"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

May 2018

- 30 minutes of some form of exercise 5 days a week
- Beginner Yoga
- Core strengthening & conditioning
- Kettelbell workouts
- Slow movement hikes
- Natural movement workouts
- Olympic Lifts (adjust loads as needed)
- Sand bag training
- Play different sports (cycle, kayak, hike, snowshoe, etc,)
- Sprint workouts

May Workouts

Days This Month: 31
Some form of exercise: 2 of 13 days
Exercise hours: 2.0
Beginner Yoga hours: 0.0
Hiking/Climbing miles: 0.5
Paddling miles: 0.0
Cycling miles: 0.0

5/13 - Natural Movement Workout
5/12 - Hike/Clover Springs

Monday, August 29, 2011

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling/Road Bike - Preston Loop

Miles: 6.83
Time: 00:25:39

Saturday, August 27, 2011

Location: Tomales Bay, CA

Workout: General
Bioluminescence Paddle
From Inverness, we paddled north looking for the Biolum. We found it! A surreal experience for sure.

On the water from 8:00pm - 11:00pm. We paddles approx. 5 miles.

Time: Count as 02:00:00

Sam with the Sacramento Paddle Pushers.
In search of.

Non Fitness Related

Couture signs two year extension. Ya-Hoo!

Monday, August 22, 2011

Location: Russian River @ Healdsburg, CA

Workout: General
Kayaking - Healdsburg to Steelhead Beach, Forestville

Miles: 9.0
Time: Count as 3.5

A paddle with a few guys from North Bay Kayakers. We started at Memorial Beach in Healdsburg and paddled to Steelhead Beach @ Forestville. We stopped about half way and BBQ'ed some sausage for lunch.

Phil, Sebastian and Carl below Healdsburg.
Gliding along.
The waterway west of Windsor.
Sam starting lunch.
Waiting and enjoying the sun. We were getting a few looks at aircraft from the Wings Over Wine Country air show.
The guys under Wohler Bridge.
Putting in at the Wohler Dam portage.

Friday, August 19, 2011

Location: Clover Springs

Workout: Endurance <90
South Ridge speed hike

Miles: 2.0
Time: 00:37:33
HR: 133/161

Looking down on Cloverdale.

East towards Mt. St. Helena.

Monday, August 01, 2011


Days this month: 31
Some form of exercise: 11 of 31 days
Approx. exercise hours: 24.5
Approx. hiking/climbing miles: 28.0
Cycling miles: 37.0
Paddling miles: 16.0

7/31 - Cycling / Preston Loop, PFC Gym
7/25 - Kayaking @ Yorty Creek
7/21 thru 24 - Trinity Alps Backpacking
7/16 - Cycling - Road / PFC Gym - Power
7/15 - Lake Sonoma / Full Moon Paddle
7/10 - Sonoma County Backroads / SR Airport Ride
7/9 - Basic Sea Kayaking Course @ Tomales bay
7/3 - Lake Sonoma / Sunrise paddle @ Yorty Creek
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.