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

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road - Asti Loop

Time: 00:46:08
Miles: 11.65
HR: Ave 140 / Max 215

Location: Mount Shasta

Location: Mount Shasta

Location: Mount Shasta

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

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

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

Location: Sonoma County Backroads

Workout: Endurance > 90, Power
Cycling / Road Bike - Canyon Road Loop
With Kevin H. Out Dutcher Crk Rd., return the Frontage Rd.

Miles: 22.8
HR: 127/217
Time: 01:47:49


Location: PFC Gym
Workout: Strength
Stronglifts 5x5 - W/O b - 2
5x5 squat 2 85#
5x5 bench press @ 100#
5x5 barbell row @ 105#


Time: 00:16:57
Total Workout Time: 02:04:46

Location: Cloverdale Backroads

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

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

Location: Clover Springs

Workout: Endurance < 90
Speed Hike - South Ridge

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

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

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

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.

Location: Clover Springs / PFC Gym

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 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

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: Clover Springs

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: Cloverdale Backroads

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