Porterfield Creek Gym

Location: PFC Gym

2012-02-18T19:09:00.000-08:00

Workout: Strength

Stronglifts 5x5

- 5x 5 Squat @ 90#

- 5x5 Overhead press @ 90#

- 5x 3 Deadlift # 145#

LocatioN: Cloverdale Backroads / PFC Gym

2012-02-16T19:45:00.001-08:00

Workout: Endurance

Cycling - Preston Loop

Miles: 6.75

Time: 00:26:15

Workout: Core Strength & Conditioning

2 Rounds of

25x THKB Swing @ 35#

15x sit up

15x push up

15x ab wheel

Total Time:00:52:03

Location: Clover Springs / PFC Gym

2012-02-15T18:21:00.000-08:00

Workout: Endurance < 90

Speed Hike - Creek Trail

Workout: Core Strength / Power

3 Rounds of

25x THKB swing @ 35#

15x abmat sit up

15x push up

15x ab wheel

Stronglifts 5x5

-5x 5 squat @ 95#

-5x 5 Bench Press @ 100#

-5x 5 barbell row @ 100#

Time: 01:17:32

Miles: 2.0

HR: 133 / 172

Location: Clover Springs

2012-02-14T20:38:00.000-08:00

Workout: Endurance < 90

Trail Run - South Ridge

Time: 00:39:24

Miles: 2.5

Location: Upper Bidwell Park, Chico, CA

2012-02-13T14:20:00.002-08:00

Workout: Endurance

Hike - South Rim

Miles: 6.0

Time: 03:00:00

Location: Lassen National Park

2012-02-13T14:20:00.001-08:00

Location: PFC Gym

2012-02-09T18:18:00.000-08:00

Workout: Strength

Stronglift 5x5 - W/O B1

Location: Clover Springs

2012-02-08T09:04:00.000-08:00

Workout: Natural Movement Walk

Pre dawn 2 mile walk through Clover Springs with 2x 20 push ups, 2x 20 sit ups.

Miles:2.0

Time: 00:34:00

Location: PFC Gym

2012-02-07T21:03:00.000-08:00

Warm Up: Run in place, Jump Rope

Workout: Power

Tabata Squat Interval

16, 17, 16, 18, 17, 18, 17, 18 - 137 Total

Core Strengthening & Conditioning

3x 25 two handed kettlebell swing @ 35#

Strength

Stronglifts 5x5

- W/O A1

5x5 back squat @ 75#

5x5 bench press @ 95#

5x5 barbell row @ 95#

Total Time: 00:42:42

HR: 122 / 168

Location: Clover Springs / PFC Gym

2012-02-06T19:09:00.000-08:00

Location: Lake Sonoma

2012-02-05T13:18:00.000-08:00

Workout: Endurance < 90

Trail Run - Bummer Peak

Location: Napa-Sonoma Marsh

2012-02-04T17:03:00.000-08:00

Location: Cloverdale Backroads / PFC Gym

2012-02-03T14:07:00.000-08:00

Workout: Endurance, Core Strengthening and Conditioning

Clover Springs

South Ridge Trail Run

Miles:2.5

Time: 00:26:13

PFC Gym - Core Strengthening & Conditioning

3 Rounds of

10x Abmat sit-up w/10# med ball

8x ab wheel roll out

6x back extension - prone push

6x back extension - black cat

16x lateral wood chopper @ 10# med ball (8 each side)

5x deadlift @ 135#

Total Time: 01:04:24

HR: 134 / 171

January Workouts

2012-02-01T20:21:00.000-08:00

Days this month: 31
Some form of exercise: 21 of 31 days
Approx. exercise hours: 41.5
Approx. hiking/climbing miles: 82.0
Cycling miles: 30.5
Paddling miles: 0.0

JANUARY WORKOUTS - At A Glance
1/1 - Lassen National Park hike
1/3 - Clover Springs speed hike
1/5 - Cycling / Preston Loop
1/6 - Clover Springs / Endurance, Core Strengthening
1/7 - Austin Creek State Rec Area Hike
1/8 - Hiking At Baylands Nature Preserve
1/10 - Clover Springs / Move Naturally (AM)
1/11 - Clover Springs / Pre-dawn walk, PFC Gym / Power
1/12 - Cycling / Preston Loop - Long Version
1/13 - Bike & Hike / Cache Creek Wilderness Area
1/14 - Hiking / Robert Lewis Stevenson State Park
1/17 - Clover Springs / Trail Run
1/19 - Clover Springs / Speed Hike
1/22 - Clover Springs / Natural Movement Hike
1/23 - Clover Springs / Trail Run
1/24 - Clover Springs / Natural Movement Hike
1/25 - Cloverdale Backroads / PFC Gym
1/26 - Clover springs / PFC Gym
1/28 - Lost Coast / Hike
1/29 - Kings Range / Kings Peak Climb
1/31 - Clover Springs / Trail Run

Location: Clover Springs

2012-01-31T18:01:00.000-08:00

Location: Kings Range

2012-01-29T19:35:00.000-08:00

Kings Peak Hike

Via the Kings Crest Trail from Saddle Mountain TH.

Miles: 11.0

Time: 05:30:00

Kings Peak HD from SM on Vimeo.

Location: Lost Coast

2012-01-28T20:31:00.000-08:00

Workout: Endurance > 90, Natural Movement Hike

Lost Coast Trail to first impasse.

Miles: 10.0

Time:4.5

Location: PFC Gym

2012-01-26T18:36:00.000-08:00

Workout: Core Strengthening, Lower Body

Warm up: Clover Springs Walk

PFC Gym

Core

3x 25 KB swing @ 35#

Lower Body

3x 5 Deadlift @ 115#

Total Time: 00:45:45

Miles: 2.0

HR: 111 / 163

Location: Cloverdale Backroads

2012-01-25T17:35:00.001-08:00

Workout: Endurance < 90

Cycling - Road Bike / Preston Loop

Miles: 7.5

Ride Time: 00:30:15

Location: PFC Gym

Workout: Power, Core Strengthening & Conditioning

3x 10 Bench Press @ 95#

3x 10 Bent Standing Row @ 95#

3x 50 count plank

3x 10 abmat Sit up

Total Time: 00:53:38

HR: 141 ave / 179 max

Location: Clover Springs

2012-01-24T17:58:00.000-08:00

Workout: Endurance < 90

Natural Movement Hike - North Ridge/Creek Trail

Time: 00:39:33

Miles: 1.5

HR: 133 ave. / 168 max.

Location: Clover Springs

2012-01-23T17:47:00.000-08:00

Workout: Endurance < 90

Trail Run - South Ridge

Miles: 2.5

HR: 136 ave./175 max.

Workout: Power

PFC Gym

3x 10 Bench Press @ 95#

Total Time: 00:56:23

Location: Clover Springs

2012-01-22T09:01:00.000-08:00

Workout: Natural Movement Hike/Forest Bathing

Creek Trail/new Inner Ravine Trail/Main Fire Road

Miles: 2.0

Time: 01:00:50

HR: 120 ave. / 163 max.

Location: Clover Springs

2012-01-19T19:52:00.000-08:00

Workout: Endurance < 90

Speed Hike - Creek Trail/Main Fire Road/ Lower Forest

Miles: 2.0

HR: 135/169

Location: Clover Springs

2012-01-17T14:49:00.000-08:00

Workout: Endurance < 90

Trail Run - South Ridge

Time: 00:34:20

Miles: 2.5

HR: ave. 125 / max. 200

Location: Robert Lewis Stevenson State Park

2012-01-14T19:37:00.000-08:00

Location: Cache Creek Wilderness Area

2012-01-13T16:58:00.000-08:00

Workout: Endurance > 90

Bike/Hike - Judge Davis/Redbud trail in Cache Creek wilderness Area

Cycling Miles: 9.4

Hiking Miles: 12.2

From the Redbud Trail Head on Hwy 20, ride 9.4 miles to the Judge Davis Trail Head.

Hike through the Cache Creek Wilderness Area linking up the Judge Davis/Redbud trail.

Total Workout Time: 05:09:00

Riding up Hwy 20.

The Judge Davis trailhead.

On the Judge Davis trail.

Looking down the ridge towards Wilson Valley.

First look into Wilson Valley and Cache Creek.

Wide open Wilson Valley.

Cache Creek in Wilson Valley.

Looking back at Wilson Valley on the climb out.

Further along the Redbud Trail.

The third and final creek crossing.

Location: Cloverdale Backroads

2012-01-12T19:23:00.000-08:00

Location: Clover Springs, PFC Gym

2012-01-11T16:09:00.000-08:00

Workout: Natural Movement

Pre-dawn walk in Clover Springs. PFC Gym - Lifting

3x 10 - Bench Press @ 95#

Time: 00:35:00

Miles: 1.5

Location: Clover Springs, PFC Gym

2012-01-10T16:02:00.000-08:00

Workout: Natural Movement

Walk - Early morning walk into the Clover springs area.

Short PFC Gym workout

Time: 00:45:00

Miles: 1.5

Location: Baylands Nature Preserve

2012-01-08T14:49:00.000-08:00

Workout: Slow Movement Hike

Birding - Baylands Nature Preserve in Palo Alto, CA.

Time: Count as 02:00:00

Miles: 2.0

Location: Austin Creek State Recreation Area

2012-01-07T19:48:00.000-08:00

Workout: Endurance > 90

Hike - Gilliam Creek Trail at Austin Creek State Rec Area with the North Bay Hikes group.

Miles: 9.4

Time: 04:00:00

Location: Clover Springs

2012-01-06T13:25:00.000-08:00

Workout at sunrise.

Workout: Endurance < 90, Core Strengthening and Conditioning

South Ridge to first turn - Short 33# Bulgarian Bag Swings

2 rounds of at 33#

10x Bulgarian Bag cleans

10x BB clean squat

10x BB clock swings

4 Rounds of

20x walking lunge with 33# BB

Time: 00:46:43

Miles: 2.0

Location: Cloverdale Backroads

2012-01-05T08:57:00.000-08:00

Workout: Endurance < 90

Cycling - Preston loop

Time: 00:37:53

Miles: 7.0

HR: (ave./max) 149/174

Location: Clover Springs

2012-01-03T07:50:00.000-08:00

Workout: Endurance < 90

South Ridge route with 10 push ups and 10 sit ups at mid-way and the top.

Time: 00:40:30

Approx. Miles: 2.5

Ave/Max HR: 143/170

Location: PFC Gym

Workout: Power

Tabata Squat Interval

20 seconds of work followed by 10 seconds of rest X 8

15, 17, 16, 16, 15, 16, 15, 16 = 126

I wasn't going full bore, but at a fair pace to set a baseline number to work from.

Time: 00:04:29

Location: New Year Hike - Lassen National Park

2012-01-01T22:35:00.000-08:00

Workout: Endurance > 90

Hike Cross country to Chaos Crags and climb to the first step.

Approx. Miles: 5.0

Time: 4.0

With the Chico hiking group. Celebrated the New Year with champagne, wine and food on the ridge below Chaos Crags.

Going cross country.

A few of us regrouping.

Chaos Crags.

Up the cinder ridge.

A view of Mt. Shasta from the ridge.

Location: Lake Oroville, Oroville CA

2011-12-05T19:20:00.002-08:00

Location: Bidwell Park, Chico CA

2011-12-05T19:20:00.001-08:00

November Totals

2011-11-30T19:19:00.000-08:00

October Totals

2011-11-01T05:57:00.000-07:00

Started out strong, then got weak.

Days in October: 31

Some form of exercise: 8 of 23 days

Approx. exercise hours: 15.25

Approx. hiking/climbing miles: 13.5

Cycling miles: 77.0

Paddling miles: 7.0

OCTOBER WORKOUTS - At A Glance

10/23 - Paddling/hiking at Cosumnes River Preserve

10/9 - Lake Sono/Hike - Lone Rock/Gray Pine loop

10/8 - Cycling/Road - Canyon Road Loop

10/6 - Clov Backroads/Preston Loop, PFC Gym/Floor Work

10/5 - Clover Springs/Speed Hike - Middle Ridge Traverse

10/3 - PFC Gym/Lifting, Clover Springs/Trail Run

10/2 - Cycling/Road - Modified Preston Loop with hill climb

10/1 - Cycling/MTB - Bizz Johnson Trail

Location: Cosumnes River Preserve, CA

2011-10-23T12:29:00.001-07:00

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

Location: Lake Sonoma

2011-10-09T20:56:00.001-07:00

Workout: Endurance < 90

Hike - Lone Rock/Gray Pine Flat loop

Miles: 5.0

Time: 01:11:01

HR: avg. 117 / max. 153

Dry Creek Trail on the way to Gray Pine Flat.

Through the Oak forest.

Looking down on Lake Sonoma Marina. Mount St. Helena on the horizon.

Sherpa!

Location: Sonoma County backroads

2011-10-08T13:31:00.000-07:00

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.

Location: Cloverdale Backroads

2011-10-06T20:26:00.000-07:00

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

Location: Clover Springs

2011-10-05T22:05:00.000-07:00

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

Location: PFC Gym, Clover Springs

2011-10-03T18:15:00.000-07:00

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.

Location: Cloverdale Backroads

2011-10-02T12:30:00.000-07:00

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

Location: Bizz Johnson Traill - Susanville, CA

2011-10-01T18:03:00.000-07:00

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.

Spencer and James rolling along in the forested section at the start.

Along the Susan river.

Open valley with farm houses.

Historic trestle.

Several bridge crossings on the Susanville half.

Also a couple old train tunnels.

Volcanic formations abound.

Where the trail starts at the Susanville end.

The home stretch.

2011-09-30T21:59:00.000-07:00

September Finals

Days this month: 30

Some form of exercise: 8 of 30 days

Approx. exercise hours: 15.5

Approx. hiking/climbing miles: 9.5

Cycling miles: 15.3

Paddling miles: 33.0

SEPTEMBER WORKOUTS - At A Glance

9/27 - Clover Springs hike

9/24 - 25 - Lake Sonoma overnight camp/paddle

9/20 - Lake Sonoma Paddle

9/15 - Cycling - Road Bike / Preston Loop

9/13 - Paddling / Lake Sonoma

9/12 - Cycling - Road Bike / Preston Loop

9/4 - Paddling / Alex. Valley to Healdsburg

9/3 - Duxbury Reef Hike

Location: Clover Springs

2011-09-27T08:37:00.000-07:00

Workout: Endurance < 90, Natural Movement

Hike - Clover Springs

Started on the normal old fire road, but ended up hiking up the south side of the canyon on a trail I didn't know was there. It finished on one of the MTB trails at the lower creek.

Time: 00:34:18

Approx. Miles: 3.0

HR: 120/156

Location: Lake Sonoma - Yorty Creek

2011-09-25T20:41:00.000-07:00

Workout: Endurance >90, Power

Kayaking - Overnight at Thumb Camp

A good workout paddling around at Lake Sonoma with a few kayakers from Kayaker's Alliance.

Approx Miles: 8.0

Time: Count as 03:00:00

Looking up the Cherry Creek arm from Thumb Camp (Sunday morning).

Paddling back out the Cherry Creek arm to the main body.

Location: Lake Sonoma - Yorty Creek

2011-09-20T20:32:00.000-07:00

Workout: Endurance >90

Paddling / Yorty Creek

A run to take firewood to the Thumb Camp for a overnighter this weekend.

It took me 38 minutes to paddle out at a fast pace. 50 minutes to paddle back

Total Time: 01:43:07

Miles: 6.0

Location: Cloverdale backroads

2011-09-15T18:59:00.000-07:00

Workout: Endurance <90

Cycling / Road Bike - Preston Loop

In Reverse. Long version

Miles: 8.6

Time: 00:37:37

Location: Lake Sonoma - Yorty Creek

2011-09-13T20:05:00.000-07:00

Workout: Endurance >90

Paddling / Yorty Creek

A paddling workout as Marcie tried out her new Hobbie Mirage Revolution.

Miles: 2.0

Time: 01:00:00

Marcie preps her new kayak.

Motoring along in Mirage Drive!

Location: Cloverdale backroads

2011-09-12T19:58:00.000-07:00

Workout: Endurance <90

Cycling - Road Bike

Preston Loop

Miles: 6.7

Time: 00:34:16

HR: 145 / 181

Note: Actual Ride Tim was 00:26:49. I'm counting recovery time back at the gym because my heart rate was still high (<100).

Location: Russian River @ Healdsburg, CA

2011-09-06T17:48:00.000-07:00

Workout: Upper Body

Play Different Sports - Paddling

16 mile paddle from the Alexander Valley Campground to Memorial Beach in Healdsburg.

A long way!!

Miles: 16

Time: Count as 05:00:00

At the put-in.

Lunch Break: Sam, A.S., Elia, Carl, Mary and Johanne

The Necky with rubber chicken.

Paddling through the "horseshoe" @ Rio Linda Academy.

Location: Bolinas, CA

2011-09-03T20:35:00.000-07:00

Workout: Endurance >90

Hiking - Duxbury Reef and environs.

A great hike in the Bolinas area at the old RCA station. Old buildings, bluffs, beach hiking.

Miles: 5.5

Time: Count as 03:00:00

Helen in the Tunnel to Nowhere.

Gayla and Tom motor up the beach.

Beach hut.

A portion of Duxbury Reef.

August Finals

2011-09-01T06:39:00.000-07:00

Days this August: 31

Some form of exercise: 7 of 29 days

Approx. exercise hours: 17.5

Approx. hiking/climbing miles: 13.0

Cycling miles: 7.0

Paddling miles: 20.0

AUGUST WORKOUTS - At A Glance

8/28 - Cycling/Road Bike - Preston Loop

8/27 - Tomales Bay Bioluminescence Paddle

8/21 - Russian river Paddle

8/17 - Clover Springs Speed Hike

8/16 - River Paddle / Clov. to Asti

8/14 - Climb Mt. Brokeoff

8/13 - Climb Lassen

August flew by. Now the challenge of not letting the SOND (Sept., Oct., Nov., Dec.) work load take control.

Location: Cloverdale Backroads

2011-08-29T08:41:00.000-07:00

Workout: Endurance <90

Cycling/Road Bike - Preston Loop

Miles: 6.83

Time: 00:25:39

Location: Tomales Bay, CA

2011-08-27T23:59:00.000-07:00

Workout: General

Bioluminescence Paddle

From Inverness, we paddled north looking for the Biolum. We found it! A surreal experience for sure.

On the water from 8:00pm - 11:00pm. We paddles approx. 5 miles.

Time: Count as 02:00:00

Sam with the Sacramento Paddle Pushers.

OTW

In search of.

Non Fitness Related

2011-08-27T09:13:00.000-07:00

Couture signs two year extension. Ya-Hoo!

Location: Russian River @ Healdsburg, CA

2011-08-22T14:33:00.000-07:00

Workout: General

Kayaking - Healdsburg to Steelhead Beach, Forestville

Miles: 9.0

Time: Count as 3.5

A paddle with a few guys from North Bay Kayakers. We started at Memorial Beach in Healdsburg and paddled to Steelhead Beach @ Forestville. We stopped about half way and BBQ'ed some sausage for lunch.

Phil, Sebastian and Carl below Healdsburg.

Gliding along.

The waterway west of Windsor.

Carl.

Sam starting lunch.

Waiting and enjoying the sun. We were getting a few looks at aircraft from the Wings Over Wine Country air show.

The guys under Wohler Bridge.

Putting in at the Wohler Dam portage.

Location: Clover Springs

2011-08-19T10:10:00.001-07:00

Workout: Endurance <90

South Ridge speed hike

Miles: 2.0

Time: 00:37:33

HR: 133/161

Looking down on Cloverdale.

East towards Mt. St. Helena.

Location: Russian River @ Cloverdale, CA

2011-08-16T19:07:00.000-07:00

Location: Lassen National Park, CA

2011-08-16T19:06:00.000-07:00

JULY FINALS

2011-08-01T06:49:00.000-07:00

Days this month: 31

Some form of exercise: 11 of 31 days

Approx. exercise hours: 24.5

Approx. hiking/climbing miles: 28.0

Cycling miles: 37.0

Paddling miles: 16.0

JULY WORKOUTS - At A Glance

7/31 - Cycling / Preston Loop, PFC Gym

7/25 - Kayaking @ Yorty Creek

7/21 thru 24 - Trinity Alps Backpacking

7/16 - Cycling - Road / PFC Gym - Power

7/15 - Lake Sonoma / Full Moon Paddle

7/10 - Sonoma County Backroads / SR Airport Ride

7/9 - Basic Sea Kayaking Course @ Tomales bay

7/3 - Lake Sonoma / Sunrise paddle @ Yorty Creek

Location: PFC Gym, Cloverdale Backroads

2011-07-31T10:16:00.000-07:00

Workout: Endurance <90

Cycling - Road

Preston Loop long version

Time: 00:31:20

Miles: 8.2

Workout: General

Something to get going

3 Rounds of

12x abmat sit up

7x push up

12x air squat

Overhead Press

3x 3 @ 85#

Time: 00:13:07

Location: Lake Sonoma - Yorty Creek

2011-07-25T19:26:00.000-07:00

Workout: General

Afternoon paddle at Yorty Creek.

Time: 02:00:00

Location: Trinity Alps, CA

2011-07-24T21:38:00.000-07:00

Location: Cloverdale Backroads

2011-07-16T10:11:00.000-07:00

Workout: Warm Up

Cycling - Preston Loop long version - Reversed

Miles: 7.67

Time: 00:34:03

Location: PFC Gym

Workout: Power

Squats

2x 5 @ 100#

2x 5 @ 120#

2x 5 @140#

1x 3 @ 160#

A slight left hamstring pull with the last lift so I stopped here.

The 160# Squat is the most weight for that lift I have ever done. I was a bet surprised how easy it seemed after not lifting for several weeks. I did however injure myself slightly.

Time: 00:11:05

HR: 116/142

Location: Lake Sonoma - Yorty Creek

2011-07-15T23:55:00.000-07:00

Workout: Endurance, Upper Body, Core

Moonlight Paddle at Lake Sonoma.

Time: Count as 00:20:00

Paddling Miles: 4.0

Location: Sonoma County Backroads

2011-07-10T18:09:00.000-07:00

Workout: Power Endurance

Cycling / Road Bike - Santa Rosa Airport Ride

With the North Bay Hikes group. Myself and a few other did a 22 mile loop around the airport area. The rest of the riders split up between 10 and 14 mile loops.

Miles: 22.0

Approx. Time: 01:15:00

Location: Tomales Bay, CA

2011-07-09T18:13:00.000-07:00

Workout: Play Different Sports

Basic Sea Kayaking course at Tomales Bay with Blue Water Kayaking.

Paddled across the bay practicing the basic strokes and boat control. On the other side while on the water we learned a couple more strokes.

After lunch we got instructions on recovery and self rescue, then paddle out into the bay and practiced in real time.

Fantastic time!

A Pano of the Blue Water hut and an oyster company that shares the dock.

A look out to the bay from Marshall.

Time: Count as 04:00:00

Approx Miles paddled: 5.0

Location: Yorty Creek, Lake Sonoma

2011-07-03T19:06:00.000-07:00

Workout: Paddle Conditioning

Sunrise launch at Yorty Creek

Paddle into Cherry Creek arm for a workout before it got crazy with July 4th weekend crowds.

A little breezy out on the main body, but very nice in the Yorty and Cherry Creek arms. Chilly when I stopped, but the PFD kept my core toasty.

Miles: 5.5

Time: Count as 02:00:00

As the sun clears the hills in the Cherry Creek arm.

An Osprey warms in the morning sun.

Majestic!

Up a creek off the Cherry Creek arm for a hot cup of coffee in the morning stillness.

The Osprey on the way back.

June Totals

2011-07-01T11:43:00.000-07:00

Days this month: 30

Some form of exercise: 10 of 30 days

Approx. exercise hours: 30.45

Approx. hiking/climbing miles: 19.0

Cycling miles: 12.2

Paddling miles: 13.0

JUNE WORKOUTS - At A Glance

6/30 - Cycling / South Short Loop

6/18 - Lake Sonoma / Paddling

6/17 - Point Reyes / Low Tide Hike

6/16 - Lake Sonoma / Paddling

6/14 - Lake Sonoma / Paddling

6/13 - Angel Island day two / Hike

6/12 - Angel Island / Hike

6/10 - NaturalMovement / Plant Garden

6/9 - PFC Gym / Strength, Power

6/7 - Cycling, Strength

6/6 - Low Tide Hike @ Point Reyes

Location: Cloverdale Backroads

2011-06-30T07:22:00.000-07:00

Workout: Just Do Something

Cycling / South Loop

I've been getting up every morning at 4:30am for the last week studying for a Fine Wine Seminar.

I'm finished, it's 5:30, I go for a short ride before sun up.

Miles: 5.7

Time: 00:19:46

Location: Lake Sonoma - Yorty Creek

2011-06-18T21:17:00.000-07:00

Workout: Play Different Sports

Kayaking - Paddle to the waterfalls up Dry Creek

From the Yorty Creek launch paddle 5 miles to the lunch spot on Dry Creek. Leave the boats and walk about 1/2 mile upstream to the falls. Swim/wade every pool on the way back.

With Ray and Kris from Petaluma Paddlers.

Approx. miles: 11 total

Time: Count as 05:00:00

Kris waiting for Ray at the Yorty Creek launch. I'm in the water, ready to go.

As far as we could paddle/haul the boats up Dry Creek.

A great lunch.

Upstream on Dry Creek.

Kris and Ray near the falls.

Looking back at the falls. I didn't do any further with the camera.

Wading and swimming the pools on the way back.

Location: Point Reyes National Seashore

2011-06-17T19:08:00.000-07:00

Location: Yorty Creek, Lake Sonoma

2011-06-16T15:29:00.000-07:00

Paddling

Location: Yorty Creek, Lake Sonoma CA

2011-06-14T21:31:00.001-07:00

Location: Angel Island, CA - Day 2

2011-06-13T21:30:00.000-07:00

Location: Angel Island, CA - Day 1

2011-06-13T21:29:00.000-07:00

Location: Mills Property

2011-06-10T18:17:00.000-07:00

Workout

Natural Movement

Gardening

Dig, spade, hoe, rake and get some sunshine

Time: count as 03:00:00

Location: PFC Gym

2011-06-09T18:04:00.000-07:00

Warm Up

Jump rope - 3 min.

Lifting Stretches

Strength

Stronglifts 5x5 - w/o "A" +9

5x 5 Squat @ 155#

5x 5 Bench Press @ 135#

5x 5 Barbell row @ 135#

Couture MMA Workout

3 Rounds of @ 75# Barbell

6x wide stance bent row

6x standing high pull

6x overhead press

6x good mornings

6x back rack left lunge

6x back rack right lunge

6x back squat/push press

6x deadlift

1 minute rest between rounds

Bonus

3 Rounds of

15x TH KB Swing @ 53#

15x Abmat Sit Up

10x Push Up

10x Ab Wheel Roll Out

Time: 01:08:01

HR: 117 / 167

Location: Cloverdale Backroads, PFC Gym

2011-06-07T19:24:00.000-07:00

Warm Up

Cycling / Road bike - Preston Loop

Time: 00:26:32

Miles: 7.21

Strength

All Stronglifts - 3x5 each

Bench Press @ 130#

Squat @ 150-#

Overhead press @ 95#

Bent Row @ 135#

Deadlift @ 185#

A run through to see where I was after not lifting for a few weeks.

Bonus

Sandbag Training

10x Turkish Get up @ 50#

Total Time: 01:04:58

HR:---/---

Location: Point Reyes National Seashore

2011-06-06T19:22:00.000-07:00

Workout: Natural Movement

Another Point Reyes low tide hike with NorthBayHikes.com.

We hiked down to Sculptured Beach for the low tide, then hike up the Woodward valley Trail to Mt. Wittenberg.

Miles: 9.0

Time: Count as 05:00:00

Early Monday morning and we owned it.

Rich on Sculptured Beach.

The group working their way down the short down climb.

Sculptured rocks at low tide.

Sea cave with alternate exit off Sculptured Beach.

Nick spotting Sherry as she starts up a short climb.

Leaving the beach, headed for M. Wittenberg.

Along the Woodward Valley Trail.

Misty forest.

MAY TOTALS

2011-05-31T19:49:00.000-07:00

Days this month: 31

Some form of exercise: 18 of 30 days

Approx. exercise hours: 32.25

Approx. hiking/climbing miles: 13.0

Cycling miles: 42.0

Paddling miles: 2.1

MAY WORKOUTS - At A Glance

5/30 Country Yard Work - Till, rake, pitch, demolish

5/29 Country Yard Work - Spade, Rake, Pitch, Till

5/28 PFC Gym - Power, Core Strength & Conditioning

5/24 PFC Gym - Strength

5/23 Clov. Backroads - Preston Loop / PFC Gym

5/22 Lake Sonoma - Yorty Creek paddle

5/21 Country Yard work

5/20 Low Tide Hike @ Point Reyes National Seashore

5/19 Clover Springs - Hike / PFC Gym - Strength

5/13 Cycling - Lake Sonoma MTB

5/12 Cycling - Clov. Backroads, Hot Springs Rd. ROAD

5/11 Cycling - Clov. Backroads, Preston / PFC Gym - Strength

5/8 PFC Gym - Power, Core Strength & Conditioning

5/7 Bodega Bay - Natural Movement low tide hike

5/6 PFC Gym - Strength, Power

5/4 Clover Springs - Speed Hike / PFC GYM - Strength

5/3 Cycling - Clov. Backroads ROAD / PFC Gym - Strength

5/1 PFC Gym - Core Strengthening, Power

Location: Cloverdale Country

2011-05-30T16:52:00.000-07:00

Workout

Natural Movement

Yard work

- Till

- Rake

- Pitch

- Demolish

Time: 05:00:00

This Blog Sucks Without Pictures!!!

2011-05-29T16:26:00.001-07:00

You know the old saying... Pictures or it didn't happen.

For Sure!

Location: Cloverdale Country

2011-05-29T16:18:00.000-07:00

Workout

Natural Movement

Yard work @ Mom &Dads

Spade, rake, pitch, till

Time: Count as 04:00:00

HR: 122 / 146

Location: PFC Gym

2011-05-28T15:31:00.000-07:00

Warm Up

200 meter row @ 85# resist.

Power

Kettlebell Complex

3 Rounds of

35x TH kettlebell swing @ 53#

10x swings clean @ 44#

10x dead clean & press @ 44#

10x dead snatch @ 44#

15X dlhp @ 53#

Core Strength & Conditioning

Mix or Match to Complete

100x abmat sit up w/8# med ball overhead

100X push up

100x ab wheel roll out

100x good morning @ 55# barbell

50x hanging handle/rope pull up

Bonus

5x 5 squat @ 95#

Time: 01:17:82

HR: 136 / 170

Cals: 793

Manny is BACK!

2011-05-27T13:22:00.000-07:00

Manny Malhotra is skating full practice! That is great news.

Location: PFC Gym

2011-05-24T19:07:00.000-07:00

Warm up

Kettlebell

3x 25 TH Ketllebell swing - 2 min. rest between sets

Strength

Stronglifts 5x5 - w/o "A" +10

5x 5 squat @ 160#

5x 5 bench press @ 140#

5x 5 barbell row @ 140#

Bonus

Rope Pull up

Ladder: 1-2-3-4-3-2-1

Hard after lifting!

Location: Cloverdale Backroads, PFC Gym

2011-05-23T20:34:00.000-07:00

Workout: Endurance

Cycling - Preston Loop

At high output. The hill up from Preston on the big ring, 2nd cog(16 speed Tricross).

Miles: 7.01

Time: 00:24:40

Location: PFC Gym

Workout: Endurance

3 Rounds of with no rest between movements, 1 min between rounds.

10x sit up

5x hanging handle pull up

10x push up

When I got back from the ride, straight to this short workout with no rest.

Total W/O Time: 00:40:16

Miles: 7.01

HR: 139 / 173

Location: Lake Sonoma - Yorty Creek

2011-05-22T14:52:00.000-07:00

Workout: General

Kayak - Paddle to main lake body from Yorty Creek launch.

Windy, cold and I didn't feel well (cold symptoms) so I didn't stay out long. Mainly wanted to try out the new kayak. I like it!!

Time: 01:15:00

Approx. paddle miles: 2.1

Location: Cloverdale Country

2011-05-21T19:56:00.000-07:00

Workout: Natural Movement

Yard work - Mom & Dad's

Spade, trim, rake and pitch.

- Spade garden area by hand with shovel

- Trim trees with chainsaw, pick and haul trimmings

- Rake up yard debris

- Hack down and pick up wild artichokes on side hill

Real life movements, real life work

Time: count as 03:00:00

Location: Point Reyes National Seashore, CA

2011-05-20T22:18:00.000-07:00

Workout: Natural Movement

Low Tide beach crawl

From McClures Beach to Kehoe Beach one way with car shuttle.

Time: Count as 03:00:00

Miles: 4.0

Getting everyone on the same page. We had to move fast to be able to make it through with the low tide.

The first of many wades.

Elephant Rock.

The deep wade.

Nick pops out "The Keyhole".

More Photo's Here

Play New Sports

2011-05-19T16:21:00.001-07:00

I've had a picture of a guy kayaking pinned up on a bulletin board in my home office for about 15 years, if not longer. I look at it about once a month and tell myself "someday I'm going to buy myself a kayak."

Well, this morning I took the plunge!

Necky Manitou 14

- 14.4 ft.

- Sealed bulkheads with bow and stern dry storage

- Retractable Skeg

- 275 - 325lbs. storage (plenty of room for me and a bunch of beer)

- A pretty blue to match my cheery disposition

Location: Clover springs, PFC Gym

2011-05-19T16:14:00.000-07:00

Workout: Endurance

Clover Springs - Hike

South Ridge route (Orig.)

Miles: 2.5

Time: 00:35:12

Workout: Strength - PFC Gym

Stronglifts 5x5

It has been over a week since lifted heavy, so I started with a few lifts at a lower weight.

1x 3 squat @ 135#

1x 3 overhead press @ 85#

1x 3 deadlift @ 185#

Stronglifts 5x5 - w/0 "B" +9

5x 5 squat @ 157.2#

5x 5 overhead press @ 100#

3x 5 deadlift @ 215#

Time:00:42:04

HR: 107/150

Location: Lake sonoma

2011-05-15T12:42:00.000-07:00

Workout: Endurance, Power

Cycling / MTB - Lake Sonoma racing course

1 lap

Good workout! I need to ride this more often. If I knew the tack better I could ride it more efficiently.

Miles: 5.0

Elev. Gain: 800 ft.

Time: 00:51:55

Location: Cloverdale backroads, PFC Gym

2011-05-11T16:45:00.000-07:00

Workout: Endurance, Power

Cycling - Hot Springs Road

Climb to the crest as fast as possible, then rip back down as fast as possible (staying on the right side of the road of course).

Total miles: 6.4 from home

Total time: 00:32:55

HR: 140 ave. / 192 max.

Note: A personal best time for this climb. I haven't been up this climb for quite some time and was surprised how easy it was. I will do it again in a few days and see how much time I can shave off.

Actual time from Hot springs turn off, up and back - 00:20:40 (about 6 minutes faster than the last time I did it).

PFC Gym

Strength

Stronglifts 5x5 - w/o "A"+9

5x 5 squat @ 155#

5x 5 bench press @ 135#

5x 5 barbell row @ 135#

Bonus - Power

10x manmakers @ 20# dumbbell

10x dead clean @ 95# barbell

Time: 00:33:35

HR: 115 ave. / 160 max.

Total Workout Time: 01:06:30

HR: 133 ave. / 192 max.