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Didn't read the replies, so maybe someone covered this. Mainly, you need water. Period. Depending on how far you work from home, 1 or 2 MRE's if you are talking 30-60 miles. All that 'hardware' in your bag adds weight. When was the last time you walked more than a mile with 20 lbs on your back?
Plan on actually covering 10, maybe 20 miles in a day. I don't care how 'in shape' you are.
As for 'firearms', the whole point will be to avoid any interaction with ANYONE. More than likely, anyone armed will have you outnumbered and know the area of ambush better than you. Chances of survival, almost zero.
My experience? I chased people in the desert for 8 years. When you are trying to 'not be seen' you will move slower. You will have to double back and go around. When I evaced for Ida, I brought ONE pistol, one mag in it, and a big stick 33 rounder for the 'oh shit' that I couldn't avoid, I'm good with a pistol to 100 yards on a human sized target, but at those distances running is a better choice. I was driving a car and planned to use that as my weapon of choice, or my chance to GTFO. People die from lack of water way more than anything else when in bad situations. We burned through water faster than I ever imagined. I found groups with food for days, but no water, bodies all over the place, dead.
As for 'rolling deep' with AR's and plates, unless you are straight our of boot camp, that is weight you could use for food or the essential water. Maybe you could get away with one of those 'camp filters'. But that implies you find water no one else has found and isn't guarding. I never served in any infantry, but I've never heard a 'good' boot camp forced march in full battle rattle story.
Im sticking to a road so there isn't much chance of avoiding people. I have an infant i spend half my day carrying an awkward 30 pounds.
Your right added weight sucks but there's no avoidance some times