Location: Lake Sonoma

Workout: Endurance, Play Different Sports
Paddle/Hike - Dry Creek Waterfall

Time: 06:00:00
Miles: 10 paddle, 2 hike

Location: Lake Sonoma

Workout: Endurance > 90
Hiking - South Lake Trail

Time: 03:30:00
Miles: 9.0

Location: Baja Mexico

Workout: Endurance, Play Different Sports
Paddle/Snorkel Baja - Day 5

Miles: 8

Location: Baja Mexico

Workout: Endurance
Paddle Baja - Day 4

Miles: 3

Location: Baja Mexico

Workout: Endurance
Paddle/Hike Mexico - Day 3

Paddle Miles: 6
Hike Miles: 4

Location: Baja Mexico

Workout: Endurance
Paddling Mexico - Day 2

Miles: 6

Location: Baja Mexico

Workout: Endurance
Day 1 Mexico - Paddle to Isla Danzante

Miles: 4

Location: PFC Gym

Workout: Strength
Stronglifts 5x5 - w/o B
@ 90#, 80#, 175#

Time: 00:50:32
Location: PFC Gym 04-06-2015 03:36 PM

Location: Napa County

Workout: Play Different Sports/Kayaking
Lake Hennessy - Paddling

Miles: 5.75
Time: 03:00:00

Location: PFC Gym

Workout: Strength
Stronglifts 5x5 - w/o A

Time: 01:05:00
Location: PFC Gym 04-04-2015 08:28 AM

Rest Day

Location: PFC Gym, Clover Springs

Workout: Core Strength, Endurance
Core Strength - Loreto 1.2, Couture x3
Clover Springs Speed Hike - Creek Trail

Time: 01:35:00
Miles: 2.0

PFC Gym, Clover Springs Hike 04-02-2015 03:40

Location: PFC Gym

Workout: Strength
Warm-up: 45# Barbell lifts
Stronglifts 5x5 - w/o B
@ 85#, 70#, 165#

Time: 00:50:00
Location: PFC Gym 04-01-2015 04:57 PM

March Totals

March 2015
Days this month: 31

Some form of exercise: 8 of 31 days

Approx. exercise hours: 10.5

Approx. hiking/climbing miles: 15.0

Paddling miles: 4.0

Cycling miles: 0.0

MARCH WORKOUTS - At A Glance

3/31 - PFC Gym/Core Strengthening - Loreto 1.1

3/30 - PFC Gym/Stronglifts 5x5 (A)

3/29 - Paddle/Lake Sonoma

3/29 - Core Strengthening/Loreto 1.1

3/28 - Pine Mountain Hike/PFC Gym Lifting

3/25 - PFC Gym/Core conditioning

3/24 - PFC Gym/Lift/Conditioning

3/22 - Skyline Wilderness Hike

3/3 - Clover Springs Hike

Location: PFC Gym

Workout: Core Strength and Conditioning
Loreto 1.1 + 3x3 Thrusters @ 65#

Time: 00:43:00
Location: PFC Gym 03-31-2015 03:13 PM

Location: PFC Gym

Work-out: Strength
Stronglifts 5x5 - Work-out A

@ 80#, 100#, 115#

Location: PFC Gym 03-30-2015 02:45 PM

Location: Lake Sonoma

Work-out: Play Different Sports
Endurance - Paddling

From the Yorty Creek launch, out to the main body for breakfast and back.

Actual Time: 02:00:00
Miles: 4.0

Location: PFC Gym

Workout: Core Strengthening and Conditioning
3 Rounds of - Loreto 1.1

Time: 00:42:45
Location: PFC Gym 03-29-2015 07:29 AM

Location: PFC Gym

Workout: Core Strengthening and Conditioning, Power
Core - Loreto 1.0, Strong lifts 5x5

Stronglifts
5x 5 Squat @ 75#
5x 5 Over Head Press @ 65#
1x 5 Dead Lift @ 155#

Time: 00:50:00

Location: Cloverdale Backroads

Workout: Endurance < 90
Warm up - Hike Pine Mountain Road

Miles: 3.0

Location: PFC Gym

Workout: Conditioning
Core Strengthening and Conditioning

Time: 00:30:00

Location: PFC Gym

Workout: Core Strengthening & Conditioning
Fit Complex
3 Rounds of
10 x Squat Thrust @ #10
10 x Two Handed KB Swing @ #44
6 x Push-ups
6 x Sit-ups w/#10 med ball
6 x Ab Wheel roll outs

Workout: Power
Stronglifts 5 x 5
Squat @ #75
Bench press @ #95
Standing Row @ #100

Bonus: 3 x 12 Two Handed KB Swing @ #44

Total Time: 00:33:43

Location: Napa County

Workout: Endurance > 90
Hike - Skyline Wilderness Park

Miles: 7.0
Time: 02:38:00

Location: Clover Springs

Location: Clover springs 03-02-2015 02:51 PM

February Totals

Days this month: 28

Some form of exercise: 5 of 21 days

Approx. exercise hours: 8.75

Approx. hiking/climbing miles: 9.2

Paddling miles: 0.0

Cycling miles: 47.75

FEBRUARY WORKOUTS - At A Glance

2/21 - Biking The Buttes - Solo Sam

2/15 - River Hike

2/14 - Clover Springs Hike, PFC Gym

2/7 - Road Ride, PFC Gym

2/1 - Hike, PFC Gym

Location: Lake Sonoma

Location: lake sonoma 02-28-2015 02:05 PM

Location: Sutter Buttes

Workout: Endurance > 90
Cycling - Road Bike
Biking the Buttes; Circumambulate the Sutter Buttes

Time (riding): 03:03:40
Total Time:03:43:00
Miles: 40.80

Location: Sutter Buttes 02-21-2015 08:21 AM

Location: Cloverdale Backroads

Workout: General
River Hike - Marcie recovery

Easy hike in great weather while Marcie recovers from abdominal surgery.

Time: 01:30:00
Miles: 3.2

Location: Clov Spring, PFC Gym

Workout: Endurance
Hike - Clover Springs (light with Marcie)
Miles: 2.0

Workout: Strength
Stronglifts 5X5
Squat @ 85#
OH Press @ 85#
Dead Lift # 135#

Total Time:01:55:00

Location: Clov Spring, PFC Gym 02-14-2015 09:21 AM

Location: Clov Backroads, PFC Gym

Work-out: Endurance < 90

Cycling - Road Bike

Preston Loop

Time: 00:26:00

Miles: 7.5

Work-out: Strength

Strong-lifts 5X5

Squat @ 85#

Bench Press @ 95#

Standing Row @ 100#

Location: Clover Springs, PFC Gym

Work-out: Warm-up
Clover Springs - 4 mile Hike

PFC Gym
Work-out: Core Strengthening & Conditioning, Stronglifts 3X5

Clover Springs, PFC Gym 02-01-2015 10:38 AM

January Totals

ACTUAL WORKOUT TOTALS

Days this month: 31

Some form of exercise: 3 of 25 days

Approx. exercise hours: 13.0

Approx. hiking/climbing miles: 8.5

Paddling miles: 13.0

Cycling miles: 0.5

JANUARY WORKOUTS - At A Glance

1/24 - Anderson Marsh Paddle

1/17 - Fiske Peak Hike

1/1 - Rodman Slough Paddle

Location: Lake County

Workout: Endurance > 90
Paddle - Anderson Marsh

Miles: 7.0
Time: 03:00:00

Location: Capay Valley

`Location: Capay Valley 01-17-2015 09:33 AM

Location: Clearlake, CA

Workout: Endurance > 90, Power
Paddle - Rodman Slough

Time: 05:00:00
Miles: 6.0