Location: Eureka, CA

Workout: Play different Sports
Paddle - Eureka and Freshwater Sloughs

Miles: 7.4
Time: 02:45:00

Location: Arcata, CA

Workout: Slow Movement Hike
Hike - Arcata Marsh & Wildlife Refuge

Miles: 1.75
Time: 01:33:00

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance < 90, Strength
Cycling/Road - Preston Loop
PFC Gym/Strength - Stronglifts 5x5

Time: 01:15:00
Miles: 7.67

Location: Sonoma County Backroads

Workout: Endurance < 90
Cycling/Road - Geysers Road North @ 50% output

Time:00:45:00
Miles: 7.14

Location: Clover Springs, PFC Gym

Warm up: Hike/Creek Trail
Workout: PFC Gym - Strength
Stronglifts 5x5

Total Time: 01:53:00
Miles: 2.0

Location: PFC Gym

Warm up: 3 Rounds of Core Strengthening & Conditioning
Workout: Strength
Stronglifts 5x5

Miles: 0.0
Time: 00:48:06

Location: PFC Gym 09-02-2015 06:35 AM

Location: Cloverdale Backroads, PFC Gym

Warm up: Cycling/Road
Work out: Strength
Stronglifts 5x5

Total Miles Warm up: 6.14
Total Work out Time: 00:57:53

Clov Backroads, PFC Gym 09-01-2015 07:07 AM

August Totals

Days This Month: 31

Some form of exercise: 10 of 29 days

Approx. exercise hours: 10.0

Approx. hiking/climbing miles: 0.0

Paddling miles: 0.0

Cycling miles: 64.75

AUGUST WORKOUTS AT A GLANCE -

8/29 - Cycling/MTB, PFC Gym

8/26 - PFC Gym

8/25 - Cycling/Road, PFC Gym

8/17 - Pilates, Cycling/MTB, PFC Gym

8/14 - Cycling/Road, PFC Gym

8/12 - Cycling/Road, PFC Gym

8/10 - Cycling/Road, PFC Gym

8/9 - Cycling/Road

8/4 - Cycling/Road

8/2 - Cycling/Road

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance < 90, Strength
Cycling/MTB - Preston Loop +, PFC Gym - Strength

Miles: 8.0
Total Workout Time: 01:35:32

Clov Backroads, PFC Gym 08-29-2015 09:11 AM

Location: PFC Gym

Location: PFC Gym 08-26-2015 03:00 PM

Location: Clov Backroads, PFC Gym

Clov Backroads, PFC Gym 08-25-2015 03:13 PM

Location: Cloverdale Backroads, PFC Gym

Warm-Up: Pilates Reformer
Workout: Endurance < 90, Strength
Cycling/MTB - Water Tanks Loop
Lifting - Strength

Total Time: 01:52:00
Total Miles: 2.70

Local: Cloverdale backroads 08-17-2015 09:23 AM

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance < 90, Strength
Cycling/Road - Preston Loop
Lifting - Stronglifts

Ride Time: 00:28:00
Total Workout Time: 00:52:14
Total Miles: 7.13

Clov Backroads, PFC Gym 08-14-2015 01:28 PM

Location: Clov Backroads/PFC Gym

Workout: Endurance < 90, Strength
Cycling/Road - Asti Ride
Lifting - Stronglifts

Ride Time: 00:36:48 @ 80% output
Miles: 9.16

Total Workout Time: 00:58:48

Location: Clov Backroads/Gym 08-12-2015 07:46 AM

Location: Clov Backroads, PFC Gym

Workout: Endurance, Strength
Cycling/Road - Preston Loop
Lifting - Stronglifts

Ride Time: 00:30:32
Total Time: 00:56:03

Miles: 7.62

Local: Clov Backroads, PFC Gym 08-10-2015 08:18 AM

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road - Preston Loop @ 70% output

Time: (actual ride time) 00:38:32
Miles: 9.23

Location: Cloverdale Backroads 08-09-2015 09:11 AM

Location: Cloverdale Backroads

Workout: Endurance > 90
Cycling - Road/Preston Loop

Time: 00:45:21
Miles: 7.0

Flat tire @ mile 6.5. Walked the rest of the way.

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling - Road/ South Cloverdale Loop

Time: 00:40:43
Miles: 7.30
Output: 70%

May Totals

Days This Month: 30

Some form of exercise: 4 of 11 days

Approx. exercise hours: 5.5

Approx. hiking/climbing miles: 0.0

Paddling miles: 6.0

Cycling miles: 0.0

MAY WORKOUTS AT A GLANCE - 

5/10 - PFC Gym/Stronglifts

5/8 - PFC Gym/Stronglifts

5/3 - Russian River/Paddling

5/2 - PFC Gym/Stronglifts 5x5

Location: PFC Gym

Workout: Strength
Stronglifts 5x5

Time: 00:54:15

Location: PFC Gym 05-10-2015 11:52 AM

Location: PFC Gym

Workout: Strength
Stronglifts 5x5

Time: 00:45:00

Location: Sonoma Country

Workout: Endurance > 90
Paddle - Russian River

Cloverdale to Asti

Time: 03:00:00
Miles: 6.0

Location: PFC Gym

Location: PFC Gym 05-02-2015 09:33 AM

April 2015 Totals

Days this month: 30

Some form of exercise: 14 of 29 days

Approx. exercise hours: 39.25

Approx. hiking/climbing miles: 15.0

Paddling miles: 37.75

Cycling miles: 0.0

APRIL WORKOUTS - At A Glance

4/28 - PFC Gym

4/27 - PFC Gym

4/26 - Lake Sonoma Paddle and Hike

4/25 - Lake Sonoma Hike

4/15 - Paddle/Snorkel Baja

4/14 - Paddle/Hike Baja

4/13 - Paddle/Hike Baja

4/12 - Paddling/Snorkel Baja

4/11 - Paddling Baja

4/6 - PFC Gym/Stronglifts 5x5 - w/0 B @ 90#, 80#, 175#

4/5 - Lake Hennessy Kayaking

4/4 - PFC Gym/Stronglifts 5x5 - w/o A

4/2 - PFC Gym/ Core Strength, Clover Springs/Endurance

4/1 - PFC Gym/Stronglifts 5x5 - w/o B

Location: PFC Gym

Workout: Strength
Stronglifts 5x5

Time: 00:43:12

Location: PFC Gym

Workout: Strength
Stronglifts 5x5

Time: 00:46:36

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