Milestone #2 solo 4 mile hike

Baseline for training: 

The average day of walking on the camino involves walking 15 miles on a mix of dirt farm roads and asphalt roads and ascending 1250 feet .  I need to finish every day with enough energy to find my accommodations. Shower. Wash clothes. Grocery store for ice and breakfast. Dinner. 

The Moanalua Valley trail is very similar to walking the camino: park 2 miles from dirt road 11 mile hike ascending 1100 feet. 2 miles of asphalt road at the end for a total 15 miles. I will gradually get to this distance ? Most likely in Jan or Feb. Baby steps. Today just 4 miles . This will be my measure my training progress. 

My metrics are distance. Time. Assent. Sleep . Balance,  endurance, weight , flexibility and left arm use

Distance 4.1 miles         s/ b 15-17’

Time 2 hours 7 minutes (s/b 5-7 hours)

Pace 30 minute miles     (s/b 15 to 25minutes)

Assent 350 feet

Sleep 4hours                 (s/b 5-6 )

weight 191                     ( s/b 180)

Endurance 45 min         (s/b 6-8 hours)

Balance- Today was a “7” only required for downhills (s/b 9 or 10)

 

Balance Metric Scale 

1. fell 

2. started to fall, 

3walking aids required, 

4 freezing during walking , baby steps 5. 

5freezing only with blendEd and rotating movements , 6. 

6freezing at start,of hike , 

7. Sticks only required for downhills 

 8. Minor imbalances 

 9. able to look over shoulder with no balance issues 

10. walk no issues.

Flexibility

lower back,pain Iimits Flexibility 

 Left arm Left arm is not automated, height 2-3 inched inches longer than right side . Better then pre hand surgery but needs work. 

 Notes: running shoes are not safe. Buy hiking shoes waterproof Low Walking sticks.

Make appt with hip doctor for clicking sensation.