"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, 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

Friday, January 01, 2010

Location: Lake Sonoma

Workout: Endurance
Trail Hike
Oak Knoll trail to Lone Rock t/h and back to the truck via the main road.

Approx. Miles: 4.75
Time: 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.