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: 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: Cloverdale Backroads, PFC Gym

Workout: Endurance
Cycling/Road Bike - Asti out & back
Miles: 8.6
Time: 00:30:10


Workout: Power
PFC Gym - Weights
Deadlift
 5x @ 185#
 5x @ 195#
 5x @ 205#
 5x @ 215#
 5x @ 225#
3 Rounds of
 10x push-up
 10x abmat sit-ups
 10x ba pull-ups
Back Squat
 3x 10 @ 65#


Time: 00:30:00

Location: Cloverdale Backroads

Workout: Endurance Less Then 90
Clycling/Road Bike - Cloverdale Tour
Ride Map

Miles: 13.2
Time: 00:51:08


Location: PFC Gym
Workout: General

3 Rounds of
5X Abmat Sit ups
5X Abwheel Roll out
5X Push ups
5X Kipping Pull Ups
10X Air Squats
10X Lunge (5 each r & l)

3 Rounds of
5X Press @ 65#
5X Push press @ 65#
5X Clean and press @ 65#

100X Step up on 12 inch box w/20# med ball (50 each r & l)

3X 30 second 38# Slosh Pipe overhead hold - rest 30 seconds

Time: 00:36:00

Location: PFC Gym

Workout: Power
Warm up
- 500 Meter Row

Core Strengthening and Conditioning

1 Round of
35# Kettlebell swing
- 20X two handed swing
- 20X right hand swing
- 20X left hand swing

3 Rounds of
44# Kettlebell swing
- 15X two handed swing
- 15X right handed swing
- 15X left handed swing


5 Rounds of
- 5X band assisted kipping pull-ups

Total Time: 01:07:00