"He's soft and he's fat and he's wearing my cloths and he was born on my birthday
and he's getting too old and I'm afraid if I stop running, he'll catch up with me."
- Nike motivational poster

November 2017

- 30 minutes of some form of exercise 5 days a week
- Core strength & conditioning
- Rowing, cycling, paddling, kettelbells
- Slow movement hikes
- Natural movement workouts
- Olympic Lifts (adjust loads as needed)
- Sand bag training
- Play different sports
- Sprint workouts

November Workouts

Days This Month: 30
Some form of exercise: 0 of 0 days
Exercise hours: 0.0
Hiking/Climbing miles: 0.0
Paddling miles: 0.0
Cycling miles: 0.0

NOVEMBER WORKOUTS AT A GLANCE -


Wednesday, March 26, 2008

Location: Cloverdale Backroads

MARCH 2008 LOG
Workout: Endurance <90
Cycling/Road Bike - I'll call it What The Hell!!
This ride was made up of three short "sprint" rides that I combined into one .
Hot springs road (1.7 miles up hill)/Frontage Road/Preston Loop.

Approx. 85% max output.
Distance: 12.53
Ave Speed: 14.19
Max Speed: 33.68
Hot Springs Road Climb: 00:16:08 to crest 00:20:55 total
Total Time: 00:53:01

Location: PFC Gym
Workout: Power
1X 7 95# clean and press. Plantar Fasciitus started hurting, so I stopped.
3X 20 53# two handed kettlebell swing
3X 7 85# back squat
3X 7 85# front squat
3X 25 25# landmines
3X 10 push ups
3X 3 overhead clean practice with PVC bar
3X 3 high hang overhead clean practice with PVC bar

Time: 00:40:00

Added 3/31: Road Bike Ride - 00:40:00

Monday, March 24, 2008

Location: Cloverdale Backroads

Workout: Endurance
Cycling /Road Bike - Cloverdale Tour

Time:00:36:35
Miles: 11.08
Ave. Speed: 17.65
Max. Speed: 30.92

I knocked about 2 minutes off my best time for a new PB for this route.

Sunday, March 23, 2008

Location: Lake Sonoma

Workout: General
Trail Hike, Dog Run
With Marcie and Katie. From Rockpile Road, hike the Oak Knoll Trail down to the lake and back.

Time: 02:00:00

M & K on the Oak Knoll Trail above Lake Sonoma

Springtime!

Katie gets her water reward.

Saturday, March 22, 2008

Location: Cloverdale Backroads

Workout: Endurance
Cycling/Road Bike - Cloverdale Tour
Same ride as yesterday.
Time: 00:38:48
Miles: 11.08
Ave. Speed: 16.85

Max. Speed: 30.37

Location: PFC Gym
Workout: Power
Warm Up
5X 20 53# Kettlebell Two Handed swings

3 Rounds of

6X 185# Deadlift
6X med Band Assisted Kipping Pull-ups
6X Push-ups

Deadlift
3X 205#
3X 225#
3X 235#

Farmers Carry

3X 100 meters - alternating a 44# and 53# KB between right and left @ 50 meters.

Time00:55:00

A new 53# Kettlebell


My Plantar
Fasciitis problem feels a lot better, so I'm back to doing some Olympic Lifts.

Friday, March 21, 2008

Location: Cloverdale Backroads

Workout: Endurance <90
Cloverdale Tour - Cycling/Road Bike

I like this ride! A quick workout at about 85% output.
Cloverdale Blvd. South to Dutcher Creek Road /East Frontage road to the River Park Trail, to Preston, back Cloverdale blvd. North.


Time: 00:39:17
Total Miles:11.11
Ave. Speed: 16.98
Max. Speed: 31.21

Location: PFC Gym
Workout: Power

Squat
3X 10 @ 65#

Time: 00:05:00

While researching Lifting Shoes on the Internet, I discovered that one of the best shoes for Squats and Deadlifts is the good old fashion Chuck Taylor's. So, I dug out my pair from many years ago that I wore as river wading shoes while fishing and rafting.

They were a little skanky from not being used for awhile, so I chucked them in the washer with some detergent and bleach. The bleach probably wasn't the best thing for the old canvas, but they came out looking a lot cleaner.

The soles are flat and sturdy and preformed well while doing a few squats.

I'm still interested in some official lifting shoes for cleans and presses.

Tuesday, March 18, 2008

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling/Road Bike - Cloverdale Tour

Down the west frontage road to Dutcher Creek road. Back up the east frontage Road to the River Park Trail to Preston. Cloverdale Blvd. to home.

Time: 00:41:45
Total Miles: 11.69
Ave. Speed: 16.81
Max. speed: 30.37


Location: PFC Gym
Workout: Power
"21"
3X 7 band assisted kipping pull ups
3X 7 push ups
3X 7 20# dumbbell flyes
3X 7 65# press
3X 7 65# push press
3X 21 25# landmines
3X 7 deep squat sumo deadlift high pull @ 45# kettlebell

Time: 00:35:00

Sunday, March 16, 2008

Location: Lake Sonoma

Workout: General
Yorty Creek - Hike, Fish

With Marcie and Katie. Hiked quite a ways out the Fisherman's Trail on the south side to get some fresh air and UV's.

Lake still cold. No fish!

Time: 01:00:00
Woodpecker holes stuffed with winter acorns.

Probing for Bass.


Location: Cloverdale Backroads
Workout: Endurance <90
Cycling/Road Bike - Preston Loop
Via River Park Trail/Cloverdale Blvd/Backstreets.

Time: 00:29:55
Total Miles: 14.56
Ave. Speed: 7.25
Max. speed: 31.21

Location: PFC Gym
Workout: Power
Free Weights
Warm up
2X 25 35# two handed kettlebell swing
2X 25 45# two handed kettlebell swing

Press, Push Press
3X 7 65# press, push press

Front Squats
3X 7 65# front squats

Overhead Dumbbell Cleans
3X 5 40# overhead cleans - each right/left

Time: 00:45:00

Saturday, March 15, 2008

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling - Road Ride
Canyon Road Loop via frontage road/canyon road/dry creek road/dutcher creek road.

Intensity: Moderate
Time: 1:18:23
Distance: 18.9 miles

Sunday, March 02, 2008

Location: Don's Ranch

Workout: General
With Don, cut and stack a cord of wood
5 hours. Count as three hours work.

Time: 03:00:00


DISCLAIMER: I have never had any formal workout or fitness training instruction. Everything I have learned has been self taught, self motivated, learned from trial and error, or picked up from books or the internet. Because of this, some of the words or phrases I use might not be the correct terms used by "professionals".
The logs listed on this site are workouts I have put together for myself. They are not meant as examples to teach others, but only as a way for me to track my own progression.

Thanks for viewing.