"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

Sunday, October 23, 2011

Location: Cosumnes River Preserve, CA

Workout: Endurance > 90
Hiking and paddling - Cosumnes River Preserve

Total Time: Count as 05:00:00

Paddling Miles: 7.0
Hiking Miles: 4.0

The Wetlands and River Walk.

Paddling on the Preserve

Sunday, October 09, 2011

Location: Lake Sonoma

Workout: Endurance < 90
Hike - Lone Rock/Gray Pine Flat loop

Miles: 5.0
Time: 01:11:01
HR: avg. 117 / max. 153


Saturday, October 08, 2011

Location: Sonoma County backroads

Workout: Endurance > 90
Cycling/Road - Canyon Road Loop via Dutcher Crk. Rd.

From home ride out Dutcher Crk. Rd. Take Yokum Bridge Rd. to West Dry Crk. Back to Dry Crk. Rd. to Canyon Rd. Over the hill to Old Redwood Hwy. Back to Cloverdale

Ride Time: 01:53:02
Total Total Workout Time: 02:09:23
Miles: 27.5
HR: avg 142 / max177

Waiting for harvest - Dutcher Creek Road.

Rafenelli Vineyards truck.

Foliage along West Dry Creek road.

Geyser Peak Winery on Hwy 101 @ Geyserville.

Thursday, October 06, 2011

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road Bike - Preston Loop
Reversed with a steep hill climb to the water tanks at Clover Springs

Miles: 9.02

Location: PFC Gym
Workout: Core Strengthening & Conditioning
Floor Work
40x O/H med ball abmat sit up
40x push up
40x ab wheel roll out

Total Time: 00:59:24

Wednesday, October 05, 2011

Location: Clover Springs

Workout: Endurance < 90
Speed Hike - Middle Ridge Traverse
I found this hidden trail last week. An old overgrown fire road that looks to be used only be wild game. I will try this as a MTB ride soon.

Time: 00:52:32
Aprox Miles: 2.0
HR: avg 119/max 154

Monday, October 03, 2011

Location: PFC Gym, Clover Springs

Workout: Core Strengthening & Conditioning, Power
Floor work, Barbell Complex

3 Rounds of
10x ab mat sit ups
6x push ups

Barbell Complex
5x 5 @ 75#
OH Press
Bent Row
Dead Lift
Back Squat

Workout: Endurance < 90
Clover Springs - Trail Run, Speed Hike

South Ridge route to start of ridge.
10x log jump at turn around.
Run until I got tired, then speed hike until recovered. Repeat.

Tendinitis has improved over the last month, so I wanted to try floor work and lifting to see how it felt tonight and tomorrow.

Total Time: 01:04:40
Miles: 2.5
H/R: 123/170

Tendinitis Update: No change in inflammation/pain following the light weight/floor workout. Still slightly sore, but no change. Pull ups are definitely out for awhile though.

Sunday, October 02, 2011

Location: Cloverdale Backroads

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

Returned via the Westside with a short climb (on the big ring) up the first section of Cherry Creek Rd, short but steep!

Miles: 10.5
Time: 00:45:23
HR: 128/220

Saturday, October 01, 2011

Location: Bizz Johnson Traill - Susanville, CA

Workout: Endurance > 90, Power
Cycling / MTB - Bizz Johnson Trail

Westwood to Susanville
Riders/bikes shuttled from Susanville to Westwood by the Forest Service (fee required).
Rode the first 8 miles at a fast pace, then slowed down when the landscape opened up to take photos and enjoy the scenery.

Approx. Miles: 30.0
Time: Count as 03:00:00 (actual riding time)

Other riders getting ready at the Historic Train Depot in Susanville.

Open valley with farm houses.

Historic trestle.

Also a couple old train tunnels.

The home stretch.
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.