Dates: May 22-23 Hike: 7 to 10 miles (Yellow Trail) until we hit snow
Duration: Leave Saturday Morning around 6am Return Sunday Night
Equipment Needed: Full Pack (50lb minimum)
Purpose: The purpose of this hike is to climb about 4,000ft with a full pack to gage our physical conditioning. If we decide to hike into Low Divide (Center of the Olympic National Park) from the east side through Hayden Pass we will need to be ready for an
aggressive vertical climb.
Cardio - Interval Training (2 days/week 30-45 minutes)
HOW TO
Spin Bike, Tredmill, elipticle runner, stair stepper, etc..
Step 1 - 5 minutes warm up at 50%-60% of your max effort
Step 2 - 30 seconds at 90% of your max effort
Step 3 - 1 minute recoup at 50% to 60% of your max effort
Step 4 - Repeat Steps 1 and 2 four more times
Step 5 - 5 minute recoup at 50% to 60% of your max effort
Step 6 - 45 seconds at 90% of your max effort
Step 7 - 1 minute recoup at 50% to 60% of your max effort
Step 8 - Repeat Steps 6 and 7 four more times
Step 9 - 5 minute recoup at 50% to 60% of your max effort
Note: As you get conditioned repeat steps 6 through 9 until you have had enough - Who Rah!
Cardio - Endurance Training (2 days/week 45 minutes - 1 hour)
HOW TO
Keep heart rate at 140 to 150 depending upon your age for the entire duration - Mix Up the exercises.
Weight Training Goal 4 days / week
HOW TO
Leggs 2 days per week (3 sets / 6 to 8 reps to failure)
Upper Body 2 days week (3 sets / 4 to 6 reps to failure)
ABS - All 4 days
Stretching all 4 days.
More details to come....
Lift weights at least 2 days per week. The stronger you are the more you will ENJOY the hike!
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