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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: riley mcfarlane

In the 7 days ending Sep 27:

activity # timemileskm+m
  Orienteering2 1:25:15 6.07(14:03) 9.77(8:44)
  Gym1 45:00
  Recovery Run1 17:30 2.52(6:57) 4.05(4:19)
  Total4 2:27:45 8.59 13.82
averages - sleep:9.3 weight:47.1kg

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Tuesday Sep 24 #

6 AM

Recovery Run 17:30 [3] 4.05 km (4:19 / km)
shoes: INOV8 Road Talon 240 C

Stayed up until 11 on Sunday doing science, doing the same tonight for PE. Sorry, Anthea, my lack of organization comes first.
This'll probably be my last AP log ever, as I am approaching the athletics season and idek how long the trainings are, they are unpredictable. I will also be approaching ATAR so AP will become a huge procrastination source in the future.

Monday Sep 23 #

Gym 45:00 [5]
shoes: Nike Zoom Fly FN

Did a variation workout today. Consisted of:
55kg Deadlifts - 3 sets of 5
35kg Bench Press - 3 sets of 5
35kg Barbell Rows - 4 sets of 10
10kg each Incline Dumbell Bench Press - 3 sets of 12
3kg cable machine Face Pulls - 2 sets of 15
Pretty sure I bruised my back rushing the deadlifts because I buttwinked (Lower back going into posterior pelvic tilt from anterior pelvic tilt) when going up for the deadlifts due to lack of hamstring flexibility, I was planning to take at least a month off from the gym anyways but now I have an actual reason not to go to the gym. Wonder if it'll affect my running. Coccyx feels excessively bent.

Sunday Sep 22 #

10 AM

Orienteering race 1:13:05 [5] 7.27 km (10:03 / km)
slept:9.0 weight:47.5kg shoes: INOV8 X - Talon 230

Overall just felt that it was a ____ ___ __ _ ____ ______. Started off bashing though green for the first third of the course, so I couldn't get into reading my map AT ALL. Which lead to several mistakes in the more technical second third of the course. I died when I saw Aldo at the finish when I was going from 10 to 11, he took the soul out of me. Safe to say that I choked hard this weekend, so Craig can gladly take his overall SOL champion trophy.

Generally, if I am having the perfect run, I start off slow and the map has lots of open terrains to start with or just no rubbish under the feet. That way I can judge how fast the event should be run so that in the technical second third of the course I can really crack down and get into the map. Around the last third of the course, I really pick up the pace, say from 6-7 min/km to 3:30-5 min/km. But today, I had to rush the first controls which were horrible and I could barely get into the map, the middle part I made all my mistakes and Aldo stretched his wings and the last third I made mistakes despite running incredibly slow, while Aldo came flying in the finish.

Saturday Sep 21 #


Just looked at my start times for Oceania, super stoked. LETS GOOOOOOOOOOOOOOOOOOOO !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
1 PM

Orienteering race 12:10 [5] 2.5 km (4:52 / km)
slept:9.5 weight:46.7kg shoes: Nike Zoom Fly FN

Watch said 12 10, splits said 12 21 smh. Took way too long route choices, in order to take the safer option. Ran an extra 500m compared to Aldo, but I made zero mistakes. He ran 5:02min/km, I ran 4:47 min/km. I honestly believe that I probably run faster than my watch says because of the constant cutting of corners by the GPS when in reality I feel like I am running 3:40 min/km it's nonsense to me. Also could feel shin splints coming in as well.

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