Saturday Mar 18 |
 | Pack Run 2:09:00 [5]20 km (6:27 / km) | |
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| 20K pack run with a 20 lb pack on the Trail of the Four Winds in Lake of the Ozarks State Park (controls 15-22 of Bonk Hard Chill). Mostly single track with significant climb. |
Friday Mar 17 |
| Weight Lifting 25:00 [3] | |
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| Routine Weight Exercise (upped reps)
3X10 reps of 80 lb on bowflex for 5 upper body/ab exercises
3X10 reps of 160 lb on bowflex for 2 shoulder/back exercises
3 sets of 20 ab crunchers |
Thursday Mar 16 |
| Road Run (Camdenton HS Track) 38:16 [3]5.0 mi (7:38 / mi) | |
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| Ran 8K on the track (10 laps counterclockwise, 10 laps clockwise). Pack runs and weight training have made me strong and enduring though I do not have usual leg speed. Thought I'd see what I could do without weight. Hoped to run 40 to 44 minutes but was surprised with pace. 1600 m splits were 7:52, 7:46, 7:46, 7:33, 7:19. Half splits were 19:31 and 18:45. |
Wednesday Mar 15 |
| Note | |
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| KC work day. Up at 4 AM, home by 10 PM. No time to train. |
Tuesday Mar 14 |
| Pack Run 1:00:00 [4]6.0 mi (10:00 / mi) | |
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| Ran Woodland Trail 6 mile loop with 20 lb pack. This trail was used for checkpoints 26-32 on the Bonk Hard Chill. |
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| C • That's Hard! 2 |
Monday Mar 13 |
| Weight Lifting 20:00 [2] | |
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| Routine Weight Exercise
3X8 reps of 80 lb on bowflex for 5 upper body/ab exercises
3X8 reps of 160 lb on bowflex for 2 shoulder/back exercises
2 sets of 20 ab crunchers |
Sunday Mar 12 |
| Note | |
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| After several hours of yard work, went inside to do some storm tracking. Had an F2 go about 15 miles north of us and another radar twister went about 7 miles south (didn't touch down). Better than the F3 that went 1 mile south of us back in '03. All clear came around 2 AM. |