Training Log Archive: BP

Really crappy day. And that's it!

Event: MNOC Lake Elmo Park Reserve
 

Sunny but breezy out

Fresh air opportunity

Confession and apology time.
I had bad tude from the get go, getting hung up (again) on I-94 closure (I am jinxed!).
dNF'd on Green today.Had trouble reading the map (contours esp through rough open screen), big bumble on 3 which totally confused me coming across a "track" at the edge of an open area. Compass line seemed fine, distance wise I stopped at turned out to be 100m short of control- penny dropped at 5. On line 80m in and I could not find the ruin. Continued on to 120m and voila- wtf? Closer look at map revealed a 1:15,000 printing which completely surprised me but made sense of errors on 3 and 5. Irritated with myself, I turned the outing into a trail run, map walk outing. Cardinal sin at the finish- I complained about the map.
So my humble apologies to both Ian and Erin for blaming the quality of the map. I had a bad day and I am sorry- it was uncalled for.

C • A classy apology 2

GREEN - Splits

Pretty nice and warm out. Paths a bit muddy from the rain.

Short spin. Funny thing is I felt my legs were trashed from another day standing around plus mental fatigue from a couple of intense days, but got to the gym and then got into the zone- just goes to show you never know how it's going to go.

Felt surprisingly good and pushed the envelope.

SL TRX Squat 3x10 each
Wall Sit 3x10 (2min)
TRX Row 3x10

Walking Lunges 3x10 (15#)
Sandbell (15#) Push Up 3x10
SL Plyo board 3x30 (N,S,E,W) each leg

RDL 3x10 (95#)
Lateral Lunges 3x10 each
Glute Ham Raise 3x10 (35#)

Plank Ups 3x20
Deadbug 3x
Superman 2x 8# med ball 3x1min

Legs with roller.

Almost 10 hours on my feet today, so not surprisingly legs were tired and stiff. No time for LT amble, so trail run in the twilight from home. Temp around 40F with rain, but didn't feel chilled. Easy amble almost a shuffle but better than nothing.

CQ CQ CQ this is KE0ABL, kilo echo zero alpha bravo lima. Standing by :)

C • It is warm outside... 5

Sponsored a corporate team building day, so spent a pleasant 6 hours out in the sunshine doing high ropes stuff. Did a bit of walking and had the FR on to keep me honest.

Made my first transmit (I guess like a virgin for the very first time) on the Ham net tonite, tuning into the Minnetonka (145.450 MHz) repeater from Chaska with a std HT rubber duckie aerial and got a clear/ strong reception with 5/9 rating.

Blustery but warm

Mile before and a bit after fartlek

4x30sec with 30sec jog recovery then 6x1 min with 1 min jog recovery then 4x30sec alt with jog recovery: work at 6m/mile

Legs with roller then the ritual evening 15 min sauna @175F plus vapor.