Training Log: maprunner

Workout 4: 3 rounds each
1A: Goblet Split Sqt x 12@ (10)
1B: 1 Arm DB Row x 10@ (20)
1C: DB Curl w/hold x 10 (10s)
2A: Slider Ham Curl (slow tempo) x 10
2B: 1 Arm DB Bench Press x 10@ (15)
2C: Band Tricep Ext. x 15

An easy outing on the Hot n Hilly loop

Workout 3: 3 rounds each
1A: Goblet Squat x 20 (15)
1B: 1 Arm Band Row x 15@
1C: Plank Body Saw x 10
2A: Glute Bridge Ft. Elev x 12
2B: Incline Push-up w/ hold at bottom x 12
2C: Stab Ball Rollout x 20

How about another Orienteer's Virtual Happy Hour? Some night next week? Drop me a note or comment here if you'd like to join us.

C • HH 7

Mike had the brilliant idea to ask Mike Shifman to set courses for us at the Riverfront Park. Nice to have a different set of eyes on the map, and to feel like it's a race on a new course.

It was a nice day to be out in these flat and open-ish woods. I struggled a bit physically in the downed stuff. And had mental struggles when I was stressed or tired.

I passed some hikers with an off-leash dog as I approached 4, which got my HR up and distracted me. I was counting hilltops and knew I was at the second one and had to keep going to the 3rd. But I was flustered by the dog and the unmapped ditch that gets me _every time_ I'm out here. When will I learn?

Should have paid more attention on 6 and stayed in the grass longer. Although the grass is not as fun as it looks on the map. It is mowed, but it contains lots of stubble and tough stuff, so it's actually rough running and I trip often.

Bad route choice to 10, missed 11, and went out of my way on 14 to avoid another dog. I saw Mike at 14 (he had come back to wait for me) so I pushed hard from then on to look like I was actually running in the woods.

I was tired after this run. Good way to feel after a planned hard training week.

Workout 2: 3 rounds each
1A: Body weight Split Squat x 15@
1B: 1 arm DB row x 15@ (15)
1C: DB hammer Curl x 12-15 (10s)
2A: Slider Hamstring Curl x 15
2B: 1 Arm DB Bench x 15@ (10)
2C: lying DB Tricep Ext. x 15 (8)

Re-run of an old control picking course at the Overlook. The park was packed with people on this warm day, so I parked at the Corps office and started in the middle of the course.

I still have trouble following rough compass in these crappy woods, so I missed 12. Had fun on the rest of the course.