"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

August 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

August Workouts

Days This Month: 31
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

AUGUST WORKOUTS AT A GLANCE -


Tuesday, March 31, 2009

MARCH TOTALS
Exercise days: 7 of 31
Exercise hours: 9.25
Cycling miles: 22.7

Monday, March 30, 2009

Location: Lake Sonoma

Actual Date: Sunday  3/29/09
Workout: General
Lake Sonoma Trail hike
Started out with the intent to run/speed hike the Gray pines/Lone Rock Loop. My ankle popped out about 10 minutes in to the hike, so I ended up hobbling around for awhile checking out a new trail.

Time: Count as 00:30:00


Saturday, March 28, 2009

Location: Sonoma Backroads

Workout: Endurance less then 90
Cycling - Road Bike

Out to Dutcher Creek Rd./Dry Creek Rd. intersection and back.
Time: 00:53:00
Approx. Miles: 15.0


Location: PFC Gym
Workout: Light Weights
The first weight workout in about 5 months. Went short and light.

Warm Up5X 10 20# DB press
5X 35# Russian Twist
5X 44# two Handed KB Swing


Press / Deadlift
3X 5 @ 65# Press
3X 5 @ 165# DL


2X 5 @ 75# Press
2X 5 @ 185# DL

Time: 00:31:00


New Salomon trail running shoes (far left).










The others second from left to right: Merrells - my old trail running, approach shoes. Glued and sewn several times; 5.10 Mountain Masters - approach/climbing shoe. Glued a few times; Nike - gym shoes.

Friday 3/27

Location: West Hills
Workout: Endurance < 90
Trail Run/Hike
Lower Creek Trail / South Side Traverse

Time: 00:55:00

Tuesday, March 24, 2009

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling - Road Bike
Preston Loop
Miles: 7.7
Time: 00:29:14

Sunday, March 15, 2009

Location: Lake Sonoma

Workout: Endurance < 90
Trail Hike/Climb - Yorty Creek
Out the lakeside fisherman's trail to where Yorty Creek joins the main lake body. Up to the ridge, and back the old fire road a ways. Back on the fisherman's trail back to the truck.
With KT.

Time: 00:59:00
Along the Fisherman's Trail @ Yorty Creek.







The use trail getting slim further out the Yorty Creek arm.







Yorty Creek joining the main lake body of the Dry Creek arm.

Off trail up to the ridge.

Just as I thought, an old fire road.

Looking down into the 0ld Kelly Road arm.

Dropping back down to the Fisherman's Trail on Yorty Creek.

Lone fisherman.

Sunday, March 08, 2009

Location: Sonoma Coast

Workout: Endurance > 90
Trail Hike - Pomo Canyon Trail
From the locked gate to Pomo Campground on Willow Creek road, hike the Red Hill / Pomo Canyon Trail loop to Shell Beach. From Shell Beach hike the Kortum Trail out and back south for about 1/2 mile.

Total Miles: 7.5
Time: 04:00:00

Foggy barn remnants on Willow Creek road.


Second growth Redwood grove at Pomo Campground.


Looking back up the Rissian River Valley from a portion of the Red Hill Trail.


High on the Pomo Canyon Trail on the return. A view of the mouth of the Russian river at Jenner By The Sea.









It was chilly when I came out, so I climbed into the back of my truck and brewed up!
















More Info / More / Bill Kortum

Sunday, March 01, 2009

Location: West Hills

Workout: Endurance <  90
Trail Run/Climb/Hike
Main Fire Road/ Ravine Creek Creek Trail/Upper Ravine Creek (old game trail)/Upper Forest Trail/Lower Forest Trail Loop
- Ran as much as I could, speed hiked when I got tired. Climbed some steep game trails in the upper ravine. Side trip to the Upper Falls pool.

The upper falls on Porterfield Creek.

Conditions: Temp. 53F - Light rain. Trails wet.
Time: 01:03:00

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.