Bear Creek Trail
From Skaggs Springs Vista trail head, hike to Island view and back.Explored exposed lake bed because of low water plus stopped for photos.
Approx Miles: 5
Approx Time: 02:00:00
SEPTEMBER 2009
Monday, November 30, 2009
Saturday, November 14, 2009
Location: Lake Sonoma
Workout: Endurance less than 90
Trail Hike / Trail Work
Boat Launch Trail/Bummer Peak trail. Return the same.
When I got to the Boat Launch Trail and the Dry Creek Trail junction, I noticed the sign post was down. I decided I'd come back out with a shovel and post hole digger and fix it. But first, I'd finish my hike.
After checking with the Rangers and getting the OK, I went home and came back with the tools I needed to re-set the signpost.
Before.
Time: Count as 01:45:00
Sunday, November 08, 2009
Sunday, November 01, 2009
Saturday, October 31, 2009
October Final
Days in October: 31
October Exercise Days: 2
October Exercise Hours: 7075
October Cycling miles: 0.0
Lake Sonoma
Workout: Endurance
Trail Run/Speed Hike - No Name Flat / Lone Rock / Gray Pines
I found a brand of ankle braces that I really like. I was able to run confidently without worrying about rolling my ankles.
Someone doing it the right way on the Boar Scat Trail.
Miles: Approx 6
Time: 00:58:00
Sunday, October 11, 2009
Location: Lake sonoma
Workout: General
Lake Sonoma Hike
Gray Pines trail to the lake and back with Katie
A view of the lake through Gray Pines.
Overcast at lake level
Time: 00:40:00
Saturday, October 03, 2009
SEPTEMBER FINAL
Days in September: 30
September exercise Days: 7
September exercise hours: 11.5
September cycling miles: 45
Sunday, September 27, 2009
Location: Sonoma Coast
Actual: 9/26/09
Workout: Endurance >90
Paddling/Russian River
Casini Ranch CG to Jenner By The Sea.
Paddled with a group of Jenni and Dan's friends.
Steady pace.
Getting ready at the Casini Ranch put in.
Location: Northern California
Workout: Endurance >90
Hiking/Elk Prairie SP
Brown Creek Trail/Rhododendron Trail/South Fork Trail
Distance: 2 miles
Time: 02:00:00
...More to come
Location: Northern California
Workout: Endurance >90
Actual: 9/18/09
Hiking/Elk Prairie SP
Elk Prairie Loop
With Marcie and Wyatt
Approx. Distance: 2 miles
Time: 02:00:00
Workout: Endurance <90
Actual: 9/18/09
Hiking/Elk Prairie SP
Fern canyon Loop
Approx. Distance: 1 mile
Time: 01:00:00
...more to come.
Tuesday, September 15, 2009
Location: Sonoma County Backroads
Workout: Endurance <90
Cycling/Road Bike - Warm Springs Dam
Out & back from home via Dutcher Crk. Rd.
Time: 1:10:00
Miles: 17.32
Location: Lake sonoma
Actual: 9/14/09
Workout: Endurance <90Trail Hike with Katie
Boat Launch Trial/Gray Pines Trail loop
Time: 00:30:00
Monday, September 07, 2009
Location: Sonoma County Backroads
Workout: Endurance <90
Cycling/Road Bike - Canyon Road loop
Via Dutcher Creek/Dry Creek Roads. Return Chianti/Frontage Road.
Slight headwind at Geyserville which increased as I rode north towards Cloverdale.
Approx. Output: 75%
Miles: 18.92
Time: 01:18:22
Sunday, September 06, 2009
Location: Cloverdale Backroads
Workout: Endurance
Cycling/Road Bike
Preston Loop with downtown return
Miles: 7.8
Time: 28.10
Sunday, August 30, 2009
August Final
Days in August: 31
August exercise days: 1
August exercise hours: 1
August Cycling miles: 12.0
Location: West Hills, Cloverdale Backroads
8/29Workout: General
West Hills hike with Katie
Time: 00:30:00
8/30
Workout: General
Cycling/Road Bike
Asti out and back from home.
Time: 00:28:10
Miles: 7.3
Workout:Gym
Getting going again
3 Rounds of
5x push-up
5x Abmat sit-up
5x band assisted kipping pull-up
3x 5 clean & press @ 65#
Saturday, August 01, 2009
JULY FINAL
Days in July: 31
July exercise days: 1 (No post - Preston Loop, long version)
July exercise hours: 1
July cycling miles: 12.0
Sunday, July 12, 2009
Updating
No workouts for a while. Still remodeling. I should ride my bike. I should swing a Kettlebell.
Sunday, May 31, 2009
MAY FINAL
Days in May: 31
May exercise days: 7 of 31
May exercise hours: 9.0
May cycling miles: 24.0
Location: ...?
Whaaatt???
Along with getting hammered at work (work load, not drunk), the Stanley Cup play-offs ;) , and starting a remodel of Wyatt's room, there doesn't seem to be any time left for much else.
PFC Gym needs a fookin' remodel!
May exercise days: 7 of 31
May exercise hours: 9.0
May cycling miles: 24.0
Location: ...?
Whaaatt???
Along with getting hammered at work (work load, not drunk), the Stanley Cup play-offs ;) , and starting a remodel of Wyatt's room, there doesn't seem to be any time left for much else.
PFC Gym needs a fookin' remodel!
Thursday, May 28, 2009
Location: Russian River
Actual: 5/27
Workout: General
Kayaking - Russian River
It was hot, so after work I had Marcie drop me off with the kayak at Preston and I floated the stretch down to the First St. bridge. Nothing technical with only one short run that had to be avoided because of sweepers.
Time: Count as 00:30:00
Workout: General
Kayaking - Russian River
It was hot, so after work I had Marcie drop me off with the kayak at Preston and I floated the stretch down to the First St. bridge. Nothing technical with only one short run that had to be avoided because of sweepers.
Time: Count as 00:30:00
Sunday, May 24, 2009
Location: Cloverdale Backroads
Actual: 5/23/09
Workout: General
Cycling/MTB - Old Kelly Road
I have never been out this road. The locked gate is gone and a guy told me he had rode out it, so I went to check it out.
Many years ago it was a private road used mainly for hauling timber in from the coast. I expected to be able to ride a ways out, but there is a locked gate after about a mile.
The start of Kelly Road just south of Cloverdale
Looking back at Alexander Valley at the locked gate.
The locked gate about 1.5 miles in
No!
Total Miles: 5.3
Time: 00:30:00
Workout: General
Cycling/MTB - Old Kelly Road
I have never been out this road. The locked gate is gone and a guy told me he had rode out it, so I went to check it out.
Many years ago it was a private road used mainly for hauling timber in from the coast. I expected to be able to ride a ways out, but there is a locked gate after about a mile.
The start of Kelly Road just south of Cloverdale
Looking back at Alexander Valley at the locked gate.
The locked gate about 1.5 miles in
No!
Total Miles: 5.3
Time: 00:30:00
Tuesday, May 19, 2009
Saturday, May 09, 2009
Location: Lake Sonoma
Workout: Power
Yorty Creek kayaking/Paddle
Marcie and I took the Sit-on-tops out Yorty Creek for a paddling workout.
Near the Yorty Creek boat in campsites.
Headed toward the Kelly Road arm.
M back in Yorty Creek.
Time: count as 03:00:00
Friday, May 08, 2009
Location: PFC Gym
Workout: Core Strengthening & Conditioning
Warm up
Stretch
Jump Rope - 3X 100
3 Rounds of
25x 44# KB Two Handed Swing
10x Abmat Sit-ups
7x Push ups
10x 20# Med Ball Cleans
10x 20 inch Box Jump
7x Deadlift @ 135#
3 Rounds of
7x Press @ 65#
7x Push Press @ 135#
3 Sets of
5x Band assisted Pull Ups
Time: 00:50:00
Thursday, May 07, 2009
Location: West Hills
Workout: Endurance Less Then 90, Core Strengthening & Conditioning
Trail Hike/Scramble
Main fire trail/scramble up to and beyond Lower Falls/Main fire Trail/down Lower Creek Trail.
With Katie.
Time: 00:57:00
Everything was fresh and green after several day of rain.
Katie fetchen' rocks @ the Lower Falls.
We scrambled up the creek bed a ways but stopped here.
Location: Sonoma County Backroads
Workout: Endurance
Cycling/Road Bike - Geyserville Loop
From Cloverdale ride the old Redwood Highway to Zanzi Lane/Chainti Rd./Canyon Rd./Dry Creek Rd./Dutcher Creek Rd. to home.
Miles: 18.7
Time:01:10:12
Total time: 02:07:12
Trail Hike/Scramble
Main fire trail/scramble up to and beyond Lower Falls/Main fire Trail/down Lower Creek Trail.
With Katie.
Time: 00:57:00
Everything was fresh and green after several day of rain.
Katie fetchen' rocks @ the Lower Falls.
We scrambled up the creek bed a ways but stopped here.
Location: Sonoma County Backroads
Workout: Endurance
Cycling/Road Bike - Geyserville Loop
From Cloverdale ride the old Redwood Highway to Zanzi Lane/Chainti Rd./Canyon Rd./Dry Creek Rd./Dutcher Creek Rd. to home.
Miles: 18.7
Time:01:10:12
Total time: 02:07:12
Wednesday, May 06, 2009
Location: Lake Sonoma
Workout: General
Trail Hike/Fish
From the Skaggs Springs Vista Trail Head, hike down to Little Warm Springs Creek, fish the cove, then hike back out on the Laughing Springs Trail.
Time: Count as 01:00:00
Trail Hike/Fish
From the Skaggs Springs Vista Trail Head, hike down to Little Warm Springs Creek, fish the cove, then hike back out on the Laughing Springs Trail.
Time: Count as 01:00:00
Tuesday, April 28, 2009
Location: Cloverdale Backroads
April Totals
Days in April: 30
Some form of exercise 9 of 30 days
Approx. workout hours: 15.5
Cycling miles: 47.5
Actual 4/27
Workout: Endurance less then 90
Cycling / Road Bike - Preston Loop
Miles: 7.2
Time: 00:26:00
Days in April: 30
Some form of exercise 9 of 30 days
Approx. workout hours: 15.5
Cycling miles: 47.5
Actual 4/27
Workout: Endurance less then 90
Cycling / Road Bike - Preston Loop
Miles: 7.2
Time: 00:26:00
Sunday, April 26, 2009
Location: Lake Sonoma
Workout: Endurance Less then 90
Speed Hike
From No Name Flat trail Head, North Slope Trail/Crowley's Lake View Trail/Fire Road loop.
Approx. Miles: 4.0
Time: 01:00:00
Saturday, April 25, 2009
Location: Cloverdale Backroads
Workout: Endurance less than 90
Cycling / Road Bike - McCutchen Ranch Out & Back
From home, Frontage Road, Crocker Road, Old Geysers Road, Old Redwood Hwy to the McCutchen Ranch north of town, then back. When I got back to First St. in town, over to the West side and back home.
Route Map Here
Miles: 14.21 (my bike computer reading)
Time: 00:55:56
Cycling / Road Bike - McCutchen Ranch Out & Back
From home, Frontage Road, Crocker Road, Old Geysers Road, Old Redwood Hwy to the McCutchen Ranch north of town, then back. When I got back to First St. in town, over to the West side and back home.
Route Map Here
Miles: 14.21 (my bike computer reading)
Time: 00:55:56
Sunday, April 19, 2009
Location: Calistoga, Ca
Workout: Endurance >90
Actual Date: 4/18/09
Hike - Oat Hill Mine trail to Aetna Springs trailhead and back.
From the Oat Hill Mine Trailhead in Calistoga, hike the Oat Hill Mine Trail to Aetna Springs Trailhead in Pope Valley and back.
Miles: 16.0
Time: 07:40:00
The Palisades.
Nearing the 5 mile mark near the old Homestead site.
Formations heading down the backside.
David, Eric, Jasmine and Shereton at the cave.
Samar, Jasmine, Eric, Shereton and David on the climb back out.
Actual Date: 4/18/09
Hike - Oat Hill Mine trail to Aetna Springs trailhead and back.
From the Oat Hill Mine Trailhead in Calistoga, hike the Oat Hill Mine Trail to Aetna Springs Trailhead in Pope Valley and back.
Miles: 16.0
Time: 07:40:00
The Palisades.
Nearing the 5 mile mark near the old Homestead site.
Formations heading down the backside.
David, Eric, Jasmine and Shereton at the cave.
Samar, Jasmine, Eric, Shereton and David on the climb back out.
Monday, April 13, 2009
Location: West Hills
Workout: Endurance Less Than 90
Speed Hike - West Hills
At a fast pace, all uphill to the top. Lower Creek Trail/Main Fire Road/Upper forest Trail.
Time: 00:45:00
Location: PFC Gym
Workout:Power
25X Renegade Man Makers w/20# DB's
25X Deadlift @ 145#
25X Sit-ups
25X Squats
25X 20# Med Ball Clean & Press
Time: 00:39:00
Sunday, April 12, 2009
Location: Cloverdale Backroads
Workout: Endurance Less Then 90
Clycling/Road Bike - Cloverdale Tour
Ride Map
Clycling/Road Bike - Cloverdale Tour
Ride Map
Miles: 13.2
Time: 00:51:08
Location: PFC Gym
Workout: General
3 Rounds of
5X Abmat Sit ups
5X Abwheel Roll out
5X Push ups
5X Kipping Pull Ups
10X Air Squats
10X Lunge (5 each r & l)
3 Rounds of
5X Press @ 65#
5X Push press @ 65#
5X Clean and press @ 65#
100X Step up on 12 inch box w/20# med ball (50 each r & l)
3X 30 second 38# Slosh Pipe overhead hold - rest 30 seconds
Time: 00:36:00
Time: 00:51:08
Location: PFC Gym
Workout: General
3 Rounds of
5X Abmat Sit ups
5X Abwheel Roll out
5X Push ups
5X Kipping Pull Ups
10X Air Squats
10X Lunge (5 each r & l)
3 Rounds of
5X Press @ 65#
5X Push press @ 65#
5X Clean and press @ 65#
100X Step up on 12 inch box w/20# med ball (50 each r & l)
3X 30 second 38# Slosh Pipe overhead hold - rest 30 seconds
Time: 00:36:00
Saturday, April 11, 2009
Saturday, April 04, 2009
Location: Sierra Nevada
Workout: General
Echo Summit Snow play
With Marc, Lau, Wy, and KT
Snow ball fights and sledding to finish up Lauren's spring break.
Adventure Mountain @ Echo Summit. It should be called Little Mexico Mountain.
Packing up to leave. It was Katie's (our Shorthair) first time in the snow and she loved it!
Time: Count as 00:01:00
Echo Summit Snow play
With Marc, Lau, Wy, and KT
Snow ball fights and sledding to finish up Lauren's spring break.
Adventure Mountain @ Echo Summit. It should be called Little Mexico Mountain.
Packing up to leave. It was Katie's (our Shorthair) first time in the snow and she loved it!
Time: Count as 00:01:00
Thursday, April 02, 2009
Location: Cloverdale Backroads
Workout: Uphill Endurance less than 90
Cycling/MTB - Hot Springs Road
From home, ride uphill for 1.7 miles to the cattle guard at the first crest and back.
The goal is to start to gain back endurance, so I spun in low gears all the way up. The legs felt good, the lungs didn't.
Time: 00:30:00
Miles: 4.0
Cycling/MTB - Hot Springs Road
From home, ride uphill for 1.7 miles to the cattle guard at the first crest and back.
The goal is to start to gain back endurance, so I spun in low gears all the way up. The legs felt good, the lungs didn't.
Time: 00:30:00
Miles: 4.0
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