"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 -


Saturday, June 30, 2012

Location: Lassen National Park

Workout: Endurance > 90
Hike - Hike to Bumpass Hell with Marcie

Quick conditioning hike after Lassen.


Time: 01:43:51
Miles: 2.0

Location: Lassen National Park 06-30-2012 11:16 AM

Location: Lassen National Park

Workout: Endurance > 90
Climbing - Climb Mount Lassen with Marcie


Training climb for Marcie. We burned up Mount Lassen and were the first ones on the summit that day. Marcie was a little fatigued from the previous two days of climbing, but did great.


Time: 04:02:05
Miles: 2.5
HR: 125/164


Location: Lassen National Park 06-30-2012 06:31 AM








Friday, June 29, 2012

Location: Mount Shasta

Workout: Endurance > 90
Climbing - Climb to 8400ft. on the Clear Creek Trail

Training climb to get a look at the Clear Creek route conditions and scope out bivy sites. Climbed to about 8400ft. elevation.


Time: 3:42:50
Miles: 4.0

Location: Mount Shasta 06-29-2012 10:23 AM




Thursday, June 28, 2012

Location: Mount Shasta

Workout: Endurance > 90
Climbing - Climb to Lake Helen on Mount Shasta - with Marcie


This was a training climb in preparation for a July summit attempt with Marcie. We left Bunny Flat @ 8:45am and returned around 4:30pm, climbing to Helen lake and back.


Fun times. Marcie learned  basic climbing steps and self arrest techniques and had her first outing on Mount Shasta.


Time: 07:45:00
Approx Miles: 7.0








Monday, June 25, 2012

Location: Lake Sonoma

Workout: Endurance, Play Different Sports
Paddle - Out Yorty Creek and up Cherry Creek

Time: Count as 05:00:00
Miles: 9.6







Saturday, June 23, 2012

Location: Nape County

Workout: Endurance, Power
Hike - Speed Hike Mt. St. Helena. We hit both summits.

Total Miles: 11.2
Total Time: Count as 04:00:00






Friday, June 22, 2012

Location Home & Yard

Workout: Natural Movement
Yard Work

Time: 01:11:00

polarpersonaltrainer.com

Tuesday, June 19, 2012

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road - River Road out and back

Location: Cloverdale Backroads 06-19-2012 03:43 PM

Monday, June 18, 2012

Location: Lake Sonoma

Workout: Natural Movement
Hike - High Ridge @ Yorty Creek
With Marcie. We skinny Dipped to cool off half way through, but no pictures. :)


Approx. Miles: 5.0
Time:02:30:00







Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road - Preston out and back via the Blvd/Highway

Fast Paced
Miles: 6.62


















Location: PFC Gym
Workout: Core Strengthening and Conditioning
Floor work and Bonus lift

3 Rounds of
20x THKB swing @ 44#
10x abmat sit up
10x push up
10x abwheel roll ot


Bonus Lift
3x 5 Overhead Press/Push Press @ 95#


Total Workout Time: 00:50:09
HR: 138/172

Sunday, June 17, 2012

Location: Sonoma County Backroads

Workout: Endurance > 90, Power
Cycling/Road - Lytton Springs Loop

With Kevin H., ride out Dutcher Crk. Rd., West Dry Creek, Lytton Spring, Old Redwood Highway back to Cloverdale.


Total Time: 02:15:05
Miles: 30.0
Ol' Katie enjoys the early morning as I prep for the ride.

Waiting For Kevin at Ace Hardware.

Kevin over my shoulder on West Dry Creek.


Along West Dry Creek.

A water break at Mazzoco Winery on Lytton Springs Rd.

Kevin rippin' back up on the Old Redwood Highway.

Saturday, June 16, 2012

Location: PFC Gym

Workout: Strength, Endurance
Stronglifts 5x5, Hike

Warm up - From home, walk to the water tanks at Clover springs


Strength
Stronglifts 5x5
5x 5 Squat @ 115#
5x 5 Bench Press @ 125#
5x 5 Barbell Rows 2 110#

Location: Audubon Canyon Ranch, Bolinas CA
Birding, Hiking

Hike the trail while watching nesting Egrets


Total Time: 03:00:00

Thursday, June 14, 2012

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling - Preston Loop - Long Version

Miles: 7.8
Time: 00:31:25


Location: PFC Gym
Workout: Strength
Stronglifts 5x5


W/O  2 - #4
5x 5 Back Squat @ 115#
5x 5 Overhead Press @ 87.5#
3x 5 Deadlift @ 165#


Tptal Workout Time: 01:10:50
HR: 140/223

Wednesday, June 13, 2012

Location: Cloverdale River Park

Workout: Endurance < 90
Hike - River park Trail, return via the river bed.

Miles: 2.0
Time: 00:53:45

Marcie...you are so evil!


Monday, June 11, 2012

Location: Lake Sonoma

Workout: Power
Paddling - Lake Sonoma

Miles: 2.0
Time: 02:00:00

Sunday, June 10, 2012

Location: Sonoma County

Workout: Endurance > 90
The Cedars hiking

Miles: 6.0

Saturday, June 09, 2012

Location: Sonoma County

Workout: Endurance > 90
The Cedars hiking

Miles: 3.0

Location: PFC Gym

Workout: Strength

Thursday, June 07, 2012

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road - Preston loop

Miles: 6.7
Time: 00:37:21

Location: PFC Gym
Workout: Strength
Stronglifts 5x5 W/O A-#3
5x 5 squat @ 100#
5x 5 overhead press @ 85#
5x 5 deadlift @ 155#


Time: 00:32:04


Total Workout Time: 01:09:26

Wednesday, June 06, 2012

Location: PFC Gym

Workout: Core Strength, Strength
Kettlebell Swings, Stronglifts

5 Rounds of
25x Two Handed Kettlebel swing @ 44#
   1 minute rest between rounds


Stronglifts 5x5  W/o A - #3
5x 5 squat @ 95#
5x 5 bench press 2 110#
5x 5 barbell rows 2 105#


Time:00:43:40


Workout: Move Naturally
Hike - Russian River
Hike closed Washington School Road to the river and back


Time: 00:38:52
Miles: 1.5

Capture California shot

Marcie gets in some natural movement


Dirty Girls - Dead Fucking Last

Sam getting natural movement

Can't beat Wine Country!



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.