Training Log Archive: riley mcfarlaneIn the 7 days ending Jun 23, 2019:
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Sunday Jun 23, 2019 #
10 AM
Orienteering race (SOL) 30:41 [3] ***** 3.6 km (8:31 / km) +105m 7:26 / km
13c slept:8.5 weight:44.6kg shoes: Salomon S/Lab Speed
As the splits aren't uploaded, I will elaborate here.
Overall I had a good race, which was consistent because I had to slow down because it was Malmalling (Grass trees, undergrowth everywhere). There was a newly bulldozed open pathway so I mapped it, others didn't which ended up biting them in the backside XD!
Start to 1st control was easily the hardest for me, if I got this right then I knew I would be fine. I was running over my attack point (pile of rocks aka black mess) and not around it which lost a fair amount of time. I predicted that I'd reach either a boulder next to the control or hit the control. I hit the boulder, ran up the hill a little bit and hit the control.
1st to 2nd control was fairly simple, you either hit the water course before three or hit the clearing as a catching feature. As Craig said to me, probably a better idea to use the knoll as an attack point to the control.
2nd to 3rd control was simply running to control with a proper exit direction.
3rd to 4th control was simply exiting properly, running to the clearing and using that as an attack point to venture through the green. Managed to hit the control without any issue.
4th to the 5th control was simply exiting correctly with the compass, then running to the top of the hill. I knew I would either hit a knoll east of the control or at the actual control. I hit the knoll east of it, thus used this as an attack point into the control.
5 to 6 was simply exiting correctly and running to the top of the hill, checking that I had crossed the knoll/boulder before crossing the newly bulldozed track.
6 to 7 was simple, Keep up with the H1's and wait for a steep drop down the hill.
7 to 8 I minorly stuffed up, but splits would say likewise. I knew I would either hit the rock ridge as a catching feature or hit the control. Hit the catching feature, Anthea caught up to me and I found the control.
8 to 9 I exited perfectly but went up to the hill along the bulldozed track instead of going downhill. A simple mistake by the distraction of other people.
9 to 10 was called exit properly and catch up to Anthea. She made a mistake because I distracted her and I caught up to her again.
10 to 11 I lost focus of the map and let Anthea exit me from the control, to which I saw out the leg. It didn't matter because I assumed Anthea was right but I realized she was too far down the hill from the control at the same time she did. Serves me right for following her on this leg!
11 to 12 was simply exiting correctly and use your compass to run up the hill. I blew off Anthea because I knew I needed to navigate myself otherwise I would make a mistake thus the last leg proving it. She caught up to me anyways because of my shoes being worn and being unable to run fast through the undergrowth and rocky ground.
12 to 13 was simply run away from Anthea, hit the boulder on the control circle or hit the control itself. I hit the boulder and went into my control.
13 to the Finish was simply get onto the track and run my guts out!
Overall I have realized that I already run fast, just need to focus on Orienteering and maintaining map contact throughout the whole course. Need to let my navigational ability to catch up to my parkrun speed though! I have the skills it's just entering the Autonomous stage of Orienteering so It becomes more snappy. Michal had a bad run from what he was describing to me. Poor Craig and Andries :(
Overall I had a good race, which was consistent because I had to slow down because it was Malmalling (Grass trees, undergrowth everywhere). There was a newly bulldozed open pathway so I mapped it, others didn't which ended up biting them in the backside XD!
Start to 1st control was easily the hardest for me, if I got this right then I knew I would be fine. I was running over my attack point (pile of rocks aka black mess) and not around it which lost a fair amount of time. I predicted that I'd reach either a boulder next to the control or hit the control. I hit the boulder, ran up the hill a little bit and hit the control.
1st to 2nd control was fairly simple, you either hit the water course before three or hit the clearing as a catching feature. As Craig said to me, probably a better idea to use the knoll as an attack point to the control.
2nd to 3rd control was simply running to control with a proper exit direction.
3rd to 4th control was simply exiting properly, running to the clearing and using that as an attack point to venture through the green. Managed to hit the control without any issue.
4th to the 5th control was simply exiting correctly with the compass, then running to the top of the hill. I knew I would either hit a knoll east of the control or at the actual control. I hit the knoll east of it, thus used this as an attack point into the control.
5 to 6 was simply exiting correctly and running to the top of the hill, checking that I had crossed the knoll/boulder before crossing the newly bulldozed track.
6 to 7 was simple, Keep up with the H1's and wait for a steep drop down the hill.
7 to 8 I minorly stuffed up, but splits would say likewise. I knew I would either hit the rock ridge as a catching feature or hit the control. Hit the catching feature, Anthea caught up to me and I found the control.
8 to 9 I exited perfectly but went up to the hill along the bulldozed track instead of going downhill. A simple mistake by the distraction of other people.
9 to 10 was called exit properly and catch up to Anthea. She made a mistake because I distracted her and I caught up to her again.
10 to 11 I lost focus of the map and let Anthea exit me from the control, to which I saw out the leg. It didn't matter because I assumed Anthea was right but I realized she was too far down the hill from the control at the same time she did. Serves me right for following her on this leg!
11 to 12 was simply exiting correctly and use your compass to run up the hill. I blew off Anthea because I knew I needed to navigate myself otherwise I would make a mistake thus the last leg proving it. She caught up to me anyways because of my shoes being worn and being unable to run fast through the undergrowth and rocky ground.
12 to 13 was simply run away from Anthea, hit the boulder on the control circle or hit the control itself. I hit the boulder and went into my control.
13 to the Finish was simply get onto the track and run my guts out!
Overall I have realized that I already run fast, just need to focus on Orienteering and maintaining map contact throughout the whole course. Need to let my navigational ability to catch up to my parkrun speed though! I have the skills it's just entering the Autonomous stage of Orienteering so It becomes more snappy. Michal had a bad run from what he was describing to me. Poor Craig and Andries :(
Saturday Jun 22, 2019 #
3 AM
Run race 9:49 [5] 2.55 km (3:51 / km) +50m 3:30 / km
shoes: Salomon S/Lab Speed
Cross country course had to be changed due to the council not wanting any dieback from us trampling through the bush. It caused mayhem but you can understand the ethics of it. Overall went too hard at the start trying to keep up with my mate Dylan, I need to remember he runs 16:47 for 5k and I run 18:20 for 5k and he is 10 kg heavier than me.
5 AM
Gym 15:32 [4]
slept:9.5 weight:45kg
Did Ab workout just like previously mentioned. Lost 2 percent body fat over a week back again to my stable 6 percent body fat.
Been trying out the lemon essential oil from my mum's work colleague, works wonders! I won't be preventing any prescribed substances from entering my body via muscular tear though.
Been trying out the lemon essential oil from my mum's work colleague, works wonders! I won't be preventing any prescribed substances from entering my body via muscular tear though.
Friday Jun 21, 2019 #
5 AM
Gym 52:10 [4]
slept:7.0 weight:45kg
Chest and back today, did abs yesterday. Aimed for muscular endurance again until I can get back to the school gym.
Chest: bench - 4 * 20, incline bench - 3 * 16
Back: Deadlifts - 4 * 40, 30, 20, 20, Pull ups - 2 * failure, Chin ups - 2 * failure, Rows - 3 * 24, 30, 30, Y/W pulls - 2 * failure, shrugs - Interval standard of A reps = A sec holding shrug.
Abs = Side & medial leg raises - 2 * failure, Knee/elbow crunch - 20 reps each side, 90 degree situps - 20 reps, one ups - 1 * failure
Reflection day on my birthday was relaxing but boring.
Chest: bench - 4 * 20, incline bench - 3 * 16
Back: Deadlifts - 4 * 40, 30, 20, 20, Pull ups - 2 * failure, Chin ups - 2 * failure, Rows - 3 * 24, 30, 30, Y/W pulls - 2 * failure, shrugs - Interval standard of A reps = A sec holding shrug.
Abs = Side & medial leg raises - 2 * failure, Knee/elbow crunch - 20 reps each side, 90 degree situps - 20 reps, one ups - 1 * failure
Reflection day on my birthday was relaxing but boring.
Thursday Jun 20, 2019 #
1 AM
Orienteering (Reflection Day 1) 25:10 [2] ** 5.2 km (4:50 / km) +50m 4:37 / km
slept:8.0 weight:45kg shoes: Nike Zoom Fly FN
La Salle's attempt at Orienteering around my map of SVAC being star relay orienteering. Pretty much suited for a baby to run around, with mason 'Shuffling' (I highly doubt it) around the 'course' (Barely a course, idek what they think they are doing) setting the bar or 43 mins 44 sec. Barely like a recovery run for me XD
Monday Jun 17, 2019 #
Note
weight:45.6kg
Bit scary how my body after 4 hours can go from 6 to 8 percent body fat. Thanks a lot, McDonald's you greasy slimy TNC, I can cook better burgers anyways!
5 AM
Gym (Muscular endurance) 45:30 [3]
slept:13.0
Hit the Core, Delts, Triceps, Biceps, and Forearms before Schools Champs.
Aimed for muscular endurance until I can get back at my school gym and aim for some hypertrophy before going on holidays. Would Normally hit the legs as well but I don't want DOMS before my race.
What I did:
Delts - OH Press, Flys, Face Pulls
Triceps - Pin Press, OH pull aways, Drag & Rocking Pushdowns
Biceps - CHeat & Drag curls, Chin-ups, Incline curls, Trifecta
Forearms - Prone wrist curls - reverse curl/ladder climb, rad/uln & sup/pro deviation, Dead arm DB grip burnout
Core - Rotating & midline leg raises, knee - elbow crunch, 90-degree leg crunch, serratus push up/dip
Most are Anatomy terms for exercises, they are SFU on my joints despite the myth of weights stunting your growth as the exercises are from Personal Athlete Trainer Jeff Cavaliere from Athlean - X, he has a youtube channel which fixes many modern issues with meatheads in the gym. I prioritize technique over throwing around a dumbell or bar which ends up in me doing lighter weights than normal instead of getting those #gains which Jeff recommends.
Aimed for muscular endurance until I can get back at my school gym and aim for some hypertrophy before going on holidays. Would Normally hit the legs as well but I don't want DOMS before my race.
What I did:
Delts - OH Press, Flys, Face Pulls
Triceps - Pin Press, OH pull aways, Drag & Rocking Pushdowns
Biceps - CHeat & Drag curls, Chin-ups, Incline curls, Trifecta
Forearms - Prone wrist curls - reverse curl/ladder climb, rad/uln & sup/pro deviation, Dead arm DB grip burnout
Core - Rotating & midline leg raises, knee - elbow crunch, 90-degree leg crunch, serratus push up/dip
Most are Anatomy terms for exercises, they are SFU on my joints despite the myth of weights stunting your growth as the exercises are from Personal Athlete Trainer Jeff Cavaliere from Athlean - X, he has a youtube channel which fixes many modern issues with meatheads in the gym. I prioritize technique over throwing around a dumbell or bar which ends up in me doing lighter weights than normal instead of getting those #gains which Jeff recommends.