"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 -


Monday, December 31, 2012

December 2012 Final

Days this month: 31
Some form of exercise: 7 of 31 days
Approx. exercise hours: 25.75
Approx. hiking/climbing miles: 37.5
Cycling miles: 0.0
Paddling miles: 0.0

DECEMBER WORKOUTS - At A Glance
12/29 - Donner Pass Snowshoeing II
12/24 - Coastal Trail @ Sea Ranch
12/16- Donner Pass Snowshoeing
12/15 - American Canyon Creek Hike
12/8 - Lassen Snowshoeing
12/7 - Zim Zim Falls hike
12/2 - River Park/PFC Gym

Saturday, December 29, 2012

Location: Donner Pass

Workout: Endurance > 90
Snowshoe - To Round Valley near Castle Peak, and Andesite Peak summit on the return.

Time: 05:15:00
Miles: 6.1





Sunday, December 16, 2012

Location: Donner Pass

Workout: Endurance > 90
Hike - Snowshoe Castle Peak Trail

Miles: 5.0
Time: 04:00:00





Saturday, December 15, 2012

Location: Auburn State Recreational Area

Workout: Endurance > 90
Hike - Hike the American Canyon Creek Trail

Miles: 8.2
Time: 04:00:00




Saturday, December 08, 2012

Location: Lassen National Park

Workout: Endurance > 90
Hike - Climb Diamond Peak

Miles: 5.0
Time: 04:00:00




Friday, December 07, 2012

Location: Napa County

Workout: Endurance > 90
Hike - Zim Zim Fals

Miles: 8.5
Time: 04:00:00




Sunday, December 02, 2012

Location: PFC Gym

Workout: Core Strength, Power
3 Rounds of
15x thkb swing @ 35#
6x sit up
6x push up
6x ab wheel

Lifts 5x5
5x 5 squat @ 65#
5x 5 ph press @65#
3x 5 deadlift @ 125#

Time: 00:25:41

Location: Cloverdale River Park

Workout: Move Naturally
Walk - River Park Trail

Time: 00:57:10
Miles: 2.5




Saturday, December 01, 2012

November Totals

Days this month: 30
Some form of exercise: 11 of 30 days
Approx. exercise hours: 30.5
Approx. hiking/climbing miles: 44.0
Cycling miles: 17.5
Paddling miles: 4.0

NOVEMBER WORKOUTS - At A Glance
11/30 - Bummer Peak Speed Hike
11/27 - Clover Springs/PFC Gym
11/26 - Cycling/PFC Gym workout
11/24 - Loop Hike @ Armstrong Woods
11/23 - Dry Creek Fall Bike Ride
11/22 - Clover Springs / PFC Gym
11/18 - Hood Mountain Hike
11/11 - Point Reyes with North Bay Hikes
11/10 - Lake Sono hike
11/4 - Gold Lake paddle
11/3 - Sierra Buttes hike

Friday, November 30, 2012

Location: Lake Sonoma

Workout: Endurance > 90
Speed hike - Bummer Peak

Miles: 4.0
Time: 01:30:00









Location: Lake Sonoma 11-30-2012 01:26 PM

Tuesday, November 27, 2012

Location: Clover Springs/PFC Gym

Workout: Endurance < 90
Speed Hike - South Ridge Trail

Location: PFC Gym
Workout: Power
5X5
5x 5 squat @ 65#
5x 5 standing row @ 65#
5x 5 bench press @ 65#

Total Time: 01:15:54
Miles: 2.5

Light gym workout after some endurance work. Getting the lifting going again.

Location: Clover Springs/PFC Gym 11-27-2012 02:47 PM

Monday, November 26, 2012

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance < 90
Cycling - Road
Preston Loop.

Miles: 7.6
Time: 00:29:33

Location: Cloverdale Backroads 11-26-2012 03:44 PM


Location: PFC Gym
Workout: Core Strengthening & Conditioning, Strength
Interval Training
3 Rounds of
15x Two Handed Kettlebell Swing @ 35#
6x ad mat sit up
6x push up
6x ab wheel roll out
6x overhead press @ 65#

Saturday, November 24, 2012

Location: Armstrong Woods

Workout: Endurance > 90
Hike - Loop hike with the Sonoma County Wanderers

Miles: 7.0
Time: 04:13:20





Location: Armstrong Woods 11-24-2012 09:05 AM

Friday, November 23, 2012

Location: Sonoma County

Workout: Endurance > 90
Cycling - Road Bike
West Dry Creek Tour with Marcie

Miles: 10.0
Time: 01:30:13







Location: Sonoma County 11-23-2012 09:52 AM

Thursday, November 22, 2012

Location: Clover Springs

Workout: Endurance < 90
Speed Hike - Creek Trail - Lower Forest

Miles: 2.0
Time: 00:36:30

WooHoo! Get Started!!

Location: PFC Gym
Workout: Core Strengthening and Conditioning
3 Rounds of
6x push up
6x sit up
6x ab wheel
10x TH KB swing

3x 5 Overhead press @ 65#

HR: 120/149
Time: 00:23:06

Sunday, November 18, 2012

Location: Hood Mountain Regional Park

Workout: Endurance > 90
Speed Hike - Gunsight Rock and Hood Mountain summit

Via the Nattkemper/Goodspeed trail

Miles: 6.42
Time: 03:25:07 (includes lunch stop)







Sunday, November 11, 2012

Location: Points Reyes

Workout: Endurance > 90
Hiking - Fire Trail-Sky Trail-Woodward Valley Trail-Coast Trail-Sculptured Beach/Secret Beach-Beach back to truck.


Miles: 12.67
Time: Cout as 05:30:00





Location: Points Reyes 11-11-2012 10:52 AM
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.