"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

Friday, September 30, 2011

September Finals

Days this month:
30
Some form of exercise: 8 of 30 days
Approx. exercise hours: 15.5
Approx. hiking/climbing miles: 9.5
Cycling miles: 15.3
Paddling miles: 33.0

SEPTEMBER WORKOUTS - At A Glance
9/27 - Clover Springs hike
9/24 - 25 - Lake Sonoma overnight camp/paddle
9/20 - Lake Sonoma Paddle
9/15 - Cycling - Road Bike / Preston Loop
9/13 - Paddling / Lake Sonoma
9/12 - Cycling - Road Bike / Preston Loop
9/4 - Paddling / Alex. Valley to Healdsburg
9/3 - Duxbury Reef Hike

Tuesday, September 27, 2011

Location: Clover Springs

Workout: Endurance < 90, Natural Movement
Hike - Clover Springs

Started on the normal old fire road, but ended up hiking up the south side of the canyon on a trail I didn't know was there. It finished on one of the MTB trails at the lower creek.

Time: 00:34:18
Approx. Miles: 3.0
HR: 120/156

Sunday, September 25, 2011

Location: Lake Sonoma - Yorty Creek

Workout: Endurance >90, Power
Kayaking - Overnight at Thumb Camp

A good workout paddling around at Lake Sonoma with a few kayakers from Kayaker's Alliance.

Approx Miles: 8.0
Time: Count as 03:00:00

Looking up the Cherry Creek arm from Thumb Camp (Sunday morning).


Paddling back out the Cherry Creek arm to the main body.

Tuesday, September 20, 2011

Location: Lake Sonoma - Yorty Creek

Workout: Endurance >90
Paddling / Yorty Creek

A run to take firewood to the Thumb Camp for a overnighter this weekend.

It took me 38 minutes to paddle out at a fast pace. 50 minutes to paddle back

Total Time: 01:43:07
Miles: 6.0






Thursday, September 15, 2011

Location: Cloverdale backroads

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

In Reverse. Long version

Miles: 8.6
Time: 00:37:37

Tuesday, September 13, 2011

Location: Lake Sonoma - Yorty Creek

Workout: Endurance >90
Paddling / Yorty Creek

A paddling workout as Marcie tried out her new Hobbie Mirage Revolution.

Miles: 2.0
Time: 01:00:00

Marcie preps her new kayak.

Motoring along in Mirage Drive!

Monday, September 12, 2011

Location: Cloverdale backroads

Workout: Endurance <90
Cycling - Road Bike

Preston Loop
Miles: 6.7
Time: 00:34:16
HR: 145 / 181

Note: Actual Ride Tim was 00:26:49. I'm counting recovery time back at the gym because my heart rate was still high (<100).

Tuesday, September 06, 2011

Location: Russian River @ Healdsburg, CA

Workout: Upper Body
Play Different Sports - Paddling
16 mile paddle from the Alexander Valley Campground to Memorial Beach in Healdsburg.
A long way!!

Miles: 16
Time: Count as 05:00:00

At the put-in.

Lunch Break: Sam, A.S., Elia, Carl, Mary and Johanne

The Necky with rubber chicken.

Paddling through the "horseshoe" @ Rio Linda Academy.

Saturday, September 03, 2011

Location: Bolinas, CA

Workout: Endurance >90
Hiking - Duxbury Reef and environs.
A great hike in the Bolinas area at the old RCA station. Old buildings, bluffs, beach hiking.

Miles: 5.5
Time: Count as 03:00:00

Helen in the Tunnel to Nowhere.

Gayla and Tom motor up the beach.

Beach hut.

A portion of Duxbury Reef.

Thursday, September 01, 2011

August Finals

Days this August: 31
Some form of exercise: 7 of 29 days
Approx. exercise hours: 17.5
Approx. hiking/climbing miles: 13.0
Cycling miles: 7.0
Paddling miles: 20.0

AUGUST WORKOUTS - At A Glance
8/28 - Cycling/Road Bike - Preston Loop
8/27 - Tomales Bay Bioluminescence Paddle
8/21 - Russian river Paddle
8/17 - Clover Springs Speed Hike
8/16 - River Paddle / Clov. to Asti
8/14 - Climb Mt. Brokeoff
8/13 - Climb Lassen

August flew by. Now the challenge of not letting the SOND (Sept., Oct., Nov., Dec.) work load take control.
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.