"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

Wednesday, May 30, 2012

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road - Asti Out and Back

Miles: 7.6
HR: 139/218
Time: 00:35:36

Tuesday, May 29, 2012

Location: Clover Springs

Workout: Endurance < 90
Speed Hike - South Ridge

Miles: 2.5
HR: 118/159
Time: 00:54:32

Monday, May 28, 2012

Location: Sonoma Coast

Workout: Endurance > 90
Hike - Pomo Canyon/Red Hill loop from Shell Beach
With Marcie and the North Bay Hikes group


Miles: 6.0
Time: 03:56:37
HR: 129/232





Sunday, May 27, 2012

Location: Cloverdale Backroads

Workout: Endurance > 90, Power
Cycling/Road Bike - Tour of Cloverdale
With K. Hare, are ride through and around Cloverdale on a fabulous morning.


Miles: 18.0
HR: 129/184
Time: 01:46:11

Saturday, May 26, 2012

Location: Russian River, Sono Co.

Workout: Endurance, Strength, Play Different Sports
Paddle - Russian River paddle with North Bay Kayakers
From Memorial Beach in Healdsburg to Steelhead beach at Forestville.


Miles: 9.0
Time: 04:00:00










Wednesday, May 23, 2012

Location: Clov River Park

Workout: Endurance < 90
Speed Hike - River Park trail/Railroad Track Loop

Approx. Miles: 2.5
Time: 00:42:56


Location: PFC Gym
Workout: Strength
Stronglifts 5x5


3 Rounds of
15x thkb swing @ 35#
10x abmat sit-up
10x push-up
10x ab wheel roll


Stronglifts - W/O A-1
5x 5 squat 2 75#
5x 5 bench press @ 95#
5x 5 bent row @ 95#


Time: 00:42:56


Total Workout Tim: 01:37:43


River Park/Railroad Track Loop with a tour of the local graveyard.











Tuesday, May 22, 2012

Location: Cloverdale Backroads

Workout: Endurance < 90
Speed Hike - Cherry Creek Rd. with Marcie. Out and back.

Miles: 2.5
HR: 102/128
Time: 00:54:46



Sunday, May 20, 2012

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road - Preston Loop

Miles: 7.0
HR: 154/227
Time: 00:25:08

Saturday, May 19, 2012

Workout: Natural Movement Hike
Russian River - Move naturally over the river bed enjoying the morning sun

Miles: 2.0
HR: 93/111 - Fat Burn
Time: 00:49:07






Tuesday, May 15, 2012

Location: Clover Springs

Workout: Endurance < 90
Speed Hike - South Ridge with Marcie


HR: 99/134
Miles: 2.5
Time: 01:09:05

Location: Cloverdale River Park

Workout: General
Walk - The River park trail before work.

HR: 98/134
Time: 00:26:44
Miles: 2.2

Monday, May 14, 2012

Location: 27427

Workout: General
Split wood - finish up the cord.

Time: 01:00:00

Sunday, May 13, 2012

Location: 27427

Workout: General
Natural Movement - Lift/Split firewood using a woodsplitter.


HR: 131/232
Time: 02:19:38




Saturday, May 12, 2012

Location: Foothills Regional Park

Workout: Endurance > 90
Hike - Slow movement hike with Marcie

Time: 01:57:00
Miles: 4.0







Wednesday, May 09, 2012

Location: Clover Springs

Workout: General
Slow Movement Hike - At Clover Springs with Marcie for a nice evening workout. Old Fire Road trail and then up to the water tanks.
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.