Locaton: Sonoma County Backroads

Workout: Endurance < 90
Cycling / Road Bike - Lake Sonoma Loop From Home
Miles: 16.7
Time: 00:58:49

Location: PFC Gym
Workout: Power
3 Rounds Of Push-Pull-Lift
10X Push up
10X Kipping Pull Up
10X 50# Sandbag Snatch

Mutant Makers
3X - 5 @ 75#

Time: 00:21:00

Note: I stopped early. The lack of any kind of proper nutrition today left me completely gassed.
It just wasn't safe to keep lifting.

June Totals
Exercise Days: 15 of 30
Approx. Exercise Hours: 21.5
Cycling Miles: 111.4

Location: PFC Gym

Workout: Instructing?
Marcie wanted to start doing some workouts, so I spent the morning having her go through some basic core strengthening exercises and a couple of basic lifts with a standard bar and very little weight.

Marcie
-Warm up
-Air Squat
-Push Up
-Sit Up
-Jumping Pull Up
-Medicine Ball Throws
-OH Press
-Push Press
-Curls
Time: 01:10:00

Sam
-Kettlebell Swings & Lifts
-Snatch Practice
-Overhead Squat Practice
Count time As: 00:30:00

Location: PFC Gym

Workout: Power
Warm UpCycling / Road Bike - Frontage Road Loop (long version)
Miles: 6.2
Time: 00:21:10

Sandbag (SB)
10X 50# Sandbag Turkish Get-up (5 each r /l Shoulder)
10X 50# SB Dead Clean & Press
10X 50# SB Shoulder Clean & Squat (5 each r / l)
10X 50# SB Dead Clean with Right & Left Lunge
10X 50# SB Snatch
This will be good worked into 5 Rounds of
Sandbag Turkish Get-up


Press, Push Press
5X @ 75# warm up
3 Rounds5X 95# Press
5X 95# Push Press
3 minute rest between rounds

Back Squat
3X 10 @ 95#

Front Squat
3X 10 @ 95#

Bench Press
5X 10 @ 95#

Deadlift
5X @ 205#
5X @ 225#
5X @ 255#

Time: 01:05:00

Location: PFC Gym

Workout: Power, Core Strength & Conditioning
Warm Up
3 Rounds
200 meter row
10X 135# dead lift
10X 25# weighted abmat situps

4X Barbell Complex
6 Reps each @ 85#, 85#, 95#, 105#
Dead lift
Bent over Row
Hang Clean
Front Squat
Push Press
Back squat
Push ups

Core Strength & Conditioning
12X - Turkish Get Up @ 35# Kettlebell
30X - Ab Roller
50X - GHD 25# Weighted Sit Up
50X - Back Extension
20X - 205# Dead Lift
50X - 52# KB Swing
Mix, match, rest to complete reps as fast as possible

I had planned on a pretty long bike ride this morning before it got hot, but several nearby forest fire that started yesterday from lightening strikes created some air quality I wasn't real thrilled about riding in. Hopefully it will clear out in a few days.




Total Time: 01:43:00

Sandbag Construction
I used 2 nylon weave sandbag that one can buy at Home Depot filled with 25# of play sand. I double bagged them and put both inside this medium size generic duffel bag. The pig ears are just wraps taking up the extra space and makes the bag tighter. I can fit another 25# bag, maybe two, in the duffel when I want. The handles are taped together to keep them from flapping around.
Approx Size: 16x12x12
weight: 50#

Location: Cloverdale Backroads

Workout: General
Walk/Dog Run - From the Rossi Manor at Asti, walk down to the river and back. With M & K.
Time: 00:43:00

Location: PFC Gym
Workout: Power
Warm Up
3 Rounds
200 meter row
10X 75# thruster
10X 20# wall ball

OHP
1X 5 @ 85#
5X 5 @ 95#
I added pushes on the last two reps of the last set when I started to lose form

Mutant Makers
3X 7 @ 75#
Hang clean squat to thruster = 1 Mutant Maker

Time: 00:43:00

Location: Cloverdale backroads

Workout: Endurance < 90
Cycling / Road Bike - Preston Loop (long version)
Miles: 10.1
Time: 00:35:12

Location: PFC Gym
Workout: Core Strength & Conditioning, Strength
100
100X 52# Kettelbell Swing
100X GHD Sit Up
100X Back Extension
100X 20# Med Ball Torso Twist (alternate high, mid, one arm lifts)
100X 52# KB Good Mornings
mix, match, rest to complete reps

Shoulder Press
Warm Up
2X 5 - @ 45#
1X 5 - @ 75#
1X 5 - @ 85#
Work set
5X 5 - @ 90#

Time: 01:14:00

Location: PFC Gym

Workout: Core Strength & Conditioning, Power
Warm up
Kettlebell Swings, Figure 8's, press

3 rounds Of
20X Abmat Sit Ups
10X Abwheel Roll Outs
12X Ring Push Ups
10X Kipping Pull Ups

Renegade Rows
3X 6 Push ups with 3 Rows on alternate sides per push up

Deadlift
Warm up
2X 5 @ 135#
2X @ 185#
1X @ 205#
Work Set
2X 5 @ 255#

Mutant Makers
2X 5 @ 65#
1X 5 @ 75#
1X 5 @ 85#
Hang Clean Squat to Thruster = 1 Mutant Maker

Slosh Pipe
40 Meter Zercher (cradled in arms) Carry

Time: 01:11:00

Location: Sonoma County Backroads

Workout: Endurance > 90, Uphill Endurance
Cycling / Road Bike - Warm Springs Dam, Rockpile Road
From Home, Ride to the Visitor's Center at Lake Sonoma. Then up Rockpile Road 7 miles. Rip down and back home.
Total Miles: 30.2
Time: 02:04:20
Max Speed: 49.5
The public launch from Warm Springs Bridge

Lake Sonoma Marina



Slosh Pipe
I put together a Slosh Pipe today.
It cost about $40.00, which is about $20.00 more then it should have, but our local ACE Hardware didn't carry 4" PVC so I used ABS pipe and fittings. After gathering all the materials, it took about 15 minutes to put the whole thing together.
This, plus some PVC cement and water is about all you need

At 34 lbs., getting it overhead isn't the issue

About the time you think it's stable, the water sloshes and it takes everything you have to keep it from going to the ground


Slosh Pipe
length: 9'2"
Diameter: 4"
Weight: 34 lbs.
Filled half full with 3 gallons of water

Location: Santa Rosa, CA

Workout: General - Play Different Sports
Golf - CIGA Tournament at Oakmont Golf Course
With Aaron, Duncan and Justin
Time: Count as 2 hours work - 02:00:00

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling / Road Bike - McCutchen Ranch
Out & Back with the South Cloverdale exit extension.
Miles: 15.1
Time: 00:54:53

Location: PFC Gym
Workout: Strength, Core
Press
Warm up
2X 5 - @ 45#
1X 5 - @ 65#
1X 5 - @ 75#
Work Set
3X 5 - @95#

Core
20X GHD Sit Ups
20X Back Extensions

Time:
00:22:00

Notes
My legs were fatigued and I seem to be sore everywhere from the last couple of workouts, but did get in a decent ride and a light weight complex. I have to play a work related golf game tomorrow, so I can rest my joints and still get in some exercise.

Location: PFC Gym

Workout: Strength, Power
Warm Up
Cycling / MTB - Ride up town and back

Shoulder Press
Warm up
2X 5 - @ 45#
1X 5 - @ 75#
1X 5 - @80#
Work Set
3X 5 - @ 95#
1X - @ 115#

Mutant Maker
2X 5 - 45# Barbell Hang Clean squat Warm Up
3X 5 - 65#
1X 5 - 75#
Hang Clean Squat to a Thruster = Mutant Maker

Wall Ball
3X 12 - 20# Med. Ball @ 10 ft. Target

Time: 01:03:00

Location: Sonoma County Backroads

Workout: Endurance < 90
Cycling / Road Bike - Canyon Road Loop


Miles: 18.7
Time: 01:07:59

Location: PFC Gym
Workout: Core Strength & Conditioning, Power
50's50X Abmat Sit-ups
50X Abwheel
50X 53# Kettlebell swing
50X 185# Deadlift

3 Rounds Of Push, Pull, Lift10X Ring Push-ups
10X Kipping Pull-ups
10X 53# Kettlebell dead Clean

100 Yards of Lunge / ThrustWith 35# barbell in rack position, 6 lunges, and 5 barbell thrusters. Repeat for 100 yards.

Overhead Press
3X 5 - @ 75#
2X 5 - @85#
5X @ 95#

Time: 01:23:00

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling / Road Bike - Preston Loop
A quickie.
Miles: 7.1
Time: 00:26:14

Location: PFC Gym

Workout: Power
Warm up
4X 25 - 53# Two Handed Kettlebell swing

5 Rounds Of Push-Pull-Lift
10X Ring Push Ups
10X Band Assisted Kipping Pull Ups
10X 75# Hang Cleans

Press, Push Press
5X @ 80# Each
5X @ 90# Each
3X @ 100# Each
1X @ 110 Each

Turkish Get Up
10X - 35# Kettlebell, Alternate R/L

Location: Cloverdale Backroads

Workout: Uphill Endurance
Cycling / Road Bike - Hot Springs Road
Climb steeply uphill to the cattle guard at the first crest. 1.7 miles
Total Miles: 5.1
Total Time: 00:27:18
Climb Time: 00:16:33

Location: PFC Gym
Workout: Core Strengthening & Conditioning
No Name
100X - 53# Kettlebell Swing (mixed single and double swings)
100X - GHD Sit-ups
100X - Back Extensions
100X - 35# Landmine Torso Twist
100X - Air squat with PVC bar in clean position
Mix, match, rest to complete reps
Landmine Twists
Engage core, thrust weight to other hip, repeat.

Time: 00:51:00

Location: Sonoma County Backroads

Workout: Endurance < 90
Cycling / Road Bike - Canyon Road Loop
Miles: 18.9
Time: 01:09:27

Location: PFC Gym
Workout: Power Endurance
Push, Pull, Lift
5 Rounds Of
10X Push Up
10X Band assisted Kipping Pull Up
10X 205# deadlift

Cleans
3X 5 - 44# Kettlebell Squat Cleans (each r / l)

3 Rounds Of
5X 95# Press
5X 95# Push Press
Broke up reps to maintain proper form as I tired.

Time: 00:54:00

May Totals
Exercise Days: 18 of 31
Approx. Exercise Hours: 25.0
Cycling Miles: 181.0
------------------------------
May Log

Saturday May 31, 2008
Rest

Friday May 30, 2008
Rest

Lauren graduated High School Today.
Congratulations Frog!! You're Tops.

Rest

Location: Cloverdale Backroads

Tuesday May 27, 2008
Workout: Stretch
Cycling / MTB - River Park Trail Ride
I worked at my desk all day and was tired, and sore from the last few workouts, so I went for an easy ride just to loosen up and get the blood flowing.

Time: 00:40:00

Wednesday May 28, 2008
Rest

Location: Sonoma County Backroads

Workout: Endurance < 90
Cycling / Road Bike - Canyon Road Loop
About 75% output. Worked hard going up the hills, coasted downhills while enjoying the views.
Miles: 18.7
Time: 01:07:36

Location: PFC Gym
Workout: Core Strength & Conditioning, Power, Endurance
5 Rounds Of
10X 145# deadlift
10X Ring Push-ups
15X Abmat Sit-ups
15X 52# Two Handed Kettlebell swing
10X Ab Wheel


Man Makers
50X - 20# Dumbbells For Time
Rest as needed to complete reps.
Time: 00:15:25

Hang Cleans
5X 5 - @ 95#

Tabata Squat Intervals
20 seconds of work , 10 seconds of rest - 8 times.
18, 17, 18, 17, 17, 17, 18, 17

Time: 01:21:00

Location: Lake Sonoma

Friday - May 23, 2008
Workout: Endurance < 90
Cycling / Mountain Biking - Grey Pine Flat Loop
From Grey Pine Flat, take the No Name Trail to Half-A-Canoe Trail. Ride it until the Bummer Peak Trail. Take it down to Rockpile Road and back to GPF.
Lake Sonoma from high on the Bummer Peak Trail.
Mount St. Helena (Napa Co.) at the distant right.


Approx. Miles: 2.5
Time: 00:35:00

Saturday - May 24, 2008
Location: PFC Gym
Workout: Power Endurance
Warm Up
30X - 35# One Handed Kettlebell Swing (15 each r / l)
3X 20 - 44# One Handed KB Swing (10 each r / l)
3X 20 - 53# One Handed KB swing (10 each r / l)

3 Rounds Of
8X Abmat Sit Ups
7X Push Ups
5X Kipping Pull ups
@ high output - 30 second rest between rounds

12 - 8 - 6 - 4 - 2 - 1 Reps Of
155# deadlift
45# Barbell Thrusters

3 rounds Of
12X - 12# wall Balls
10X - 70# Thrusters

Overhead Press
3X 5 @ 85#
3X 3 @ 90#
Started losing form on the last set
Deadlift
5X 205#
5X 225#
5X 235#
5X 255#

I'm real happy with the new bumper plates and bar. I can now keep one bar loaded heavy for deadlifting, and use the other for pressing, thrusters, cleans, etc.

My backyard wall ball target.

Time: 01:21:00

Location: Cloverdale Backroads

Workout: Sprint Endurance
Cycling / Road Bike - Frontage Road Loop (long version)
Ride as sprint @ 95% output.
Entire ride in gears 14-16 on a 16 speed Specialized Tricross.
Miles: 6.23
Time: 00:19:49

Location: PFC Gym
Workout: Power, Core Strength & Conditioning
5 Rounds Of
5X - 75# Press
5X - 75# Push Press
Shoulder feeling good.

3 Rounds Of
15X - Abmat Sit-Ups
5X - 7 Count Back Extensions
8X - Ab Wheel Forward Roll Outs

I had to cut the workout short to make Lauren's awards ceremony.

Time: 00:22:00

Location: Santa Rosa, CA

Workout: General
Lifting and Twisting (functional fitness)
Lift and stack 300+ cases of wine
Time: 03:00:00 (count as 02:00:00 actual work)

Bumper Plates
I received my shipment of bumper plates today from Wichita Falls Weightlifting. 2-45#, 2-35#, and 2-25#. Nice quality. I'll use them tomorrow.

Location: Sonoma County Backroads

Workout: Endurance < 90
Cycling / Road Bike - Warm Springs Dam Out & Back
Miles: 16.85
Time: 01:01:08

Location: PFC Gym
Workout: Power
Weigths
5X 5 - Press @ 70#
5X 5 - Push Press @ 70#

1X - Press @ 80#
1X - Push Press @ 80#
Stopped - Shoulder Pain

Back Squat
5X 7 - @ 85#

Deadlift
5X @ 235#
5X @ 245#

Time: 00:34:00

Location: PFC Gym

Workout: Power, Core Strengthening & Conditioning
Warm-up
20X - 35# Two Handed Kettlebell Swing
20X - 44# TH KB Swing
5X 20 - 53# TH KB Swing
140 total swings

3Rounds Of
20X Abmat Sit-ups
10X 7 count Back Extensions
8X Abwheel
20X 180 degrees Twist & Pick with 20# Med Ball (10 each r / l)

My shoulder felt good after lifting a few times over the last few days. I added some weight and reps and I'll see how it goes.
5 Rounds Of
5X 70# Press
5X 70# Push Press

Deadlift
5X 235#
5X 240#

More shoulder and Plantar Fasciitis testing.
3 Rounds Of
15X - 20 inch Box Jump
5X - Band Assisted Kipping Pull-ups
5X Push-ups

Hang clean
3X - 70#

Time: 01:20:00

Location: Sonoma County Backroads

Workout: Endurance > 90
Cycling / Road Bike - Geysers Road
From home, out Geysers Road to the Old Geysers Road Bridge and back.
Pictures from January 2008
Near the start.

The valley about half way up.

Miles: 25.2
Time: 01:41:21

Location: PFC Gym
Workout: Power
Light Press Workout
5X 5 - 70# Press
1X - 80# Press
Stopped here because of shoulder pain.

Core Strengthening and Conditioning
5X - 185# Deadlift Warm-up

5 Rounds Of
5X - 215# Deadlift
15X - Abmat sit-ups
8X - Ab Roller
15X - 52# Two Handed Kettlebell Swing

Back to Light Press
5X 5 - 65# Press

Time: 00:55:00

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling / Road Bike - Geyserville and back via the frontage roads.
99 degrees in the shade at 6:10 pm.
Miles: 18
Time: 01:12:00

Location: PFC Gym
Workout: Power
Deadlift
5X 185#
5X 205#
5X 225#
5X 245#

A light weight workout to test my recovered shoulder
5X - 44# Kettlebell Clean & Press (each r / l)
10X - 35# Kettlebell Swing Clean & Press (each r / l)
3X 5 - 65# OH Press
3X 12 - 70# Landmine Forward Press

3 Rounds Of
5X - 20# Dumbbell Flyes
5X - 20# Dumbbell OH Press

3 Rounds Of
3X - 65# Press
5X - 65# Push Press

Time: 00:48:00

Location: Emeryville, CA

Workout: Walk
Yesterday May 13.
I was stuck in Emeryville for work, so while waiting for a meeting to start, I took a stroll around the Emeryville Marina. I broke a sweat, so it counts.
Miles: 1
Time: 45 min.

Location: PFC Gym

Workout: Core Strengthening & Conditioning
5 Rounds Of
10X - 53# Kettlebell Good Mornings
15X - Abmat Sit-ups
7X - 7 count Superman Back Extensions
7X - Ab Wheel Roll Outs
20X - 180 degrees Pick-up & Twist (10 each r / l) with 20# Med Ball

5X 5 - 185# Deadlift

5X 5 - 35# Two Handed Kettlebell Swing

Time: 00:55:00

Location: Sonoma County Backroads

Workout: Endurance > 90
Cycling / Road Bike - Canyon Road Loop (Yoakim Bridge Road variation)
- Yoakim Bridge Road adds 9 miles.
- 15 mph Northwest winds on the frontage road on the return.
Miles: 27.6
Time: 01:43.26

Location: Lake Sonoma

Workout: General
Trail Hike with M & K.From the Skaggs Springs Vista Trailhead, out a ways and back on the Bear Creek Trail.



Time: 01:15:00

Location: PFC Gym
Workout: Core Strengthening and conditioning
3 Rounds Of
10X - 44# Kettlebell Good Mornings
15X - Abmat Sit-ups
7X - 7 Count Superman Back Extentions

Misc. Swiss Ball Core ExercisesTime: 00:30:00

Location: West Hills
Workout: Sprint Endurance
Mountain Bike Ride - Pavement & Dirt. Ride as sprint.-From home, ride about a mile to the West Hills Trailhead.
-Ride the main fire road (all up-hill/speed hike with bike when I got to tired to ride) to the Lower Forest spur.
- Ride through the Lower Forest back to the trail.
- Out and back home.
Miles: approx. 4 miles
Time: 00:27:00

Location: Sonoma County Backroads

Workout: Endurance < 90
Cycling / Road Bike - Hatchery Out & Back
Via Dutcher Crk. Road / Dry Crk. Rd.
Miles: 17.7
Time: 01:05:18

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling / Road Bike - Tour of Cloverdale
Miles: 11.5
Time: 00:42:15

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling / Road Bike - McCutchen Ranch out & back via Old Geysers Road
Miles: 13.8
Time: 00:47:58


Ab Wheel
About a month ago I saw this Ab Wheel at a reduced price on the internet. I'd been considering giving one of these a try for awhile, so I bought it.

When it arrived, it was a lot smaller then it had appeared on the web-site. For $10.00, I wasn't going to sent it back, so I started using it.

It works OK, but I wanted something more burly. Enter the Wheel Barrow tire!
This thing has been kicking around the yard for a few years. I didn't want to throw it away thinking I would use it someday for something. I cleaned it up, put a new rod through it and put on some handles. I made the handles a little long because someday I might want to put stirrups on them to use this thing with my feet.

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling/Road Bike - Canyon Road Loop
Miles: 18.9
Ave. Speed: 16.3
Max. Speed: 38.9
Time: 01:09:39

The entire ride was done on the big chain ring in gears 10 thru 16 on a 16 speed Specialized Tricross. All the hills were rode in gears 11 - 14.

I had planned on resting for a few days at the end of April for a little recovery time. Because of work related issues that leeched away extra time and energy, those few days turned into eight.
So, I was surprised today at how well I felt and at the level I rode.

Location: PFC Gym
Workout: Core Strengthening and Conditioning
5 Rounds Of
7X - Good Mornings with 44# Kettlebell
12X - Abmat Sit-ups
15X - Air squats(core engaged)

Time: 00:18:00

Ride, Crunch, Extension... Repeat.

A injured shoulder and a recovering foot are keeping me from doing any kind of lifts. Cycling and core strengthening and conditioning will be the workouts for a few more weeks.

Location: Cloverdale Backroads

APRIL TOTALS
Exercise days: 11 of 30
Approx. Exercise Hours: 13.5

APRIL LOG
Workout: Endurance < style="color: rgb(192, 192, 192);">
Cycling/Road Bike - Preston Loop (short version)
Miles: 7.0
Time: 00:25:30

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road Bike - Reversed Preston Loop (short version)
Miles:7.22
Time: 00:25:51

Location: PFC Gym
Workout: Core Strengthening and Conditioning
5 Rounds Of
7X - 95# back squat (focus on engaged abdominals)
7X - ab roller
7X - 6 count back extensions
7X - abmat sit ups

Misc. swiss ball exercises

Time: 00:42:00

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road Bike - McCutchan Ranch
First St./Crocker Road/North Geyser Road/Old Hwy 101 to the McCutchan Ranch north of town at the Hwy 101 overpass. Return same.
Miles: 13.8
Output: 75%
Time: 00:50:16

Location: PFC Gym
Workout: Power
Squats
3X 10 - 75# back squat
3X 10 - 95# back squat
Time: 00:25:00

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road Bike - Hot Springs Road/Preston Loop
To the crest on HSR, Then over to the frontage road and the Preston Loop.
Worked hard on all uphill portions, moderate output on flats in high gears.

Total Miles: 12.5
Time: 00:54:37

Location: PFC Gym
Workout: Power
Deadlift
5X - 185#
5X 5 - 200#
5X - 220#

5 Rounds Of
7 kipping pull ups
10 push ups
7 ab roller

Time:00:35:00

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road Bike - Preston Loop
The whole ride crankin' in gears 12-16 (16 speed Specilized Tricross)
Miles: 7.14
Ave. Speed: 16.5
Time: 00:26:00

Location: PFC Gym
Workout: Power
Weights
5X 5 - 75# OH press
5X 5 - 75# push press
5X - 75# barbell curls
4X - 75# barbell curls
3X 3 - 35# kettlebell hammer curls (each r/l)
3X 5 - 44# kettlebell swinging snatch (each r/l)
4X 4 - 53# kettlebell clean (each r/l)

3 Rounds Of
12X 53# two handed kettlebell swing
5X kipping pull up
7X push up
20 second rest between rounds

Time: 01:03:00

Location: PFC Gym

Workout: Core Strengthening & Conditioning, Power, Strength
Warm Up - Bike Ride
Reverse Preston Loop
Time: 00:26:18

5 rounds of
15X 53# Kettlebell Swing
5X Kipping Pull Ups
10X Push Ups
5X Ab Wheel
5X Back Extension

Bench Press
3X 10 - 95#
3X 5 - 105#
3X 5 - 115#
3X 3 - 125#
3X - 135#
3X - 145#
3X -155#
1X - 165# - failed
1X - 165#

Total Time: 01:31:18

Location: Sonoma County Backroads

Workout: Endurance < 90
Cycling/Road Bike - Canyon Road Loop version 2
dutcher crk rd/dry crk rd/canyon rd/chianti rd/frontage rd

A ride to set a base for measuring progression.
Start/Stop timing at the CDF Station on South Cloverdale Blvd.

Dist: 18.77
Ave Speed: 16.36
Max Speed: 39.05
Output: 100%
Time: 01:05:02

Total Time (home/home): 01:08:49

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling/Road Bike - Canyon Road Loop
Frontage Road/Canyon Road/Dry Creek Rd./Dutcher Creek Rd.

Total Miles: 19.31
Output: 80%
Time: 01:10:46

Location: PFC Gym

Workout: ?
Weights
It was cold and overcast in Cloverdale this morning and I couldn't muster up the will for a bike ride. I positioned a construction light on the weights for some heat and tried a weight workout, but it wasn't there either. Here's what it was.

4 Rounds of
5X press
5X push press

3X 10 - 65# back squat

Time:00:15:00



Saturday April 5, 2008
Location: Sacramento
Workout: Walk (some form of exercise - it counts)
Sacramento State tour
A self guided walking tour of the Sacramento State campus and a off campus housing tour for Lauren and Shawna.

Time: Count as 2 hours - 02:00:00

Lauren, Shawna and Marcie at Hornet Tunnel as we near the Sac State campus.

Shawna and Lauren at their future lofts

Cloverdale Backroads

Workout: Uphill Endurance
Cycling/Road Bike - Hot Springs Road
To crest and back - 1.7 miles uphill

Time: 00:26:53 door to door
Miles: 5.28
Ave. Speed: 11.37
Max. Speed: 35.02

Location: PFC Gym
Workout: Power

3 Rounds of
25X 53# two handed kettlebell swings
7X band assisted kipping pull-ups
10X push-ups
7X Ab wheel rollers
25X 35# Landmines

Kettlebell
3X 3 - 44# Hang clean & press each left/right hands

Barbell
3X 10 - 75# Sumo deadlift high pull
5X 5 - 205# Deadlift

Time: 00:45:00

Location: Cloverdale Backroads

MARCH 2008 LOG
Workout: Endurance <90
Cycling/Road Bike - I'll call it What The Hell!!
This ride was made up of three short "sprint" rides that I combined into one .
Hot springs road (1.7 miles up hill)/Frontage Road/Preston Loop.

Approx. 85% max output.
Distance: 12.53
Ave Speed: 14.19
Max Speed: 33.68
Hot Springs Road Climb: 00:16:08 to crest 00:20:55 total
Total Time: 00:53:01

Location: PFC Gym
Workout: Power
1X 7 95# clean and press. Plantar Fasciitus started hurting, so I stopped.
3X 20 53# two handed kettlebell swing
3X 7 85# back squat
3X 7 85# front squat
3X 25 25# landmines
3X 10 push ups
3X 3 overhead clean practice with PVC bar
3X 3 high hang overhead clean practice with PVC bar

Time: 00:40:00

Added 3/31: Road Bike Ride - 00:40:00

Location: Cloverdale Backroads

Workout: Endurance
Cycling /Road Bike - Cloverdale Tour

Time:00:36:35
Miles: 11.08
Ave. Speed: 17.65
Max. Speed: 30.92

I knocked about 2 minutes off my best time for a new PB for this route.

Location: Lake Sonoma

Workout: General
Trail Hike, Dog Run
With Marcie and Katie. From Rockpile Road, hike the Oak Knoll Trail down to the lake and back.

Time: 02:00:00

M & K on the Oak Knoll Trail above Lake Sonoma

Springtime!

Katie gets her water reward.

Location: Cloverdale Backroads

Workout: Endurance
Cycling/Road Bike - Cloverdale Tour
Same ride as yesterday.
Time: 00:38:48
Miles: 11.08
Ave. Speed: 16.85
Max. Speed: 30.37

Location: PFC Gym
Workout: Power
Warm Up
5X 20 53# Kettlebell Two Handed swings

3 Rounds of
6X 185# Deadlift
6X med Band Assisted Kipping Pull-ups
6X Push-ups

Deadlift
3X 205#
3X 225#
3X 235#

Farmers Carry
3X 100 meters - alternating a 44# and 53# KB between right and left @ 50 meters.

Time00:55:00

A new 53# Kettlebell


My Plantar Fasciitis problem feels a lot better, so I'm back to doing some Olympic Lifts.

Location: Cloverdale Backroads

Workout: Endurance <90
Cloverdale Tour - Cycling/Road Bike

I like this ride! A quick workout at about 85% output.
Cloverdale Blvd. South to Dutcher Creek Road /East Frontage road to the River Park Trail, to Preston, back Cloverdale blvd. North.

Time: 00:39:17
Total Miles:11.11
Ave. Speed: 16.98
Max. Speed: 31.21

Location: PFC Gym
Workout: Power
Squat
3X 10 @ 65#

Time: 00:05:00

While researching Lifting Shoes on the Internet, I discovered that one of the best shoes for Squats and Deadlifts is the good old fashion Chuck Taylor's. So, I dug out my pair from many years ago that I wore as river wading shoes while fishing and rafting.

They were a little skanky from not being used for awhile, so I chucked them in the washer with some detergent and bleach. The bleach probably wasn't the best thing for the old canvas, but they came out looking a lot cleaner.

The soles are flat and sturdy and preformed well while doing a few squats.

I'm still interested in some official lifting shoes for cleans and presses.

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling/Road Bike - Cloverdale Tour
Down the west frontage road to Dutcher Creek road. Back up the east frontage Road to the River Park Trail to Preston. Cloverdale Blvd. to home.

Time: 00:41:45
Total Miles: 11.69
Ave. Speed: 16.81
Max. speed: 30.37

Location: PFC Gym
Workout: Power
"21"
3X 7 band assisted kipping pull ups
3X 7 push ups
3X 7 20# dumbbell flyes
3X 7 65# press
3X 7 65# push press
3X 21 25# landmines
3X 7 deep squat sumo deadlift high pull @ 45# kettlebell

Time: 00:35:00

Location: Lake Sonoma

Workout: General
Yorty Creek - Hike, Fish
With Marcie and Katie. Hiked quite a ways out the Fisherman's Trail on the south side to get some fresh air and UV's.

Lake still cold. No fish!

Time: 01:00:00
Woodpecker holes stuffed with winter acorns.

Probing for Bass.


Location: Cloverdale Backroads
Workout: Endurance <90
Cycling/Road Bike - Preston Loop
Via River Park Trail/Cloverdale Blvd/Backstreets.

Time: 00:29:55
Total Miles: 14.56
Ave. Speed: 7.25
Max. speed: 31.21

Location: PFC Gym
Workout: Power
Free Weights
Warm up
2X 25 35# two handed kettlebell swing
2X 25 45# two handed kettlebell swing

Press, Push Press
3X 7 65# press, push press

Front Squats
3X 7 65# front squats

Overhead Dumbbell Cleans
3X 5 40# overhead cleans - each right/left

Time: 00:45:00

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling - Road Ride
Canyon Road Loop via frontage road/canyon road/dry creek road/dutcher creek road.

Intensity: Moderate
Time: 1:18:23
Distance: 18.9 miles

Location: Don's Ranch

Workout: General
With Don, cut and stack a cord of wood
5 hours. Count as three hours work.

Time: 03:00:00