Location: Cloverdale Backroads, PFC Gym

Workout: Endurance
Cycling/Road Bike - Preston Loop

Miles:7.7
Time: 00:35:05


Workout: Power
Tabata Squat Interval - 20 seconds of work followed by 10 seconds of rest x 8
16-16-17-17-17-16-17-17
Back Squats
3x 10 @ 85#
Abmat sit-ups
3x 10


Time:00:30:00

MARCH TOTALS
ACTURAL

Days this month: 31
Some form of exercise: 14 of 31 days
Approx. exercise hours: 14.0

Hiking/Climbing miles: 15
Cycling miles: 46.0

MARCH WORKOUTS - AT A GLANCE

3/7 - Lake Sonoma speed hike.

3/9 - West Hills hike. With KT.

3/14 - Lake Sonoma trail run/speed hike

3/17 -Cycling/Road Bike, PFC Gym

3/18 - Cycling/Road Bike, PFC Gym

3/19 - Cycling/Road Bike

3/20 - Lake Sonoma off trail hike

3/21 - Lake Sonoma hike

3/22 - Cycling/Road Bike

3/24 - west Hills hike w/Katie

3/25 - Cycling/Road Bike, PFC Gym

3/26 - West Hills hike with Katie

3/29 - Cycling/Road Bike

3/30 - West Hills hike, PFC Gym

Location: West Hills, PFC Gym

Workout: Warm up, Endurance
West Hills Hike
Creek Trail to Main Fire Road, down through Lower Forest with Katie


Time: 00:30:00


Workout: Power
PFC Gym
Back Squat
3x 10 @ 65#
2x 10 @ 75#
1x 10 @ 85#


Time: 00:20:00

Location: Cloverdale Backroads

Actual: 3/29/10
Workout: Endurance
Cycling/Road Bike - Preston Loop variation
Started raining about 5 minutes into the ride - Nice!


Miles: 9.0
Time: 00:36:06

Location: West Hills

Actual: 3/26
Workout: Endurance
West Hills - South Ridge (direct start)
A nice hike in the afternoon sun.


Time: 00:35:00

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance
Cycling/Road Bike - Preston Loop
Miles: 7.15
Time: 00:26:59


Workout: Power
1 Round of Tabata Squat Intervals
8x 20 seconds work, 10 seconds rest
15-15-15-15-14-16-16-16


5x 10 Back Squat @ 65#
5x 12 Walking Lunge with 20# Db in hands
50x Abmat sit-ups
50x 44# Kettlebell Good Mornings

Location: West Hills

Workout: Endurance
Speed Hike - South Ridge with Katie


Time: 00:33:00

Location: Cloverdale Backroads

Workout: Endurance
Cycling/Road bike - Preston Loop (reverse)
Did this loop backwards because I was feeling tired and doing it backwards means I avoid the long uphill climb coming in to Cloverdale from the north.


After I got riding though, I felt great and had a fantastic short ride after work.


Miles: 10.1
Time: 00:38:21 

Location: Lake Sonoma

Workout: Endurance
Hike - Huff n' Puff out & back
From Lone Rock, hike the Oak Knoll trail, Huff n' Puff trail to the Broken Bridge cut-off and back. With Katie.


Going off trail I found more of an old forgotten trail. An old bridge. Katie was across it before I could check it for rot-out.

Time: 02:15:00
Miles: 6

Location: Lake Sonoma, PFC Gym

Workout: Endurance
Yorty Creek - Off trail hike
Hike the fire trail along the ridges.


Time: 00:40:00
Yorty Creek countryside.

Workout: Core Strenghtening & Conditioning

PFC Gym

Deadlift

 10x @ 185#
 10x @ 195#
 5x @ 205#
 5x @ 215#
3 Rounds of  44# Kettlebell Complex

 20x KB swing
 10x clean
 10x hang clean & press
 10x snatch
 10x good mornings
30x abmat sit-ups


Time: 00:45:00

Location: Cloverdale Backroads

Workout: Endurance
Cycling/Road Bike - McCutchen Ranch
 Out and back via Crocker Rd., Old Geysers Rd.


Time: 00:54:33
Miles: 13.8

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, PFC Gym

Workout: Endurance
Cycling/Road Bike - Preston loop
Miles: 7.4
Time: 00:25:05


Workout: Power
PFC Gym - Weights
3x bench press @75#
3x incline press @ 75#
3x decline press @75#


3x hang clean & press @ 75#


Resistance Machine
3x 5 lat pull-down @ 160#


50# Sandbag
6x turkish get-up left shoulder
6x turkish get-up right shoulder
6x clean & press
6x snatch


Time: 00:35:00

Location: Lake Sonoma

Workout: Endurance

Trail run/speed hike

Gray Pine / Lone Rock Loop

Miles: 4

Time: 01:00:00

Location: West Hills

Workout: General

Trail Hike

Up the Creek trail... down the old fire road. With KT

Time: 00:30:00

Location: Lake Sonoma

Workout: General

Speed Hike - South Lake trail

From the South Lake Trailhead, hike to Skaggs Springs Vista Trailhead. Return via Stewart's Point/Skaggs Springs Rd. With off trail travel.

Approx. Miles: 5

Time: 01:30:00

FEBRUARY TOTALS

Days in February: 28

February exercise days: 13

February exercise hours: 13

February cycling miles: 63.3

FEBRUARY WORKOUTS - AT A GLANCE

2/1 - WestHills - Trail run, hill climb

2/6 - Cycling - Cloverdale loop

2/7 - West Hills Hike/PFC Gym workout

2/9 - Cycling - Preston Loop, PFC Gym workout

2/10 - PFC Gym/Core strengthening

2/11 - Cycling/Road Bike - Asti

2/12 - Cycle/MTB - Clov Backroads, PFC Gym

2/13 - West Hills Hike, PFC Gym

2/15 - Lake Sonoma Hike, PFC Gym

2/16 - Cycle - Preston Loop. PFC Gym

2/20 - Cycling - Cloverdale Loop

2/21 - Cycling - Canyon Road Loop, PFC Gym

2/28 - Lake Sonoma Hike

Location: Lake Sonoma

Workout: Endurance

Trail Speed Hike - MTB Single Track/Fire Trail

Time: 01:15:00

Inner Sandbag Construction

I've used Sandbag Training in the past using a cheap duffle bag filled with home made sandbags. I had filled two large heavy duty plastic bags with 25lbs. of sand in each one. I then duct taped them up to keep the bags from breaking. The problem was the inner bags were too large and stiff from the duct tape.

More coming...

The first homemade sandbag.

Doing 50# Sandbag Turkish Get-ups with the homemade sandbag.

The new outer Sandbag from MuscleDriver USA.

A close up of the material.

Sewing the 5# test bag.

The test bag.

Filling containing bag of sand to put in the inner shell. The zip-loc contains the sand while sewing closed the inner bag. Once inside, the bag will break the first time it is slammed down.

A completed 5# inner bag.

55#'s of inner bags with shell. 35# of 5# bags. 2 - 10# bags.

The filled bag ready for a workout.

Location: Sonoma County Backroads

Workout: Endurance
Cycling / Road Bike - Canyon Road Loop
From Home. Cold!

Miles: 18

Time: 01:14:38

Output: 85%

Location: PFC Gym

Workout: Power

5 Rounds

7x push-ups

10x Abmat Sit-ups

7x BA Pull-ups

Press

3x 5 @ 75#

Time: 00:17:00

Location: Cloverdale Backroads

Workout: Endurance

Cycling/Cross Bike - Cloverdale Loop

Miles: 11.91

Time: 00:47:49

Output: 85%

Location: Cloverdale Backroads

Actual: 2/16/10

Workout: Endurance

Cycle/Road Bike - Preston Loop

Miles: 7.06

Time: 00:26:47

Location: PFC Gym

Workout: Core Strengthening & Conditioning, Power

5 Rounds

5x Sit-up

5x Push-up

5x BA Pull-up

Two Handed KB Swing

5x 20

Deadlift

5x @ 155#

3x @ 165#

3x @ 175#

20x @ 185#

5 rounds

10x Air Squat

10x Walking Lunge (5 ea. r/l)

Time: 00:45:00

Total Workout Time: 01:11:47

Location: Lake Sonoma / PFC Gym

Workout: Endurance

Hike - Oak Knoll Trail

Down to the lake and back. Took a short trip out the new Huff-N-Puff trail that spurs off the Oak Knoll trail down by the lake.

With Katie.

Approx. Miles: 5

Time: 01:38:00

Katie on the Oak Knoll Trail. Mount St. Helena (Napa Co.) in the distance.

Location: PFC Gym

Workout: Power

Resistance machine Lat Pull downs

10x @135#

10x @140#

10x @145$

10x @150#

BA(2) Pull Ups

5x 10

Standing Press

5x 7 @ 75#

1x 5 @ 85#

Bonus

4x 10 Abmat Sit Ups

Time: 00:40:00

Total Time: 02:18:00

Location: -

Rest Day

Location: West Hills

Workout: Endurance

Uphill Speed Hike

Creek Trail, Upper Forest

Time: 00:49:20

Location: PFC Gym

Workout: Power

Dead Lift

2x 5 @ 135#

2x 5 @ 145#

2x 5 @ 155#

2x 5 @ 165#

2x 5 @ 175#

Resistance Machine

Lat Pull Down

10x @120#

10x @125#

10x @130#

10x @ 135#

Tricep Push Down

10x @95#

10x @ 100#

10x @103#

10x @105#

Abmat Sit-ups

4x 10

Time: 01:15:00

Total Time: 02:05:20

Location: Cloverdale Backroads, PFC Gym

Workout: Uphill Endurance

Cycle/MTB - Hot Springs Road

From home, ride to the first crest out Hot Springs Rd.

Time: 00:33:21

Miles: 7.6

Workout: Power, Strength

PFC Gym

3 Rounds of

12x Squat with 25# Sand Keg

12x 20" Box Step up with 25# Sand Keg

Kettlebell Complex

12x One Handed Swing Clean @ 44# (6 each r & l)

12x Clean & Press @ 44# (6 each r & l)

12x Clean & Press @ 35# (6 ea. r & l)

12x Sumo Deadlift High Pull @ 53#

Press

3x 12 Bench Press @ 75#

3x Press, Push Press @ 75#

I'll continue with light weights for another week working on form and working through the soreness.

Time: 00:4:00

Total workout time: 01:13:21

Location: Sonoma County Backroads

Workout: Endurance

Cycling/Road Bike - Asti

From home, out and back to Asti

Output: 85%

Miles: 8.3

Time: 00:32:31

Location: PFC Gym

Workout: Core Strengthening & Conditioning

Warm up

500 meter row

Workout

Resistance Machine, Bands

3 Rounds of

3x Press, Push Press @ 75#

5x Deadlift @ 175#

Time: 00:55:00

Location: PFC Gym

Workout: Strength

Cycling/Sandbag Lifts

Warm-up

Ride to Preston & Back

Time: 00:26:29

Miles: 7.4

45# Sandbag

5/50

10x Get-ups (5 each side)

10x Clean & Press

10x Clean & Squat

10x Shoulder Clean & Lunge (5 each R& L)

10x Snatch

+ Overhead squat practice with pipe

Time: 00:25:00

Location: PFC Gym

Workout: General

West Hills/PFC Gym

Warm up

West Hills - Hike up South ridge with Katie

PFC Gym

3 rounds of

12 x GHD sit ups

20 x two handed 35# KB swing

6 x deadlift @ 135#

5 x ab wheel roll out

20 x torso twist with 12# med ball (10 each side)

10 x 40# sandbag dead clean & press

3 rounds of

3 x press, push press @ 75#

Back to lifting for the first time in about 12 months. I'll go light for the first week to get my form back and increase weight as I move forward.

Total Time: 01:20:00

Location: Cloverdale Backroads

Workout: Endurance

Cycling/Road Bike - Cloverdale Loop

A loop around Cloverdale using the backstreets, Frontage Rd., River Park Trail.

Time: 00:40:56

Miles: 10.2

Location: West Hills

Workout: Endurance

West Hills - Trail Run/Hill Climb

Middle Ridge Up, Upper bowl traverse, North Branch down

Time: 00:33:00

Output: High

JANUARY FINAL

Days in January: 31

January exercise days: 10

January exercise hours: 11.75

January cycling miles: 32.5

JANUARY WORKOUTS - AT A GLANCE

1/1- Lake Sonoma hike

1/3 - Point Reyes hike

1/5 - West Hills speed hike

1/6 - West Hills speed hike

1/22 - Cycling/Preston Loop

1/23 - West Hills hike

1/24 - Lake Sonoma trail run/speed hike

1/26 - PFC workout / West Hills trail run

1/27 - Cycling/Asti out and back

1/31 - Cycling/Warm springs Dam and back

PFC Gym/Core Strengthening & Conditioning

Location: Sonoma County Backroads

Workout: Endurance

Cycling/Road Bike - Warm Springs Dam

Out and back from home via Dutcher Creek Road. 7:00am, cold, overcast, fun, no one else out, wonder why?

Output: 75%

Miles: 16.78

Time: 1:12:09

Location: PFC Gym

Workout: Core Strengthening & Conditioning

Swiss Ball

Time: 00:30:00

Location: Sonoma Country Backroads

Actual: 1/27/2010

Workout: Endurance

Cycling - Road Bike

From home to Asti and back.

Time: 00:30:03

Miles: 7.5

Location: PFC Gym

Workout: Core Strengthening & Conditioning

Swiss Ball workout

Time:00:30:00

Location: West Hills

Workout: Endurance

Trail Run

Creek Trail/South Side Traverse/Lower Forest

Time: 00:35:00

Location: Lake Sonoma

Workout: Endurance

Trail Run/Speed Hike/Peak Climb

Linked up several trails for a 3 mile loop. Climb the short distance to the Bummer Peak summit. #2 for 2010

Approx. Miles: 3.0

Time: Count as 01:00:00

The last section to the top of Bummer Peak.

Location: West Hills

Actual 1/23/10

Workout: Hike

West Hills hike with M & K

North branch PFC up. Traversed the upper bowl to the Middle Ridge and down.

Time: 01:00:00

Location: Cloverdale Backroads

Workout: Endurance

Cycling / Road Bike - Preston Loop

It stopped raining so got in a quick ride in the afternoon.

Time: 00:30:20

Miles: 7.7

Location: West Hills

Workout: Endurance

Speed hike - South Ridge (of Porterfieldcreek Open Space)

With Katie

Looking NW into the drainage on the hike up to the South Ridge

Cloverdale at sunset.

Time: 00:32:00

Location: West Hills

Actual 1/5/10

Workout: Endurance

Trail Run/Speed Hike

Creek Trail/Lower Forest

Time: 00:27:00

Location: Point Reyes National Seashore

Workout: Endurance

Hike - Point Reyes National Seashore

I linked up 6 different trail for a 10 mile loop which included my first summit of "Twenty-Ten", Mt. Wittenberg.

The trail head at the Bear Valley Visitor's center.

The spur trail that leads to the Mount Wittenberg summit.

On the Mount Wittenberg summit.

The trail junction in the meadow below Mount Wittenberg.

Descending the Sky Trail as it nears the Woodward Valley Trail junction.

The Farallones from the Woodward Valley Trail.

Looking towards Point Retes fron the Woodward Valley Trail as it nears the Coast Trail.

Point Resistance on the Coast Trail.

Back on the Sky Trail I encounters this colorful Fungi.

Further up the Sky Trail as it nears the Old Pine Trail.

Miles: 10

Time: count as 04:00:00

Location: Lake Sonoma

Workout: Endurance

Trail Hike

Oak Knoll trail to Lone Rock t/h and back to the truck via the main road.

Approx. Miles: 4.75

Time: 01:00:00

DECEMBER FINAL

Days in December: 31

December exercise days: 2

December exercise hours: 2.75

December cycling miles: 0.0

Location: Lake Sonoma

Actual: 12/16/08

Workout: Endurance

South Ridge Speed Hike

Up the water tank road/south ridge trail. Down the north facing slope to fire trail and out.

Time: 01:00:00

Location: Lake Sonoma

NOVEMBER FINAL

Days in November: 30

November Exercise Days: 4

November Exercise Hours: 6.25

November Cycling Miles: 0.0

Location: Lake Sonoma

Workout: Endurance greater than 90 min.

Bear Creek Trail

From Skaggs Springs Vista trail head, hike to Island view and back.Explored exposed lake bed because of low water plus stopped for photos.

Approx Miles: 5

Approx Time: 02:00:00

Location: Lake Sonoma

Workout: Endurance less than 90

Trail Hike / Trail Work

Boat Launch Trail/Bummer Peak trail. Return the same.

When I got to the Boat Launch Trail and the Dry Creek Trail junction, I noticed the sign post was down. I decided I'd come back out with a shovel and post hole digger and fix it. But first, I'd finish my hike.

Warm Springs Dam from high on the Bummer Peak Trail.

After checking with the Rangers and getting the OK, I went home and came back with the tools I needed to re-set the signpost.

Before.

After.

Time: Count as 01:45:00

Lake Sonoma

Location: Clover Springs

Workout: Endurance less than 90

Trail Hike - South Ridge to high point

Clover Springs

Time: 00:58:00

October Final

Days in October: 31

October Exercise Days: 2

October Exercise Hours: 7.75

October Cycling miles: 0.0

Lake Sonoma

Workout: Endurance

Trail Run/Speed Hike - No Name Flat / Lone Rock / Gray Pines

I found a brand of ankle braces that I really like. I was able to run confidently without worrying about rolling my ankles.

Miles: Approx 6

Time: 00:58:00

Location: Lake sonoma

Workout: General

Lake Sonoma Hike

Gray Pines trail to the lake and back with Katie

Time: 00:40:00

SEPTEMBER FINAL

Days in September: 30

September exercise Days: 7

September exercise hours: 11.5

September cycling miles: 45

Location: Sonoma Coast

Actual: 9/26/09

Workout: Endurance >90

Paddling/Russian River

Casini Ranch CG to Jenner By The Sea.

Paddled with a group of Jenni and Dan's friends.

Steady pace.

Distance: 7 miles

Time: 03:00:00

Location: Northern California

Workout: Endurance >90

Hiking/Elk Prairie SP

Brown Creek Trail/Rhododendron Trail/South Fork Trail

Distance: 2 miles

Time: 02:00:00

...More to come

Location: Northern California

Workout: Endurance >90

Actual: 9/18/09

Hiking/Elk Prairie SP

Elk Prairie Loop

With Marcie and Wyatt

Approx. Distance: 2 miles

Time: 02:00:00

Workout: Endurance <90

Actual: 9/18/09

Hiking/Elk Prairie SP

Fern canyon Loop

Approx. Distance: 1 mile

Time: 01:00:00

...more to come.

Location: Sonoma County Backroads

Workout: Endurance <90

Cycling/Road Bike - Warm Springs Dam

Out & back from home via Dutcher Crk. Rd.

Time: 1:10:00

Miles: 17.32

Location: Lake sonoma

Actual: 9/14/09

Workout: Endurance <90

Trail Hike with Katie

Boat Launch Trial/Gray Pines Trail loop

Time: 00:30:00

Location: Sonoma County Backroads

Workout: Endurance <90

Cycling/Road Bike - Canyon Road loop

Via Dutcher Creek/Dry Creek Roads. Return Chianti/Frontage Road.

Slight headwind at Geyserville which increased as I rode north towards Cloverdale.

Approx. Output: 75%

Miles: 18.92

Time: 01:18:22

Location: Cloverdale Backroads

Workout: Endurance

Cycling/Road Bike

Preston Loop with downtown return

Miles: 7.8

Time: 28.10