 weight:45.2kg shoes: INOV8 Road Talon 240 C

Program B of Total Body Workout. My god that was insanely hard to do. Easily the hardest training session I have ever done since Jade took over XC training before Easter 3 Days this year. Program A seems to be more technical whereas Program B seems to be more gut-wrenching. It's good that I got a kick in the ass in recognizing my weaknesses for my upper chest due to my front delts taking things over, although the 10kg + Bar one-legged backward lunges absolutely killed me, it made me do the 'hard-working/I'm not crapping my pants but acting like I am' face, while also screaming and heavily exhaling to get myself out of the hole.

Oh, and I got new shoes, Kiger 5's and X - Talon 230's. The Nike trail shoes will be for more pounding on my feet orienteering areas and the INOV8's will be for mainly racing or Sunday orienteering.

Tuesday Jul 30 #

5 PM

Cross Country intervals 25:00 [5] 3.0 km (8:20 / km)
slept:8.5 weight:46.4kg shoes: Nike Zoom Terra Kiger 5

Tried these shoes on out of the box, and they have some major pros and minor cons for me.
The pros from training in them today are the ability to corner and them having a pounce about them while having almost no-slip and seem weightless, they also have a lot of room in my toes because I got a size up from normal.
The cons are that they like to ride up my ankles and Achilles a bit too much for what I like, but I like toe room so it's a bargain I am willing to make. Also, they look like a pancake when I'm running and I see my shadow.
My achilles was a bit sore but that's because I'm used to having shoes with a high heel to toe stack height and drop.

Monday Jul 29 #

Gym 10:14 [4]
slept:8.0 weight:45kg

Ab workout before school. Used the perfect ab workout by Athlean X, I've sworn my life to him. I also have been telling everyone about him due to him being strength coaches of MANY MLB teams, trains most if not all WWE superstars who have won a title within 5 years (IDC if WWE is scripted and was trash ever since CM Punk quit on live TV they still nearly kill themselves just for entertainment purposes) and trains Antonio Brown, a famous Wide Reciever in the NFL (Gridiron) and damn well if I don't pursue this sport I'll be living in America being trained by that man Jeff.
3 PM

Gym (Total Body) 50:12 [4]
slept:8.0 weight:45.7kg shoes: Nike Odyssey React

Last week was a 'Recovery' week but was more of a refueling week to get rid of my cold that I ignored for over the holidays.

Anyways, today Jeff uploaded a perfect total body workout for his channel Athlean - X just in time for today. There were two programs, being A and B.

Program A which I did today consists of:
BB Squats - 3 sets of 5 (leg)
BB hip thrust - 3/4 sets of 12 (Hinge)
BB Bench Press - 3 sets of 5 (Push)
DB Farmer Carry - 3/4 sets of 50 steps with 1/2 body weight each hand (Carry)
Face Pulls - 2 sets of 15 (Corrective)

Program B:
BB Deadlifts - 3 sets of 5 (Hinge)
BB Squats/Lunge - 3/4 sets of 10 (leg)
BB OHP - 3 sets of 5 (Push)
BB Row - 3/4 sets of 10/12 (Pull)
DB OH Farmers Carry - 3/4 sets of 50 steps with 1/4 Bodyweight each hand (carry)
Face Pulls/Hip Band Ladder/Pull apart/ER - 2 sets of 12

Oh, and I also did his perfect Ab workout to complete it.

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