"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

Sunday, October 04, 2015

Location: Point Reyes National Seashore

Workout: Endurance > 90, Natural Movement
Hike - Tomales Point

Miles: 9.2
Time: 04:02:00

Saturday, October 03, 2015

Location: Sonoma County Backroads

Workout: Natural Movement 
Hike - Old Railway

At Asti crossing.

Miles: 2.0
Time: 01:00:00


Wednesday, September 30, 2015

September Totals

Days This Month: 30
Some form of exercise: 12 of 30 days
Approx. exercise hours: 25.45
Approx. hiking/climbing miles: 4.0
Paddling miles: 51.25
Cycling miles: 25.5

SEPTEMBER WORKOUTS AT A GLANCE -
9/26 - Paddling/Sac River
9/26 - Paddling/Sac River
9/22 - PFC Gym/Lifting
9/19 - Coastal Clean-up @ Noyo River
9/13 - Humboldt Bay Paddle
9/12 - Eureka Slough Paddle
9/12 - Arcata Marsh Hike
9/6 - Cycling/Road, PFC Gym/Strength
9/5 - Cycling/Road
9/4 - Hike, PFC Gym/Strength
9/2 - PFC Gym/Strength
9/1 - Cycling/Road, PFC Gym/Strength

Sunday, September 27, 2015

Location: Sacramento Valley

Workout: Endurance > 90
Paddling - Sacramento River

From Irving Finch Boat Access Area to Ord Bend County Park.

Miles: 18.0
Time: 05:00:00



Saturday, September 26, 2015

Location: Sacramento Valley, CA

Workout: Endurance > 90
Paddling - Sacramento River

Woodson Bridge State Recreation Area to Irving Finch Boat access Area.

Miles: 17.34
Time: 04:00:00


Tuesday, September 22, 2015

Location: PFC Gym

Warmup: Cycle
Workout: Strength
Lifting - Stronglifts 5x5

Total Time: 00:53:01
Miles: 3.5


Sunday, September 20, 2015

Location: Fort Bragg, CA

Workout: Natural Movement Workout
Coastal Clean-up - Paddle, Climb in and out of boats, lift

Miles: 3.31
Time: 03:00:00





Location Eureka, CA

Workout: Play Different Sports
Paddle - South Humboldt Bay Tour

Miles: 5.4
Time: 02:33:00






Location: Eureka, CA

Workout: Play different Sports
Paddle - Eureka and Freshwater Sloughs

Miles: 7.4
Time: 02:45:00




Location: Arcata, CA

Workout: Slow Movement Hike
Hike - Arcata Marsh & Wildlife Refuge

Miles: 1.75
Time: 01:33:00



Sunday, September 06, 2015

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance < 90, Strength
Cycling/Road - Preston Loop
PFC Gym/Strength - Stronglifts 5x5

Time: 01:15:00
Miles: 7.67

Location: Sonoma County Backroads

Workout: Endurance < 90
Cycling/Road - Geysers Road North @ 50% output

Time:00:45:00
Miles: 7.14

Friday, September 04, 2015

Location: Clover Springs, PFC Gym

Warm up: Hike/Creek Trail
Workout: PFC Gym - Strength
Stronglifts 5x5

Total Time: 01:53:00
Miles: 2.0

Wednesday, September 02, 2015

Location: PFC Gym

Warm up: 3 Rounds of Core Strengthening & Conditioning
Workout: Strength
Stronglifts 5x5

Miles: 0.0
Time: 00:48:06

Location: PFC Gym 09-02-2015 06:35 AM

Tuesday, September 01, 2015

Location: Cloverdale Backroads, PFC Gym

Warm up: Cycling/Road
Work out: Strength
Stronglifts 5x5

Total Miles Warm up: 6.14
Total Work out Time: 00:57:53

Clov Backroads, PFC Gym 09-01-2015 07:07 AM

Monday, August 31, 2015

August Totals

Days This Month: 31
Some form of exercise: 10 of 29 days
Approx. exercise hours: 10.0
Approx. hiking/climbing miles: 0.0
Paddling miles: 0.0
Cycling miles: 64.75

AUGUST WORKOUTS AT A GLANCE -
8/29 - Cycling/MTB, PFC Gym
8/26 - PFC Gym
8/25 - Cycling/Road, PFC Gym
8/17 - Pilates, Cycling/MTB, PFC Gym
8/14 - Cycling/Road, PFC Gym
8/12 - Cycling/Road, PFC Gym
8/10 - Cycling/Road, PFC Gym
8/9 - Cycling/Road
8/4 - Cycling/Road
8/2 - Cycling/Road

Saturday, August 29, 2015

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance < 90, Strength
Cycling/MTB - Preston Loop +, PFC Gym - Strength

Miles: 8.0
Total Workout Time: 01:35:32

Clov Backroads, PFC Gym 08-29-2015 09:11 AM

Wednesday, August 26, 2015

Monday, August 17, 2015

Location: Cloverdale Backroads, PFC Gym

Warm-Up: Pilates Reformer
Workout: Endurance < 90, Strength
Cycling/MTB - Water Tanks Loop
Lifting - Strength

Total Time: 01:52:00
Total Miles: 2.70

Local: Cloverdale backroads 08-17-2015 09:23 AM


Friday, August 14, 2015

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance < 90, Strength
Cycling/Road - Preston Loop
Lifting - Stronglifts

Ride Time: 00:28:00
Total Workout Time: 00:52:14
Total Miles: 7.13

Clov Backroads, PFC Gym 08-14-2015 01:28 PM

Wednesday, August 12, 2015

Location: Clov Backroads/PFC Gym

Workout: Endurance < 90, Strength
Cycling/Road - Asti Ride
Lifting - Stronglifts

Ride Time: 00:36:48 @ 80% output
Miles: 9.16

Total Workout Time: 00:58:48

Location: Clov Backroads/Gym 08-12-2015 07:46 AM

Monday, August 10, 2015

Location: Clov Backroads, PFC Gym

Workout: Endurance, Strength
Cycling/Road - Preston Loop
Lifting - Stronglifts

Ride Time: 00:30:32
Total Time: 00:56:03

Miles: 7.62

Local: Clov Backroads, PFC Gym 08-10-2015 08:18 AM


Sunday, August 09, 2015

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road - Preston Loop @ 70% output

Time: (actual ride time) 00:38:32
Miles: 9.23

Location: Cloverdale Backroads 08-09-2015 09:11 AM



Tuesday, August 04, 2015

Location: Cloverdale Backroads

Workout: Endurance > 90
Cycling - Road/Preston Loop

Time: 00:45:21
Miles: 7.0

Flat tire @ mile 6.5. Walked the rest of the way.

Sunday, August 02, 2015

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling - Road/ South Cloverdale Loop

Time: 00:40:43
Miles: 7.30
Output: 70%

Sunday, May 31, 2015

May Totals

Days This Month: 30
Some form of exercise: 4 of 11 days
Approx. exercise hours: 5.5
Approx. hiking/climbing miles: 0.0
Paddling miles: 6.0
Cycling miles: 0.0

MAY WORKOUTS AT A GLANCE - 
5/10 - PFC Gym/Stronglifts
5/8 - PFC Gym/Stronglifts
5/3 - Russian River/Paddling
5/2 - PFC Gym/Stronglifts 5x5

Sunday, May 10, 2015

Location: PFC Gym

Workout: Strength
Stronglifts 5x5

Time: 00:54:15

Location: PFC Gym 05-10-2015 11:52 AM

Friday, May 08, 2015

Location: PFC Gym

Workout: Strength
Stronglifts 5x5

Time: 00:45:00

Sunday, May 03, 2015

Location: Sonoma Country

Workout: Endurance > 90
Paddle - Russian River

Cloverdale to Asti

Time: 03:00:00
Miles: 6.0



Friday, May 01, 2015

April 2015 Totals

Days this month: 30
Some form of exercise: 14 of 29 days
Approx. exercise hours: 39.25
Approx. hiking/climbing miles: 15.0
Paddling miles: 37.75
Cycling miles: 0.0

APRIL WORKOUTS - At A Glance
4/28 - PFC Gym
4/27 - PFC Gym
4/26 - Lake Sonoma Paddle and Hike
4/25 - Lake Sonoma Hike
4/15 - Paddle/Snorkel Baja
4/14 - Paddle/Hike Baja
4/13 - Paddle/Hike Baja
4/12 - Paddling/Snorkel Baja
4/11 - Paddling Baja
4/6 - PFC Gym/Stronglifts 5x5 - w/0 B @ 90#, 80#, 175#
4/5 - Lake Hennessy Kayaking
4/4 - PFC Gym/Stronglifts 5x5 - w/o A
4/2 - PFC Gym/ Core Strength, Clover Springs/Endurance
4/1 - PFC Gym/Stronglifts 5x5 - w/o B

Tuesday, April 28, 2015

Location: PFC Gym

Workout: Strength
Stronglifts 5x5

Time: 00:43:12

Monday, April 27, 2015

Location: PFC Gym

Workout: Strength
Stronglifts 5x5

Time: 00:46:36

Sunday, April 26, 2015

Location: Lake Sonoma

Workout: Endurance, Play Different Sports
Paddle/Hike - Dry Creek Waterfall

Time: 06:00:00
Miles: 10 paddle, 2 hike







Saturday, April 25, 2015

Location: Lake Sonoma

Workout: Endurance > 90
Hiking - South Lake Trail

Time: 03:30:00
Miles: 9.0



Wednesday, April 15, 2015

Location: Baja Mexico

Workout: Endurance, Play Different Sports
Paddle/Snorkel Baja - Day 5

Miles: 8



Tuesday, April 14, 2015

Location: Baja Mexico

Workout: Endurance
Paddle Baja - Day 4

Miles: 3


Monday, April 13, 2015

Location: Baja Mexico

Workout: Endurance
Paddle/Hike Mexico - Day 3

Paddle Miles: 6
Hike Miles: 4



Sunday, April 12, 2015

Location: Baja Mexico

Workout: Endurance
Paddling Mexico - Day 2

Miles: 6

Saturday, April 11, 2015

Location: Baja Mexico

Workout: Endurance
Day 1 Mexico - Paddle to Isla Danzante

Miles: 4



Monday, April 06, 2015

Location: PFC Gym

Workout: Strength
Stronglifts 5x5 - w/o B
@ 90#, 80#, 175#

Time: 00:50:32
Location: PFC Gym 04-06-2015 03:36 PM

Sunday, April 05, 2015

Location: Napa County

Workout: Play Different Sports/Kayaking
Lake Hennessy - Paddling

Miles: 5.75
Time: 03:00:00







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.