Wirth Adventures
W Trek Training · Lola & Ben

Week 5

Recovery week · everything a little easier
Nov 16 – 22
Saturday
5.5 mi · 820 ft
Pack
13 lb
Sunday
4.2 mi · no pack
MON
16
NOV
Rest
Recovery week: lighter everywhere so the body catches up.
Lola
Rest. Walk or stretch if you like.
Ben
Rest.
“Después de la tormenta viene la calma.”
After the storm comes the calm.
— Dicho
TUE
17
NOV
Tennis · Gym
Lighter weights, fewer sets.
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 10, lighter.
“Lo bueno se hace esperar.”
Good things are worth waiting for.
— Dicho
WED
18
NOV
Weights
Leave the gym feeling better than when you arrived.
Lola
Weights, 7 a.m., 45 min: goblet squats, step-ups, Romanian deadlifts, rows, split squats, calf raises, plank. 2 sets of 10, lighter.
Ben
Rest, or a 20-min walk after work.
“Slow and steady wins the race.”
— Aesop
THU
19
NOV
Yoga · Circuit
Long holds, slow breathing.
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.
“Mañana será otro día.”
Tomorrow is another day.
— Dicho
FRI
20
NOV
Lesson
Lesson only.
Lola
Tennis lesson. No strength, no hike.
Ben
30-min walk after work, wearing the pack at 13 lb.
“Querer es poder.”
Where there’s a will, there’s a way.
— Dicho
SAT
21
NOV
Main hike
Keep 13 lb on a shorter route. Practice smooth, quiet descents.
Lola
Crystal Cove Moro Ridge loop: 5.5 mi, 820 ft. Pack 13 lb.
Ben
Same hike, same pack.
Trail map ↗
“Festina lente.”
Make haste slowly.
— Emperor Augustus
SUN
22
NOV
2nd hike
Easy, no pack.
Lola
Red Rock Canyon, Whiting Ranch: 4.2 mi, 470 ft. No pack.
Ben
Same hike.
“Gota a gota, el agua horada la piedra.”
Drop by drop, water wears through stone.
— Dicho
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