"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, July 31, 2011

Location: PFC Gym, Cloverdale Backroads

Workout: Endurance <90
Cycling - Road
Preston Loop long version

Time: 00:31:20
Miles: 8.2

Workout: General
Something to get going
3 Rounds of
12x abmat sit up
7x push up
12x air squat

Overhead Press
3x 3 @ 85#

Time: 00:13:07

Monday, July 25, 2011

Location: Lake Sonoma - Yorty Creek

Workout: General
Afternoon paddle at Yorty Creek.

Time: 02:00:00

Sunday, July 24, 2011

Saturday, July 16, 2011

Location: Cloverdale Backroads

Workout: Warm Up
Cycling - Preston Loop long version - Reversed

Miles: 7.67
Time: 00:34:03

Location: PFC Gym
Workout: Power
Squats
2x 5 @ 100#
2x 5 @ 120#
2x 5 @140#
1x 3 @ 160#

A slight left hamstring pull with the last lift so I stopped here.
The 160# Squat is the most weight for that lift I have ever done. I was a bet surprised how easy it seemed after not lifting for several weeks. I did however injure myself slightly.

Time: 00:11:05
HR: 116/142

Friday, July 15, 2011

Location: Lake Sonoma - Yorty Creek

Workout: Endurance, Upper Body, Core
Moonlight Paddle at Lake Sonoma.

Time: Count as 00:20:00
Paddling Miles: 4.0




Sunday, July 10, 2011

Location: Sonoma County Backroads

Workout: Power Endurance
Cycling / Road Bike - Santa Rosa Airport Ride
With the North Bay Hikes group. Myself and a few other did a 22 mile loop around the airport area. The rest of the riders split up between 10 and 14 mile loops.

Miles: 22.0
Approx. Time: 01:15:00

Saturday, July 09, 2011

Location: Tomales Bay, CA

Workout: Play Different Sports
Basic Sea Kayaking course at Tomales Bay with Blue Water Kayaking.
Paddled across the bay practicing the basic strokes and boat control. On the other side while on the water we learned a couple more strokes.

After lunch we got instructions on recovery and self rescue, then paddle out into the bay and practiced in real time.

Fantastic time!

A Pano of the Blue Water hut and an oyster company that shares the dock.
A look out to the bay from Marshall.


Time: Count as 04:00:00
Approx Miles paddled: 5.0

Sunday, July 03, 2011

Location: Yorty Creek, Lake Sonoma

Workout: Paddle Conditioning
Sunrise launch at Yorty Creek
Paddle into Cherry Creek arm for a workout before it got crazy with July 4th weekend crowds.

A little breezy out on the main body, but very nice in the Yorty and Cherry Creek arms. Chilly when I stopped, but the PFD kept my core toasty.

Miles: 5.5
Time: Count as 02:00:00

As the sun clears the hills in the Cherry Creek arm.
An Osprey warms in the morning sun.
Majestic!
Up a creek off the Cherry Creek arm for a hot cup of coffee in the morning stillness.
The Osprey on the way back.

Friday, July 01, 2011

June Totals

Days this month: 30
Some form of exercise: 10 of 30 days
Approx. exercise hours: 30.45
Approx. hiking/climbing miles: 19.0
Cycling miles: 12.2
Paddling miles: 13.0

JUNE WORKOUTS - At A Glance
6/30 - Cycling / South Short Loop
6/18 - Lake Sonoma / Paddling
6/17 - Point Reyes / Low Tide Hike
6/16 - Lake Sonoma / Paddling
6/14 - Lake Sonoma / Paddling
6/13 - Angel Island day two / Hike
6/12 - Angel Island / Hike
6/10 - NaturalMovement / Plant Garden
6/9 - PFC Gym / Strength, Power
6/7 - Cycling, Strength
6/6 - Low Tide Hike @ Point Reyes

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.