Saturday Jun 3 |
 | Pack 2:02:31 [5]17 km (7:12 / km) | |
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| Lake of the Ozarks State Park
Trail of the Four Winds
Ran with a 20 lb pack.
Lack of a breeze and the humidity in the valleys made for a tough last 3rd. Still a good workout. |
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| C • Nice long run 2 |
Friday Jun 2 |
| Trail 36:00 [3]3.0 mi (11:59 / mi) | |
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| Ha Ha Tonka State Park
Ran with my son on parts of the Acorn, Devil's Kitchen, and Spring Trails. Some parts were overgrown and most were very rocky. Had to be cautious. Has a couple of tough hills. |
Thursday Jun 1 |
| Pack 1:15:03 [4]7 km (10:43 / km) | |
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| Ha Ha Tonka State Park
Spring Trail Loop
7/10 mile loop starting with a very rough downhill trail to a flat paved trail to the spring followed by 316 steps to top then a level trail to start. Did this loop 6 times with a 20 lb pack. |
Wednesday May 31 |
| Weight Lifting 25:00 [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 |
Tuesday May 30 |
| Road 40:00 [2]5.0 mi (7:59 / mi) | |
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| Ran on the flats of Linn Creek with the XC kids. |
Monday May 29 |
| Road 36:00 [2]4.0 mi (9:00 / mi) | |
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| Ran with my son to Tunnel Dam Road and back then to the top of Elbow Tree Hill and back. |
Sunday May 28 |
| Note | |
| (rest day) |
| Yard work. Hot and sweaty. |