Training Log Archive: O Joy

OCIN WARS meet at Elk Creek Park Meadow Ridge (east of Sebald Park) Green course (5.8 km) set by Mike Minium This park is a "recovering" golf course but some of the areas are growing in with thorns and no mowing has been done since it was a golf course. A lot of the vegetation mapping needs updated Lost a lot of time on C1 by taking a trail one earlier than I should have and ended up ~ 350 m W of where I thought I was and just E of a lake. Took too much time figuring out the control was even once I got onto the broken up trail. C2 and 3 were in the Sebald Park section of the map - C3 was essentially a bingo control on a hillside of honeysuckle but I beat Stephanie and Bruce to it and led them to it. Brief 180o error out of C5 and lost my lead on Stephanie by taking the woods route to C6 rather than running the trail to the W of the "open" woods. Running across the open in the area N of C6 wore me out - should have run the trail to C10 rather than having to high step across the meadow. Should have been closer to Stephanie's time.

control pickup

OCIN_Elk_Creek_TROL-WARS_Dec_2020_5-Green - Splits

Y MF Swim; 6 min kick, 50 m freestyle, 50 m breaststroke then 2X (1 x 150 m @ 4:30, 3 x 50 m @ 1:30, 1 x 150 m @ 4:30) cd 50 m each breaststroke and back crawl

Dec. strength challenge: push ups, fence rows, step ups

Y MF run

Dec. strength challenge; 1 min wall sit

Y MF RUN

Dec. strength challenge; before run: planks, mountain climbers, and after run: park bench rows, various baby pushups, lunges