Wirth Adventures
W Trek Training · Lola & Ben

Week 2

Pack on · first loaded hike
Oct 26 – Nov 1
Saturday
5.5 mi · 820 ft
Pack
11 lb
Sunday
4.2 mi · no pack
MON
26
OCT
Rest
Recover from the trip and the Smokies.
Lola
Rest. Walk or stretch if you like.
Ben
Rest.
“Rest is not idleness.”
— John Lubbock
TUE
27
OCT
Tennis · Gym
Same moves as last week, two more reps each.
Lola
Tennis, evening.
Ben
Gym, 45 min, while Lola plays: goblet squats, step-ups, Romanian deadlifts, rows, split squats, calf raises, plank. 2 sets of 12.
“Más vale paso que dure y no trote que canse.”
Better a pace that lasts than a trot that tires.
— Dicho
WED
28
OCT
Weights
Add weight only if last week’s final reps felt easy.
Lola
Weights, 7 a.m., 45 min: goblet squats, step-ups, Romanian deadlifts, rows, split squats, calf raises, plank. 2 sets of 12.
Ben
Rest, or a 20-min walk after work.
“Do what you can, with what you have, where you are.”
— Theodore Roosevelt
THU
29
OCT
Yoga · Circuit
Calves, hamstrings and hips — the hiking muscles.
Lola
Yoga, 7 p.m., gentle.
Ben
Home circuit, 30 min, during yoga: pack step-ups, walking lunges, single-leg deadlifts, side planks. 2 rounds, then 10 min stretching.
“Adopt the pace of nature: her secret is patience.”
— Ralph Waldo Emerson
FRI
30
OCT
Easy day
Easy movement. Legs fresh for Saturday. Load the pack to 11 lb tonight.
Lola
15 min home strength (chair squats, step-ups, calf raises, band rows, bird dogs), then a 45-min easy hike: Red Rock Canyon or Peters Canyon.
Ben
30-min walk after work, wearing the pack at 11 lb.
“Methinks that the moment my legs begin to move, my thoughts begin to flow.”
— Henry David Thoreau
SAT
31
OCT
Main hike
First loaded hike. Adjust the hip belt until the weight rides on your hips, not your shoulders.
Lola
Crystal Cove Moro Ridge loop: 5.5 mi, 820 ft, up the East Cut Across. Pack 11 lb.
Ben
Same hike, same pack.
Trail map ↗
“Quien madruga, Dios lo ayuda.”
God helps the early riser.
— Dicho
SUN
1
NOV
2nd hike
Easy legs, no pack.
Lola
Red Rock Canyon, Whiting Ranch: 4.2 mi, 470 ft. No pack.
Ben
Same hike.
“In every walk with nature one receives far more than he seeks.”
— John Muir
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