"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

March 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

March Workouts

Days This Month: 31
Some form of exercise: 6 of 27 days
Approx. exercise hours: 9.5
Approx. hiking/climbing miles: 14.0
Paddling miles: 0.0
Cycling miles: 6.75

March WORKOUTS AT A GLANCE -
3/13 - Clover Springs Speed Hike
3/14 - PFC Gym/Lifting, Core Strengthening & Conditioning
3/21 - Cycling/ PFG Gym Lifting
3/22 - Speed Hike/PFC Gym Core & Lift
3/25 - Point Arena Hike
3/27 - Clover Springs Speed Hike/PFC Gym Lifting

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!

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

Sunday, May 24, 2009

Location: Cloverdale Backroads

Actual: 5/23/09
Workout: General
Cycling/MTB - Old Kelly RoadI 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.Looking back at Alexander Valley at the locked 
Total Miles: 5.3
Time: 00:30:00

Tuesday, May 19, 2009

Location: Lake Sonoma

Actual: Monday 5/18/09
Workout: Power

Kayaking - Yorty Creek


Time: 01:00:00

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

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
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.