Tomorrow, IF my piriformis permits it, I hope to do a 3.5 to 4 hour walk. But I will not push through pain to do so. I have 8.5 hours to go and I can get that in 4 2 hour plus walks, and I do have time to do that. That probably would get me to 90 plus miles, and going long will actually hurt my total. But to me, that is more in the spirit of things.
Anyway, I am at 415 total miles before this year and I need 25 more (total) to get to the 500, and I have 8.5 hours to do it. It shouldn’t be that tough, even with some piriformis issues.
Workout notes: warm up then:
pull ups: 50 in 10:04; I was at 8 minutes with 10 to go (mostly singles) and I needed to step it up just a bit more
bench press: 10 x 132, 5 sets of 3 x 181. First set of 3 was hot garbage (3’rd rep) but sets 2-4 got progressively better; 5 was hard again. This took about 25 minutes
dead lift (trap bar), 10 x 145, 10 x 184, 10 x 184 deficit (10 kg plate), 10 x 206 deficit
row (trap bar), 3 sets of 8 x 134
seated shoulder: 3 sets of 10 x 80 (fairly easy)
2:30 plank
Above took about 70 minutes; the bench press reps required some rest.
Life of an old goat 