SPARTAN RACE
Stadion · Raymond James
AROO
172
days out
Week 8 · Base rebuild · Mon / Wed / Fri · finish the Stadion
RECOVERY DAY
Hold the line
No makeup session. Optional 10-minute easy walk only if breathing is easy.
Next
Walk, stairs, grip
Wednesday, Nov 11
The race is stairs. Walk them. Hang at the end.
TODAY'S TWIST
Bandit hang
Hang once before the walk and once after. Same time both. Do not chase a record.
Breathe like a finisher
In through the nose for 2, out through pursed lips for 4. Stop for chest pain, dizziness, or worse-than-usual breathlessness. Doctor clearance still stands.