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

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road Bike - Up-hill Endurance
Hot Spring Road to the crest and back.
From the junction with Hillside Drive, 00:16:33 to the top. 00:21:07 round trip.

Total workout time: 00:29:42
Total miles: 5.56 (half continuous up hill, the other half fast down hill with hair-pin turns)
Max Speed: 34.4

Location: Cloverdale backroads

Workout: Endurance, Power
Cycling / Road Bike - Canyon Road Loop
Via Dutcher Crk. Rd./Canyon Rd./Frontage Rd.
Storm coming in the Dry Creek Valley.

Organic weed abatement on Canyon Road.

Output: 85%
Time: 01:17:58
Total Miles: 19

Location: PFC Gym
Workout: Power
A light upper body workout
30x T-bar side-to-side @ 60#
30x T-bar high cauldron @ 60#
30x T-bar low cauldron @ 60#

3 Rounds Of
5x press @ 75#
5x push press @ 75#

3x 10 bench press @ 95#

Time: 00:25:00

Location: Cloverdale Backroads

Workout: Uphill Endurance Training
Cycling/Road Bike - Hot Springs Road
From home, to first crest and back
Time: 00:30:24

Location: PFC Gym
Workout: Power
Warm Up
10x bench press - flat @ 95#
10x bench press - incline @ 95#
10x bench press - decline @ 95#

Bench Press
3x 10 bp @ 115#
10x bp @ 125#
8x bp @ 135#
6X bp @ 145#
4x bp @ 155#
1X bp @ 165#

Back Squat
2x 10 @ 95#

Front Squat
1x 10 @ 95#

3x 10 band assisted pull ups

Neoprene socks kept my feet warn in the 45 degree garage.
Time: 00:50:00

New Gear

I finally got a Squat Rack. This will allow me to more safely lift heavier weights without a spotter.

Before...


After...

Location: Lake Sonoma

Workout: Endurance
Trail Hike - With Marcie & KatieOut and back from the Skaggs Springs Vista Trailhead.




Time: 01:04:00

Some photo's from along Dry Creek Road on the way home.






Location: PFC Gym
Workout: Power

25X Deep Squats with 12# med ball
25X Deep Squats with 20# med ballI stopped the lower body stuff at this point because my heel started burning (Plantar Fasciitis).

Back to the upper body stuff...
3X 12 - 85# bench press
3X 12 - 95# bench press
3X 12 - 105# bench press
5X 125# bench press
5X 135# bp
5X 145# bp
3X 3 - 135# bp
3X 5 - 125# bp

Time:00:44:00

RAT SHIT! That's all I have to say

Location: West Hills

Workout: Endurance <90
Trail Hike
Hike to Lower Falls on Porterfield Creek as Marcie took pictures. With Marcie, Wyatt and Katie.

Ferns and oak forest on lower trail. Photo by Marcie

Moss and rain drop. Photo by Marcie

Wyatt at lower falls.

Time: 01:00:00

Location: Cloverdale Backroads
Workout: Endurance <90
Road Bike Ride - Preston Loop
Out via the River Park trail - back via Hwy 101/Cloverdale Blvd.
It started raining pretty hard as I was coming into town from the north. It's all good though!

75% of max. output
Time: 00:25:48
Total Miles: 7.13

Location: West Hills

Workout: Just Something (Foot Healing)
Trail Hike / Easy Scramble
Hike the main fire trail, then the spur to the lower falls on the upper section of Porterfield Creek. A slide a few years ago wiped out the trail, so some hillside scrambling is required to reach the falls.

Time: 00:35:00

Location: PFC Gym
Workout: Power

Burgener Warm-up
5X push press @ 95#

I had planned on a Olympic Lift workout, but it was reeeeal cold and my head wasn't in it, so I bailed! Safer that way.

Time: 00:00:00

Location: PFC Gym

Workout: Power

A quickie!

Warm up

5 minutes on Heavy Bag.

3 Rounds of

10X band assisted kipping pull-ups.

10X parallette deep push-ups.

10X deep squat sumo deadlift high pulls with 44# kettlebell.

_

Home made Parallettes for dips, L-sits and a variety of push-ups.

Idea from CrossFit.

_

Time: 00:30:00

Location: Lake Sonoma

Workout: General
Trail Hike
An easy hike on the new Boar Scat Trail out of the No Name Flat Trailhead with Marcie & Katie.
Testing the heel out and it feels pretty good. No running yet though.

The new Boar Scat Trail branches off of the No Name Flat trail.


A Newt along the wet trail.


A portion of the new Boar Scat Trail.


Marcie at the Boar Scat/Half-A-Canoe junction.


Time: 00:41:00
Miles: 1.5

Location: PFC Gym
Workout: Strength, Core Strengthening & Conditioning
Bench Press
3X 10 - bench press @ 85#
3X 10 - incline press @ 85#
3X 10 - decline press @ 85#

3X 10 - bench press @ 105# (1 rep with narrow grip)
3X 10 - bench press @ 115# (1 rep with narrow grip)
3X 6 - bench press @ 125# (1 rep with narrow grip)
3X 4 - bench press @ 135# (1 rep with narrow grip)
3X 1 - bench press @ 145#

5X - 95# push press

6X - 15 Abmat sit-ups

3X 5 - 6 count superman back extension

Time: 01:02:00

Location: Cloverdale Backroads

Workout: Endurance <90
Road Bike ride - Preston Loop
Via the River park Trail with a fast ride up the first hill on Cherry Creek Rd. on the return.

Time: 00:33:27
Miles: 7.8