Wirth Adventures
W Trek Training · Lola & Ben

Week 3

Meet Dreaded Hill · three sets
Nov 2 – 8
Saturday
6.1 mi · 1,230 ft
Pack
12 lb
Sunday
4.2 mi · no pack
MON
2
NOV
Rest
Rest. A third set starts this week.
Lola
Rest. Walk or stretch if you like.
Ben
Rest.
“La práctica hace al maestro.”
Practice makes the master.
— Dicho
TUE
3
NOV
Tennis · Gym
Three sets now — keep the same weight.
Lola
Tennis, evening.
Ben
Gym, 45 min, while Lola plays: goblet squats, step-ups, Romanian deadlifts, rows, split squats, calf raises, plank. 3 sets of 10.
“The best way out is always through.”
— Robert Frost
WED
4
NOV
Weights
Three sets. Lower slowly on squats and step-ups — that’s your downhill strength.
Lola
Weights, 7 a.m., 45 min: goblet squats, step-ups, Romanian deadlifts, rows, split squats, calf raises, plank. 3 sets of 10.
Ben
Rest, or a 20-min walk after work.
“Despacito y buena letra.”
Slowly, and with neat handwriting.
— Dicho
THU
5
NOV
Yoga · Circuit
Stretch out the extra volume.
Lola
Yoga, 7 p.m., gentle.
Ben
Home circuit, 30 min, during yoga: pack step-ups, walking lunges, single-leg deadlifts, side planks. 3 rounds, then 10 min stretching.
“First say to yourself what you would be; and then do what you have to do.”
— Epictetus
FRI
6
NOV
Lesson
Lesson only. Save the legs for Dreaded Hill. Pack to 12 lb.
Lola
Tennis lesson. No strength, no hike.
Ben
30-min walk after work, wearing the pack at 12 lb.
“Hoy por ti, mañana por mí.”
Today for you, tomorrow for me.
— Dicho
SAT
7
NOV
Main hike
Meet Dreaded Hill: steady pace up, short steps down.
Lola
Dreaded Hill Loop, Whiting Ranch: 6.1 mi, 1,230 ft, counter-clockwise. Pack 12 lb.
Ben
Same hike, same pack.
Trail map ↗
“It is not because things are difficult that we do not dare; it is because we do not dare that they are difficult.”
— Seneca
SUN
8
NOV
2nd hike
Shake out the legs.
Lola
Red Rock Canyon, Whiting Ranch: 4.2 mi, 470 ft. No pack.
Ben
Same hike.
“Mens sana in corpore sano.”
A sound mind in a sound body.
— Juvenal
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