Saturday Apr 8 |
 | Pack Run 2:21:36 [4]22 km (6:26 / km) | |
| |
| Ran the Honey Run Trail at Lake of the Ozarks State Park (this is near the rogaine section of the Bonk Hard Chill adventure race) with a 20 lb pack. Did the south loop (5K) then the north loop (7K), then the out and back to the trail head (10K). Ran the entire way. South loop is rather forgiving, the north loop has one good climb, and the out and back is basically uphill out and downhill back. The up going out was tough. The downhill coming back was actually slower than going out. |
Friday Apr 7 |
| Weight Lifting 25:00 [3] | |
| |
| Routine Weight Exercise
3X8 reps of 90 lb on bowflex for 5 upper body/ab exercises
3X8 reps of 180 lb on bowflex for 2 shoulder/back exercises
2 sets of 20 ab crunchers |
Thursday Apr 6 |
| Note | |
| (rest day) |
| One night's sleep over the previous two makes me a tired boy. |
Wednesday Apr 5 |
| Road Run 37:49 [3]5.0 mi (7:33 / mi) | |
| |
| KC work day - Ran near the Plaza on the Mill Creek Park loop trail (5.5 laps = 5 miles). Loop is steep in the NE corner with a gradual slope to the south. Ran counter-clockwise. |
Tuesday Apr 4 |
| Weight Lifting 25:00 [3] | |
| |
| Routine Weight Exercise
3X8 reps of 90 lb on bowflex for 5 upper body/ab exercises
3X8 reps of 180 lb on bowflex for 2 shoulder/back exercises
2 sets of 20 ab crunchers |
Monday Apr 3 |
| Pack Run 1:04:23 [4]6.0 mi (10:43 / mi) | |
| |
| 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 • ok, whats the training goal of... 2 |
Sunday Apr 2 |
| Note | |
| (rest day) |
| |