Training Log Archive: LittleMonkey

Blue at Morgan Territory. Finally a good run on blue. The park is beautiful, much flatter than normal bay area parks and more technical, with much less fight and crap. Francois set a great course with a lot of short legs that kept you thinking and moving fast. I didn't really make any big mistakes. Missed the control a few times and had to circle back, and was hesitant on several controls, but overall a satisfying run. Very fun, a great way to end the season!

C • Photo essay 2

lost a lot of ground but good to be back doing it
chest press (machine)
1 x 12 60 lbs
1 x 5 140 lbs
1 x 3 140 lbs
1 x 6 120 lbs
lat pull
1 x 12 70 lbs
1 x 5 145 lbs
2 x 6 130 lbs
dumbbell shoulder press
1 x 12 15 lbs each arm
1 x 6 30 lbs each arm
2 x 6 35 lbs each arm
dumbbell bicep curl
2 x 6 30 lbs each arm
1 x 6 25 lbs each arm
prone dumbbell tricep extension
3 x 6 15 lbs each arm

Red at Huddart (they didn't have blue). That may be the steepest park in the bay area, not an easy feat. I was unhappy with my navigation, I made at least 12 min of mistakes on 7, 11, and 12. Vegatation boundaries which are redwood groves in the general forest are not easy to read. Nevertheless it was one of the most fun races I've done in awhile since it was all forested and so more technical than normal bay area terrain. I was fighting for the lead with Misha, Peter Graube, and another guy (though I started behind them all) for many controls until I finally pulled away at 13 and finished strong. Lots of fun, good courses.

blah blah blah

Blue at Briones. A very tough, physical course. I think there was significantly more climb than the stated 450 m. Star thistle are painful. I had a good race, navigated well on almost every control. Mostly just not in good running shape since I haven't been running. Could have gone faster if I'd been able to push harder. A few times, especially on 3, I took weird winding routes to avoid brush and hills too steep to climb. They felt like bad choices but they may have been the best possible in the terrain. Beat Russell as he hit a wall from the difficulty of the terrain.
Now I'm wiped out. It's good to be orienteering again.

3 on 3 is exhausting, great game

dumbbell fly
1 x 8 25 lbs each arm
2 x 5 45 lbs each arm
1 x 6 40 lbs each arm
lat pull
1 x 10 70 lbs
1 x 4 145 lbs
2 x 8 130 lbs
dumbbell shoulder press
1 x 10 20 lbs each arm
1 x 6 35 lbs each arm
2 x 5 35 lbs each arm
dumbbell bicep curl
1 x 10 20 lbs each arm
2 x 5 30 lbs each arm
1 x 8 20 lbs each arm
prone cross-body tricep extension
2 x 8 15 lbs each arm
1 x 7 20 lbs each arm

Mostly taught Mina to climb and belayed. But also climbed a 5.9 (blue) and 5.8 (pink). At the end almost climbed a fun 5.9 (white) but fell off at the top.

flat bench press:
3 x 4 90 lbs + bar
cable two-hand downward tricep extension:
3 x 8 55 lbs
cable shoulder exercises:
lateral raise behind back 1 x 8 10 lbs each arm
lateral raise in front 1 x 8 10 lbs each arm
forward raise 1 x 8 10 lbs each arm
cross cable back/shoulder pull 2 x 8 10 lbs each arm
combo cable downward tricep extension 1 x 8 10 lbs and forward tricep extension 1 x 8 10 lbs each arm