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Training Log Archive: riley mcfarlane

In the 7 days ending Aug 9:

activity # timemileskm+m
  Gym3 1:13:51
  Cross Country4 44:42 7.26(6:09) 11.69(3:49) 120
  Recovery Run2 39:07 5.0(7:49) 8.05(4:52)
  Total8 2:37:40 12.27 19.74 120
averages - sleep:10.2 rhr:7 weight:46.2kg

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Friday Aug 9 #

Gym 13:32 [4]

Ab workout.

Thursday Aug 8 #

Recovery Run 20:25 [3] 4.0 km (5:06 / km)
slept:8.0 weight:46.8kg shoes: INOV8 Road Talon 240 C

Turns out this week was going to be a week with three rest days... Thanks, OWA and La Salle College smh...

Cross Country intervals 17:21 [5] 4.32 km (4:01 / km)
shoes: Nike Zoom Terra Kiger 5

Did Intervals of the 1500m course at states and the 3000m course for cross country. It will be very fast in some sections meanwhile in others it will be slower.

Pissed at the teacher for canceling gym club and I couldn't go yesterday because of Lily's birthday so she wouldn't have the need for her to be anxious over me not being ready to go to dinner.

Tuesday Aug 6 #

Gym 14:48 [3]

Ab workout which cost me being late to school... Just wish that school wasn't such a pain in the butt for lily so her and mum can stop constantly rushing me and breaking down after me being 30 seconds to 5 minutes late.

I definitely have my priorities straight XD luckily I will cut off social media now when waking up
5 AM

Recovery Run 18:42 [3] 4.05 km (4:37 / km)
rhr:7 slept:7.5 weight:45.5kg shoes: Nike Zoom Fly FN

Went faster than usual but felt good so meh. Was running late though metaphorically and literally badoom crash/ptsssss
4 PM

Cross Country warm up/down 7:34 [2] 1.53 km (4:57 / km)
shoes: Nike Zoom Fly FN

Standard basic warmup
5 PM

Cross Country 8:46 [5] 2.84 km (3:05 / km)
slept:7.5 weight:46kg shoes: Nike Zoom Fly FN

Did tempo run intervals with Jade Lewis aka the coach who makes you push to the limits? Anyways, I kept on saying in my head that you have heaps more in the tank because I was bloody going at Eliud Kipchoge pace despite being 10kg lighter than him XD

Monday Aug 5 #

Gym 45:31 [5]
slept:7.8 weight:46.7kg shoes: Nike Odyssey React

Program B of total body workout, with some extra DB clean and press along with Middle deltoid raises to train up the weak links. Nothing special will do an ab workout tomorrow after a recovery run.

Now that I have learned all the big lifts and their techniques with correct form, I've had my weightlifting PB's skyrocket! here are some of my PB's:
Deadlift: 20kg + 15kg bar (felt I could load up another 10kg)
Squat: 20kg + 15kg bar
OHP: 10kg + 10kg bar

I used to struggle deadlifting 5kg plates, could barely sissy squat with proper form with 2.5kg plates and god forbid try and OHP over 1.25kg plates, all on the bars at the school gym.

Just need to get my middle delts and triceps to catch up a bit compared to my other muscles and I'll be F_____ laughing! I started this ever since last year's nationals and I was at around 10% body fat 41kg, basically only had speed. At easter, I only started to watch Athlean X and learn all the correct lifts with proper form and train athletically after my Ab workouts were too easy. Now I feel like I'm just getting over the hump of hard gainers and starting to see progress, or maybe fill out my newbie gains now that I know how to fuel my body properly.


Just realized this year is the most important year of my life... will give context later!

Saturday Aug 3 #

4 AM

Cross Country race 11:01 [4] 3.0 km (3:40 / km) +120m 3:04 / km
slept:10.0 weight:46kg shoes: Nike Zoom Fly FN

Definitely missing the lack of park runs and orienteering events. Felt strong but my aerobic system was a bit weak due to recovering from the cold. Probably going to an 18th birthday party and staying up until like 2 AM doesn't help either after this race...

Oh well, I learned why being under the influence can make you such a different person (Not personally, I'm an ATAR kid and a child of Sharon McFarlane so there isn't even the slightest thought of underage drinking) because of all of the drunk Year 12's at the party.

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