Workout: Endurance
Fern Canyon Hike
9.5 mile loop up to the Pigmy Forest and back the fire road.
Time: 04.:33:00
Miles: 9.5
Monday, April 16, 2012
Monday, April 09, 2012
Monday, March 05, 2012
Location: clover Springs / PFC Gym
Workout: Endurance < 90
Clover Springs - Trail run / Creek Trail
Workout: Core Strengthening and conditioning
4 rounds of
20x thkb swing @ 44#
10x abmat sit-ups
10x 10# ball slam
10x push-up
10x ab wheel
Workout: Strength
Stronglifts 5x5
5x 5 squat 2 105#
5x 5 Bench Press 2 110#
5x 5 BB rows @110#
Saturday, March 03, 2012
Thursday, March 01, 2012
Wednesday, February 29, 2012
Sunday, February 26, 2012
Thursday, February 23, 2012
Location: Clover Springs/PFC Gym
Workout: Endurance
Clover Springs Hike - South Ridge
Workout: Core Strengthening & Conditioning, Strength
CS&C
3 Rounds of
20x thkb swing @ 44#
15x abmat sit up
15x push up
15x ab wheel
Strength - Stronglifts 5x5
5x 5 squat @ 95#
5x 5 Bench press @105#
5x 5 barbell rows @ 105#
Sunday, February 19, 2012
Saturday, February 18, 2012
Friday, February 17, 2012
Location: PFC Gym
Workout: Strength
Stronglifts 5x5
- 5x 5 Squat @ 90#
- 5x5 Overhead press @ 90#
- 5x 3 Deadlift # 145#
Thursday, February 16, 2012
LocatioN: Cloverdale Backroads / PFC Gym
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
Wednesday, February 15, 2012
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
Tuesday, February 14, 2012
Monday, February 13, 2012
Thursday, February 09, 2012
Wednesday, February 08, 2012
Location: Clover Springs
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
Tuesday, February 07, 2012
Location: PFC Gym
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
Monday, February 06, 2012
Sunday, February 05, 2012
Saturday, February 04, 2012
Friday, February 03, 2012
Location: Cloverdale Backroads / PFC Gym
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
Wednesday, February 01, 2012
January Workouts
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
Tuesday, January 31, 2012
Sunday, January 29, 2012
Location: Kings Range
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.
Saturday, January 28, 2012
Location: Lost Coast
Workout: Endurance > 90, Natural Movement Hike
Lost Coast Trail to first impasse.
Miles: 10.0
Time:4.5
Thursday, January 26, 2012
Location: PFC Gym
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
Wednesday, January 25, 2012
Location: Cloverdale Backroads
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
Tuesday, January 24, 2012
Location: Clover Springs
Workout: Endurance < 90
Natural Movement Hike - North Ridge/Creek Trail
Time: 00:39:33
Miles: 1.5
HR: 133 ave. / 168 max.
Monday, January 23, 2012
Location: Clover Springs
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
Sunday, January 22, 2012
Location: Clover Springs
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.
Thursday, January 19, 2012
Location: Clover Springs
Workout: Endurance < 90
Speed Hike - Creek Trail/Main Fire Road/ Lower Forest
Miles: 2.0
HR: 135/169
Tuesday, January 17, 2012
Location: Clover Springs
Workout: Endurance < 90
Trail Run - South Ridge
Time: 00:34:20
Miles: 2.5
HR: ave. 125 / max. 200
Saturday, January 14, 2012
Friday, January 13, 2012
Location: Cache Creek Wilderness Area
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.
Thursday, January 12, 2012
Wednesday, January 11, 2012
Location: Clover Springs, PFC Gym
Workout: Natural Movement
Pre-dawn walk in Clover Springs. PFC Gym - Lifting
3x 10 - Bench Press @ 95#
Time: 00:35:00
Miles: 1.5
Tuesday, January 10, 2012
Location: Clover Springs, PFC Gym
Workout: Natural Movement
Walk - Early morning walk into the Clover springs area.
Short PFC Gym workout
Time: 00:45:00
Miles: 1.5
Sunday, January 08, 2012
Location: Baylands Nature Preserve
Workout: Slow Movement Hike
Birding - Baylands Nature Preserve in Palo Alto, CA.
Time: Count as 02:00:00
Miles: 2.0
Saturday, January 07, 2012
Location: Austin Creek State Recreation Area
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
Friday, January 06, 2012
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
Thursday, January 05, 2012
Location: Cloverdale Backroads
Workout: Endurance < 90
Cycling - Preston loop
Time: 00:37:53
Miles: 7.0
HR: (ave./max) 149/174
Tuesday, January 03, 2012
Location: Clover Springs
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
Sunday, January 01, 2012
Location: New Year Hike - Lassen National Park
Workout: Endurance > 90
Hike Cross country to Chaos Crags and climb to the first step.
Approx. Miles: 5.0
Time: 4.0
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