Adventure Race Preparation - Base Training Closing, Starting the Build

Base training phase is quickly coming to an end for REV3 Shenandoah Epic 26hr Adventure Race.  Hit some good workouts, missed some and supplemented others.

Jan will introduce more specific training to AR and will be last month of heavy lifting in the gym. February will bring more "functional lifting".  Sandbags anyone?!

Still going strong with the daily mile.

I've just heard about something wonderfully awful called cold shower therapy.  Today I fell down the internet hole of trying to identify the perfect AR backpack even though I have more packs than I'd care to admit that would probably get the job done just fine.

Note, the below schedule only lists focused workouts.  I will be running at least a mile a day and possibly bike commuting to work (if I can work up the moxie to fight traffic again in a #NarrowMarginsDumbPeopleSmartPhone era).

			12/27/2013 – Build 1.0
			Mon	Tue	Wed	Thur	Fri	Sat	Sun	Weekly Notes
Week 4	12/23	12/29	Lift Heavy Push Legs Plankathon	Lift Heavy Pull Legs Abs	Ride 20 min	Lift Heavy Push Legs Plankathon	Lift Heavy Pull Legs Abs	Walk 15 min 20 - 30 lb pack	6	Base 4
Week 5	12/30	01/05	Ride 45 min Heavy Push Plankathon	Row 20 min Heavy Pull Core	rest	Ride 30 min Row 20 min	rest	2.5 hr trek	rest	Build 1-1
Week 6	01/06	01/12	50 min cardio	rest	Ride 45 min Heavy Push Plankathon	Row 25 min Heavy Pull Core	rest	3 hr bike 30 min trek	rest	Build 1-2
Week 7	01/13	01/19	50 min cardio	rest	Ride 20 min Heavy Push Plankathon	Row 30 min Heavy Pull Core	rest	4 hr night ops	rest	Build 1-3
Week 8	01/20	01/26	2 mi rec jog Long stretch	rest	Swim 1 hr	5 mi rec jog	rest	Skills or X-Train	rest	Recovery 1