Wirth Adventures
W Trek Training · Lola & Ben

Week 4

Go longer · first loaded Sunday
Nov 9 – 15
Saturday
8.6 mi · 1,400 ft
Pack
13 lb
Sunday
5.9 mi · 8 lb
MON
9
NOV
Rest
Rest. Your longest hike yet is Saturday.
Lola
Rest. Walk or stretch if you like.
Ben
Rest.
“No por mucho madrugar amanece más temprano.”
Getting up earlier won’t make the sun rise sooner.
— Dicho
TUE
10
NOV
Tennis · Gym
Go a little heavier if last week’s sets felt solid.
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, slightly heavier.
“Strength does not come from physical capacity. It comes from an indomitable will.”
— Mahatma Gandhi
WED
11
NOV
Weights
Heavier on squats and deadlifts, same clean form.
Lola
Weights, 7 a.m., 45 min: goblet squats, step-ups, Romanian deadlifts, rows, split squats, calf raises, plank. 3 sets of 10, slightly heavier.
Ben
Rest, or a 20-min walk after work.
“El que persevera, alcanza.”
Whoever perseveres, succeeds.
— Dicho
THU
12
NOV
Yoga · Circuit
Open the hips. Check Chiquito trail status and buy an Adventure Pass.
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.
“Walking is the best possible exercise.”
— Thomas Jefferson
FRI
13
NOV
Easy day
Easy day. Pack food and water for a 4–5 hour hike.
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 13 lb.
“Camarón que se duerme, se lo lleva la corriente.”
The shrimp that sleeps gets swept away by the current.
— Dicho
SAT
14
NOV
Main hike
Go long on rocky trail. Eat something every hour.
Lola
Chiquito Falls, Ortega Hwy: 8.6 mi, 1,400 ft. Pack 13 lb. If closed: Dreaded Hill Loop plus the Red Rock Canyon spur.
Ben
Same hike, same pack.
Trail map ↗
“Without haste, but without rest.”
— Johann Wolfgang von Goethe
SUN
15
NOV
2nd hike
First loaded Sunday: 8 lb on tired legs.
Lola
Peters Canyon Loop: 5.9 mi, 650 ft. Pack 8 lb.
Ben
Same hike, same pack.
Trail map ↗
“I went to the woods because I wished to live deliberately.”
— Henry David Thoreau
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