"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 -


Sunday, December 26, 2010

Location: Lake Sonoma

Workout: General
Bummer Peak Summit
From the overflow parking area via the Bummer Peak/North Slope Trail/Crowley's Lake view trail.

Time: 01:23:00
Bummer Peak summit


Location: PFC Gym
Workout: General:
3 Rounds of
10X 44# tow handed KB swing
10 step ups on 20 inch box (5 each leg)

Time: 00:00:12

Thursday, December 23, 2010

Location: lake Sonoma

Work-out: General
Old Skaggs Spring Road hike.
Drove out Stewarts point road 11.3 miles to the Old Skaggs springs Road turn off, then another 3.2 miles to the trailhead.


Thursday, July 01, 2010

JUNE TOTALS

Days in month: 30
Some form of exercise 8 of 30 days
Approx. exercise hours: 11.5
Hiking/climbing miles: 10.0
Cycling miles: 55.5

JUNE WORKOUTS - AT A GLANCE
6/12 - Lake Sonoma speed hike/Bummer Peak
6/13 - Cycling/Preston Loop
6/18 - Cycling/Canyon Rd. loop
6/14 - Oat Valley /Redwood Peak climb
6/21 - Oat Valley / Redwood Peak climb
6/26 - Cycling/Road bike - Preston loop
6/27 - Cycling/Road Bike - Geysers Road
6/28 - Oat Valley / Redwood Peak climb

Tuesday, June 29, 2010

Location: Cloverdale Backroads

Workout: Endurance
Cycling/Road Bike - Preston Loop

Time: 00:27:35
Miles: 7.26


Location: Cloverdale
Workout: Endurance
Oat Valley Hike
Training hike. 2/3 of the way up Redwood Peak.
With Tom & Kevin.

Time: 01:30:00
Miles: 2.0

Sunday, June 27, 2010

Location: Sonoma County Backroads

Workout: Endurance
Cycling/Road Bike - Geysers Road
From home, out to the ranch house at the upper valley and back.

Miles: 13.7
Time: 00:53:13

Saturday, June 26, 2010

Location: Cloverdale Backroads

Workout: Endurance
Cycling/Road Bike - Preston Loop (reverse) long version

Time: 00:29:33
Miles: 8.1

Location: Sonoma County, Cloverdale

Actual: 6/21/2010
Workout: Endurance
Climb - Redwood Peak
From Tom's house. with Tom & Wenchill

Time: 03:00:00
Miles: 2
Approx. Elevation Gain: 1,200 ft.

Location: Sonoma County/Cloverdale

Actual: 6/14/2010
Workout: Endurance
Climb - Redwood Peak(?)
From Tom's house in Oat Valley on Highway 128, climb several ridges to the top of (so called) Redwood peak. With Tom M., Kevin H.

Approx. Time: 03:00:00
Miles: 2
Approx. Elevation Gain: 1,200 ft.

Saturday, June 19, 2010

Location: Sonoma County Backroads

Actual: 6/18
Workout: Endurance
Cycling/Road Bike - Canyon Road Loop
From home, Old Redwood Hwy., Canyon Rd., Dry Creek Rd., Dutcher Creek Rd.

Miles: 18.7
time: 01:13:27

Sunday, June 13, 2010

Location: Cloverdale backroads

Workout: Endurance
Cycling / Road bike - Preston Loop
Return via downtown.

Miles: 7.12
Time: 00:26:08

Location Lake Sonoma

Actual 6/12
Workout: Endurance
Speed Hike - Bummer peak from overflow parking lot.

Time: 01:20:00
Approx Miles: 4.0

Monday, May 31, 2010

May Finals
Not worth posting

Location: Lake Sonoma
Hike - Bummer Peak
From the upper overflow parking lot - out and back w/Katie.

Time: 01:43:00

Mount St. Helena just before sun up.
Katie waiting for me on the trail.
Lake Sonoma at sunrise.
A tired dog on Bummer Peak.
Little Warm Springs arm.

Location: Cloverdale Backroads

Actual - 5/30/10
Workout: Endurance
Cycling / Road bike - McCuthen Ranch out and back (long version)


Miles: 14.88
Time: 00:54:30
Ave. speed: 16.39

Saturday, May 15, 2010

APRIL TOTALS
ACTURAL

Days this month: 30
Some form of exercise: 10 of 25 days
Approx. exercise hours: 11.0
Approx. hiking/climbing miles: 10.0
Cycling miles: 42.7


APRIL WORKOUTS - AT A GLANCE
4/1 - Cycling/Road Bike, PFC Gym
4/2 - West Hills hike w/Katie
4/3 - PFC Gym
4/4 - Lake Sonoma hike
4/5 - West Hills hike w/Katie
4/6 - Cycling/Canyon Road Loop
4/8 - Cycling, PFC Gym
4/12 - West Hill hike, PFC Gym
4/13 - Cycling/Road Bike, PFC Gym
4/25 - Lake Sonoma Hike

Sunday, April 25, 2010

Location: Lake Sonoma

Workout: Endurance
Trail Hike - South Side Trail
Hike out and back with Katie.

Time: 01:25:00

Wednesday, April 14, 2010

Location: Cloverdale Backroads, PFC Gym

Actual - 4/13/10
Workout: Endurance
Cycling/Road bike - Preston Loop (long version)

Time:00:32:10
Miles: 9.0

Location: PFC Gym
Workout: Power
Couture
3 Rounds @ 55#
60 second rest between rounds
8x Row - wide stance
8x Standing High Pull
8x Overhead Press
8x Back Squat feet together (full extension)
8x Back Squat Lunge - right
8x back squat Lunge - left
8x Back / Back Push Press
8x Good Mornings - narrow stance (full extension)


Pull Up
3x 7 BA Pull-up


Turkish Get-up
10x @ 30# sandbag
6x @ 40# sandbag
6x @ 50# sand bag


Time: 00:33:00

Monday, April 12, 2010

Location: West Hills, PFC Gym

Workout: Endurance
West Hills Hike
Creek Trail, South Side Traverse with Katie
Time: 00:30:00

Workout: Power
PFC Gym
Deadlift
5x 5 @ 185#
3x 5 @ 205#

3 Rounds of
10x Bench Press @ 65#
10x Curl @ 40#

50x Abmat Crunch
50x Ab Wheel Roll-Out

Time: 00:57:00

Thursday, April 08, 2010

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance
Cycling/Road Bike - Preston Loop

Miles: 7.12
Time: 00:26:50


Workout: Power
Couture
3 Rounds (fast reps)
60 second rest between rounds
(I did this workout with a 35# bar because the tendinitis is bothering me ***cough old man cough*** and I didn't want to overdo it)
8x Row - wide stance
8x Standing High Pull
8x Overhead Press
8x Back Squat feet together (full extension)
8x Back Squat Lunge - right
8x back squat Lunge - left
8x Back / Back Push Press
8x Good Mornings - narrow stance (full extension)


5 Rounds of
10x Abmat sit-up
5x Superman back Extension


2 rounds of
@ 20# Dumbbells
10x Press
10x Row 


Time: 00:25:00

Tuesday, April 06, 2010

Location: Sonoma County Backroads

Workout: Endurance
Cycling/Road Bike - Canyon Road Loop
Dutcher Crk. Rd. /Canyon Rd./Old RR Hwy.


Miles: 18.9
Time: 01:12:26

Monday, April 05, 2010

Location: West Hills

Workout: Endurance
West Hills Hike - Combo
At a fast pace, up the Creek Trail, the South Traverse, down the fire trail to the path up to the water tanks. Run about 2/3 of the way up that path, then continue up the South Ridge. Return via the direct trail.


All that nonsense won't make a bit of sense to anyone but me.


Approx miles: 2
Time: 01:05:00

Sunday, April 04, 2010

Lake Sonoma

Workout: Endurance, Power
Bummer Peak Climb/Primal Fitness
A fun hike up Bummer Peak today at Lake Sonoma. I incorporated some moves that a "Primal Man" might make on his daily search for food. This concept/life style explained at www.marksdailyapple.com.

Here is the workout...
A 4 mile round trip brisk hike on trails to the top of Bummer Peak (primal man on an outing to gather food - he would move fast because it was raining, cold and breezy). 
At intervals on the way up
- 20x squat with reach, standing on rocks in a creek (primal man catching salmon and throwing them on shore)
- 20x walking lunge (primal man crossing a stream on boulders)
- 20x steam engine standing crunch (primal man climbing a short rock wall to escape an aggressive bear)
- 20x lateral lunge with reverse reach (primal man picking wild apples and putting them in a pouch)
- 20x lateral frog squat (primal man cornering a wounded hare) 
Repeat each movement on the hike down

Miles: 4.0
Time: 01:32:00


Saturday, April 03, 2010

Location: PFC Gym

Workout: Endurance, Power
Plyometrics

Time: 01:00:00

Location: West Hills

Actual: 4/2/10
Workout: Endurance
West Hills hike - South Ridge (direct start)
Put on my Scarpa Freney's and hiked the ridge. I hadn't worn them for a long time and wanted to loosen the up.


Time: 00:35:00




This place is getting dull with no photos!

Thursday, April 01, 2010

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance
Cycling/Road Bike - Preston Loop

Miles:7.7
Time: 00:35:05


Workout: Power
Tabata Squat Interval - 20 seconds of work followed by 10 seconds of rest x 8
16-16-17-17-17-16-17-17
Back Squats
3x 10 @ 85#
Abmat sit-ups
3x 10


Time:00:30:00
MARCH TOTALS
ACTURAL


Days this month: 31
Some form of exercise
: 14 of 31 days
Approx. exercise hours: 
14.0
Hiking/Climbing miles: 15
Cycling miles: 46.0

MARCH WORKOUTS - AT A GLANCE
3/7 - Lake Sonoma speed hike.
3/9 - West Hills hike. With KT.
3/14 - Lake Sonoma trail run/speed hike
3/17 -Cycling/Road Bike, PFC Gym
3/18 - Cycling/Road Bike, PFC Gym
3/19 - Cycling/Road Bike
3/20 - Lake Sonoma off trail hike
3/21 - Lake Sonoma hike
3/22 - Cycling/Road Bike
3/24 - west Hills hike w/Katie
3/25 - Cycling/Road Bike, PFC Gym
3/26 - West Hills hike with Katie
3/29 - Cycling/Road Bike
3/30 - West Hills hike, PFC Gym

Tuesday, March 30, 2010

Location: West Hills, PFC Gym

Workout: Warm up, Endurance
West Hills Hike
Creek Trail to Main Fire Road, down through Lower Forest with Katie


Time: 00:30:00


Workout: Power
PFC Gym
Back Squat
3x 10 @ 65#
2x 10 @ 75#
1x 10 @ 85#


Time: 00:20:00

Location: Cloverdale Backroads

Actual: 3/29/10
Workout: Endurance
Cycling/Road Bike - Preston Loop variation
Started raining about 5 minutes into the ride - Nice!


Miles: 9.0
Time: 00:36:06

Saturday, March 27, 2010

Location: West Hills

Actual: 3/26
Workout: Endurance
West Hills - South Ridge (direct start)
A nice hike in the afternoon sun.


Time: 00:35:00

Thursday, March 25, 2010

Location: Cloverdale Backroads, PFC Gym
















Workout: Endurance
Cycling/Road Bike - Preston Loop
Miles: 7.15
Time: 00:26:59


Workout: Power
1 Round of Tabata Squat Intervals
8x 20 seconds work, 10 seconds rest
15-15-15-15-14-16-16-16


5x 10 Back Squat @ 65#
5x 12 Walking Lunge with 20# Db in hands
50x Abmat sit-ups
50x 44# Kettlebell Good Mornings

Wednesday, March 24, 2010

Location: West Hills

Workout: Endurance
Speed Hike - South Ridge with Katie


Time: 00:33:00

Monday, March 22, 2010

Location: Cloverdale Backroads

Workout: Endurance
Cycling/Road bike - Preston Loop (reverse)
Did this loop backwards because I was feeling tired and doing it backwards means I avoid the long uphill climb coming in to Cloverdale from the north.


After I got riding though, I felt great and had a fantastic short ride after work.


Miles: 10.1
Time: 00:38:21 

Sunday, March 21, 2010

Location: Lake Sonoma

Workout: Endurance
Hike - Huff n' Puff out & back
From Lone Rock, hike the Oak Knoll trail, Huff n' Puff trail to the Broken Bridge cut-off and back. With Katie.


Going off trail I found more of an old forgotten trail. An old bridge. Katie was across it before I could check it for rot-out.








Time: 02:15:00
Miles: 6

Saturday, March 20, 2010

Location: Lake Sonoma, PFC Gym

Workout: Endurance
Yorty Creek - Off trail hike
Hike the fire trail along the ridges.


Time: 00:40:00
Yorty Creek countryside.


Workout: Core Strenghtening & Conditioning
PFC Gym
Deadlift
 10x @ 185#
 10x @ 195#
 5x @ 205#
 5x @ 215#
3 Rounds of  44# Kettlebell Complex
 20x KB swing
 10x clean
 10x hang clean & press
 10x snatch
 10x good mornings
30x abmat sit-ups


Time: 00:45:00

Friday, March 19, 2010

Location: Cloverdale Backroads

Workout: Endurance
Cycling/Road Bike - McCutchen Ranch
 Out and back via Crocker Rd., Old Geysers Rd.


Time: 00:54:33
Miles: 13.8

Thursday, March 18, 2010

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance
Cycling/Road Bike - Asti out & back
Miles: 8.6
Time: 00:30:10


Workout: Power
PFC Gym - Weights
Deadlift
 5x @ 185#
 5x @ 195#
 5x @ 205#
 5x @ 215#
 5x @ 225#
3 Rounds of
 10x push-up
 10x abmat sit-ups
 10x ba pull-ups
Back Squat
 3x 10 @ 65#


Time: 00:30:00

Wednesday, March 17, 2010

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance
Cycling/Road Bike - Preston loop
Miles: 7.4
Time: 00:25:05


Workout: Power
PFC Gym - Weights
3x bench press @75#
3x incline press @ 75#
3x decline press @75#


3x hang clean & press @ 75#


Resistance Machine
3x 5 lat pull-down @ 160#


50# Sandbag
6x turkish get-up left shoulder
6x turkish get-up right shoulder
6x clean & press
6x snatch


Time: 00:35:00

Sunday, March 14, 2010

Location: Lake Sonoma

Workout: Endurance
Trail run/speed hike
Gray Pine / Lone Rock Loop

Miles: 4
Time: 01:00:00

Tuesday, March 09, 2010

Location: West Hills

Workout: General
Trail Hike
Up the Creek trail... down the old fire road. With KT

Time: 00:30:00

Sunday, March 07, 2010

Location: Lake Sonoma

Workout: General
Speed Hike - South Lake trail
From the South Lake Trailhead, hike to Skaggs Springs Vista Trailhead. Return via Stewart's Point/Skaggs Springs Rd. With off trail travel.

Approx. Miles: 5
Time: 01:30:00

Sunday, February 28, 2010

FEBRUARY TOTALS

Days in February: 28
February exercise days: 13
February exercise hours: 13
February cycling miles: 63.3

FEBRUARY WORKOUTS - AT A GLANCE
2/1 - WestHills - Trail run, hill climb
2/6 - Cycling - Cloverdale loop
2/7 - West Hills Hike/PFC Gym workout
2/9 - Cycling - Preston Loop, PFC Gym workout
2/10 - PFC Gym/Core strengthening
2/11 - Cycling/Road Bike - Asti
2/12 - Cycle/MTB - Clov Backroads, PFC Gym
2/13 - West Hills Hike, PFC Gym
2/15 - Lake Sonoma Hike, PFC Gym
2/16 - Cycle - Preston Loop. PFC Gym
2/20 - Cycling - Cloverdale Loop
2/21 - Cycling - Canyon Road Loop, PFC Gym
2/28 - Lake Sonoma Hike

Location: Lake Sonoma

Workout: Endurance
Trail Speed Hike - MTB Single Track/Fire Trail

Time: 01:15:00

Saturday, February 27, 2010

Inner Sandbag Construction

I've used Sandbag Training in the past using a cheap duffle bag filled with home made sandbags. I had filled two large heavy duty plastic bags with 25lbs. of sand in each one. I then duct taped them up to keep the bags from breaking. The problem was the inner bags were too large and stiff from the duct tape.

More coming...

The first homemade sandbag.

Doing 50# Sandbag Turkish Get-ups with the homemade sandbag.

The new outer Sandbag from MuscleDriver USA.


A close up of the material.

Sewing the 5# test bag.

The test bag.

Filling containing bag of sand to put in the inner shell. The zip-loc contains the sand while sewing closed the inner bag. Once inside, the bag will break the first time it is slammed down.

A completed 5# inner bag.

55#'s of inner bags with shell. 35# of 5# bags. 2 - 10# bags.

The filled bag ready for a workout.

Sunday, February 21, 2010

Location: Sonoma County Backroads

Workout: Endurance
Cycling / Road Bike - Canyon Road Loop
From Home. Cold!

Miles: 18
Time: 01:14:38
Output: 85%

Location: PFC Gym
Workout: Power
5 Rounds
7x push-ups
10x Abmat Sit-ups
7x BA Pull-ups

Press
3x 5 @ 75#

Time: 00:17:00

Saturday, February 20, 2010

Location: Cloverdale Backroads

Workout: Endurance
Cycling/Cross Bike - Cloverdale Loop

Miles: 11.91
Time: 00:47:49
Output: 85%


Wednesday, February 17, 2010

Location: Cloverdale Backroads

Actual: 2/16/10
Workout: Endurance
Cycle/Road Bike - Preston Loop

Miles: 7.06
Time: 00:26:47

Location: PFC Gym
Workout: Core Strengthening & Conditioning, Power
5 Rounds
5x Sit-up
5x Push-up
5x BA Pull-up

Two Handed KB Swing
5x 20

Deadlift
5x @ 155#
3x @ 165#
3x @ 175#
20x @ 185#

5 rounds
10x Air Squat
10x Walking Lunge (5 ea. r/l)

Time: 00:45:00

Total Workout Time: 01:11:47

Monday, February 15, 2010

Location: Lake Sonoma / PFC Gym

Workout: Endurance
Hike - Oak Knoll Trail
Down to the lake and back. Took a short trip out the new Huff-N-Puff trail that spurs off the Oak Knoll trail down by the lake.
With Katie.

Approx. Miles: 5
Time: 01:38:00

Katie on the Oak Knoll Trail. Mount St. Helena (Napa Co.) in the distance.


Location: PFC Gym
Workout: Power
Resistance machine Lat Pull downs
10x @135#
10x @140#
10x @145$
10x @150#

BA(2) Pull Ups
5x 10

Standing Press
5x 7 @ 75#
1x 5 @ 85#

Bonus
4x 10 Abmat Sit Ups

Time: 00:40:00

Total Time: 02:18:00

Sunday, February 14, 2010

Location: -

Rest Day

Saturday, February 13, 2010

Location: West Hills

Workout: Endurance
Uphill Speed Hike
Creek Trail, Upper Forest

Time: 00:49:20

Location: PFC Gym
Workout: Power
Dead Lift
2x 5 @ 135#
2x 5 @ 145#
2x 5 @ 155#
2x 5 @ 165#
2x 5 @ 175#

Resistance Machine
Lat Pull Down
10x @120#
10x @125#
10x @130#
10x @ 135#

Tricep Push Down
10x @95#
10x @ 100#
10x @103#
10x @105#

Abmat Sit-ups
4x 10

Time: 01:15:00
Total Time: 02:05:20

Friday, February 12, 2010

Location: Cloverdale Backroads, PFC Gym

Workout: Uphill Endurance
Cycle/MTB - Hot Springs Road
From home, ride to the first crest out Hot Springs Rd.

Time: 00:33:21
Miles: 7.6

Workout: Power, Strength
PFC Gym
3 Rounds of
12x Squat with 25# Sand Keg
12x 20" Box Step up with 25# Sand Keg

Kettlebell Complex
12x One Handed Swing Clean @ 44# (6 each r & l)
12x Clean & Press @ 44# (6 each r & l)
12x Clean & Press @ 35# (6 ea. r & l)
12x Sumo Deadlift High Pull @ 53#

Press
3x 12 Bench Press @ 75#
3x Press, Push Press @ 75#

I'll continue with light weights for another week working on form and working through the soreness.

Time: 00:4:00

Total workout time: 01:13:21

Thursday, February 11, 2010

Location: Sonoma County Backroads

Workout: Endurance
Cycling/Road Bike - Asti
From home, out and back to Asti

Output: 85%
Miles: 8.3
Time: 00:32:31

Wednesday, February 10, 2010

Location: PFC Gym

Workout: Core Strengthening & Conditioning
Warm up
500 meter row

Workout
Resistance Machine, Bands

3 Rounds of
3x Press, Push Press @ 75#
5x Deadlift @ 175#

Time: 00:55:00

Tuesday, February 09, 2010

Location: PFC Gym

Workout: Strength
Cycling/Sandbag Lifts

Warm-up
Ride to Preston & Back

Time: 00:26:29
Miles: 7.4

45# Sandbag
5/50
10x Get-ups (5 each side)
10x Clean & Press
10x Clean & Squat
10x Shoulder Clean & Lunge (5 each R& L)
10x Snatch

+ Overhead squat practice with pipe

Time: 00:25:00

Sunday, February 07, 2010

Location: PFC Gym

Workout: General
West Hills/PFC Gym

Warm up
West Hills - Hike up South ridge with Katie

PFC Gym
3 rounds of
12 x GHD sit ups
20 x two handed 35# KB swing
6 x deadlift @ 135#
5 x ab wheel roll out
20 x torso twist with 12# med ball (10 each side)
10 x 40# sandbag dead clean & press

3 rounds of
3 x press, push press @ 75#

Back to lifting for the first time in about 12 months. I'll go light for the first week to get my form back and increase weight as I move forward.

Total Time: 01:20:00

Saturday, February 06, 2010

Location: Cloverdale Backroads

Workout: Endurance
Cycling/Road Bike - Cloverdale Loop
A loop around Cloverdale using the backstreets, Frontage Rd., River Park Trail.

Time: 00:40:56
Miles: 10.2

Monday, February 01, 2010

Location: West Hills

Workout: Endurance
West Hills - Trail Run/Hill Climb
Middle Ridge Up, Upper bowl traverse, North Branch down

Time: 00:33:00
Output: High

Sunday, January 31, 2010

JANUARY FINAL

Days in January: 31
January exercise days: 10
January exercise hours: 11.75
January cycling miles: 32.5

JANUARY WORKOUTS - AT A GLANCE
1/1- Lake Sonoma hike
1/3 - Point Reyes hike
1/5 - West Hills speed hike
1/6 - West Hills speed hike
1/22 - Cycling/Preston Loop
1/23 - West Hills hike
1/24 - Lake Sonoma trail run/speed hike
1/26 - PFC workout / West Hills trail run
1/27 - Cycling/Asti out and back
1/31 - Cycling/Warm springs Dam and back
PFC Gym/Core Strengthening & Conditioning

Location: Sonoma County Backroads

Workout: Endurance
Cycling/Road Bike - Warm Springs Dam
Out and back from home via Dutcher Creek Road. 7:00am, cold, overcast, fun, no one else out, wonder why?

Output: 75%
Miles: 16.78
Time: 1:12:09

Location: PFC Gym
Workout: Core Strengthening & Conditioning
Swiss Ball

Time: 00:30:00

Friday, January 29, 2010

Location: Sonoma Country Backroads

Actual: 1/27/2010
Workout: Endurance
Cycling - Road Bike
From home to Asti and back.

Time: 00:30:03
Miles: 7.5

Tuesday, January 26, 2010

Location: PFC Gym

Workout: Core Strengthening & Conditioning
Swiss Ball workout

Time:00:30:00

Location: West Hills
Workout: Endurance
Trail Run
Creek Trail/South Side Traverse/Lower Forest

Time: 00:35:00

Sunday, January 24, 2010

Location: Lake Sonoma

Workout: Endurance
Trail Run/Speed Hike/Peak Climb
Linked up several trails for a 3 mile loop. Climb the short distance to the Bummer Peak summit. #2 for 2010

Approx. Miles: 3.0
Time: Count as 01:00:00
The last section to the top of Bummer Peak.


Location: West Hills

Actual 1/23/10
Workout: Hike
West Hills hike with M & K
North branch PFC up. Traversed the upper bowl to the Middle Ridge and down.

Time: 01:00:00

Friday, January 22, 2010

Location: Cloverdale Backroads

Workout: Endurance
Cycling / Road Bike - Preston Loop
It stopped raining so got in a quick ride in the afternoon.

Time: 00:30:20
Miles: 7.7

Wednesday, January 06, 2010

Location: West Hills

Workout: Endurance
Speed hike - South Ridge (of Porterfieldcreek Open Space)
With Katie

Looking NW into the drainage on the hike up to the South Ridge
Cloverdale at sunset.


Time: 00:32:00

Location: West Hills

Actual 1/5/10
Workout: Endurance
Trail Run/Speed Hike
Creek Trail/Lower Forest

Time: 00:27:00

Sunday, January 03, 2010

Location: Point Reyes National Seashore

Workout: Endurance
Hike - Point Reyes National Seashore
I linked up 6 different trail for a 10 mile loop which included my first summit of "Twenty-Ten", Mt. Wittenberg.

The trail head at the Bear Valley Visitor's center.


The spur trail that leads to the Mount Wittenberg summit.

On the Mount Wittenberg summit.

The trail junction in the meadow below Mount Wittenberg.

Descending the Sky Trail as it nears the Woodward Valley Trail junction.

The Farallones from the Woodward Valley Trail.

Looking towards Point Retes fron the Woodward Valley Trail as it nears the Coast Trail.

Point Resistance on the Coast Trail.

Back on the Sky Trail I encounters this colorful Fungi.

Further up the Sky Trail as it nears the Old Pine Trail.

Miles: 10
Time: count as 04:00:00
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.