Workout: Endurance < 90
Cycling / Road Bike - Geyserville and back via the frontage roads.
99 degrees in the shade at 6:10 pm.
Miles: 18
Time: 01:12:00
Location: PFC Gym
Workout: Power
Deadlift
5X 185#
5X 205#
5X 225#
5X 245#
A light weight workout to test my recovered shoulder
5X - 44# Kettlebell Clean & Press (each r / l)
10X - 35# Kettlebell Swing Clean & Press (each r / l)
3X 5 - 65# OH Press
3X 12 - 70# Landmine Forward Press
3 Rounds Of
5X - 20# Dumbbell Flyes
5X - 20# Dumbbell OH Press
3 Rounds Of
3X - 65# Press
5X - 65# Push Press
Time: 00:48:00
Thursday, May 15, 2008
Wednesday, May 14, 2008
Location: Emeryville, CA
Workout: Walk
Yesterday May 13.
I was stuck in Emeryville for work, so while waiting for a meeting to start, I took a stroll around the Emeryville Marina. I broke a sweat, so it counts.
Miles: 1
Time: 45 min.
Yesterday May 13.
I was stuck in Emeryville for work, so while waiting for a meeting to start, I took a stroll around the Emeryville Marina. I broke a sweat, so it counts.
Miles: 1
Time: 45 min.
Monday, May 12, 2008
Location: PFC Gym
Workout: Core Strengthening & Conditioning
5 Rounds Of
10X - 53# Kettlebell Good Mornings
15X - Abmat Sit-ups
7X - 7 count Superman Back Extensions
7X - Ab Wheel Roll Outs
20X - 180 degrees Pick-up & Twist (10 each r / l) with 20# Med Ball
5X 5 - 185# Deadlift
5X 5 - 35# Two Handed Kettlebell Swing
Time: 00:55:00
5 Rounds Of
10X - 53# Kettlebell Good Mornings
15X - Abmat Sit-ups
7X - 7 count Superman Back Extensions
7X - Ab Wheel Roll Outs
20X - 180 degrees Pick-up & Twist (10 each r / l) with 20# Med Ball
5X 5 - 185# Deadlift
5X 5 - 35# Two Handed Kettlebell Swing
Time: 00:55:00
Sunday, May 11, 2008
Location: Sonoma County Backroads
Workout: Endurance > 90
Cycling / Road Bike - Canyon Road Loop (Yoakim Bridge Road variation)
- Yoakim Bridge Road adds 9 miles.
- 15 mph Northwest winds on the frontage road on the return.
Miles: 27.6
Time: 01:43.26
Cycling / Road Bike - Canyon Road Loop (Yoakim Bridge Road variation)
- Yoakim Bridge Road adds 9 miles.
- 15 mph Northwest winds on the frontage road on the return.
Miles: 27.6
Time: 01:43.26
Saturday, May 10, 2008
Location: Lake Sonoma
Workout: General
Trail Hike with M & K.From the Skaggs Springs Vista Trailhead, out a ways and back on the Bear Creek Trail.
Time: 01:15:00
Location: PFC Gym
Workout: Core Strengthening and conditioning
3 Rounds Of
10X - 44# Kettlebell Good Mornings
15X - Abmat Sit-ups
7X - 7 Count Superman Back Extentions
Misc. Swiss Ball Core ExercisesTime: 00:30:00
Location: West Hills
Workout: Sprint Endurance
Mountain Bike Ride - Pavement & Dirt. Ride as sprint.-From home, ride about a mile to the West Hills Trailhead.
-Ride the main fire road (all up-hill/speed hike with bike when I got to tired to ride) to the Lower Forest spur.
- Ride through the Lower Forest back to the trail.
- Out and back home.
Miles: approx. 4 miles
Time: 00:27:00
Trail Hike with M & K.From the Skaggs Springs Vista Trailhead, out a ways and back on the Bear Creek Trail.
Time: 01:15:00
Location: PFC Gym
Workout: Core Strengthening and conditioning
3 Rounds Of
10X - 44# Kettlebell Good Mornings
15X - Abmat Sit-ups
7X - 7 Count Superman Back Extentions
Misc. Swiss Ball Core ExercisesTime: 00:30:00
Location: West Hills
Workout: Sprint Endurance
Mountain Bike Ride - Pavement & Dirt. Ride as sprint.-From home, ride about a mile to the West Hills Trailhead.
-Ride the main fire road (all up-hill/speed hike with bike when I got to tired to ride) to the Lower Forest spur.
- Ride through the Lower Forest back to the trail.
- Out and back home.
Miles: approx. 4 miles
Time: 00:27:00
Wednesday, May 07, 2008
Location: Sonoma County Backroads
Workout: Endurance < 90
Cycling / Road Bike - Hatchery Out & Back
Via Dutcher Crk. Road / Dry Crk. Rd.
Miles: 17.7
Time: 01:05:18
Cycling / Road Bike - Hatchery Out & Back
Via Dutcher Crk. Road / Dry Crk. Rd.
Miles: 17.7
Time: 01:05:18
Monday, May 05, 2008
Location: Cloverdale Backroads
Workout: Endurance < 90
Cycling / Road Bike - Tour of Cloverdale
Miles: 11.5
Time: 00:42:15
Cycling / Road Bike - Tour of Cloverdale
Miles: 11.5
Time: 00:42:15
Sunday, May 04, 2008
Location: Cloverdale Backroads
Workout: Endurance <90
Cycling / Road Bike - McCutchen Ranch out & back via Old Geysers Road
Miles: 13.8
Time: 00:47:58
Ab Wheel
About a month ago I saw this Ab Wheel at a reduced price on the internet. I'd been considering giving one of these a try for awhile, so I bought it.
When it arrived, it was a lot smaller then it had appeared on the web-site. For $10.00, I wasn't going to sent it back, so I started using it.
It works OK, but I wanted something more burly. Enter the Wheel Barrow tire!
This thing has been kicking around the yard for a few years. I didn't want to throw it away thinking I would use it someday for something. I cleaned it up, put a new rod through it and put on some handles. I made the handles a little long because someday I might want to put stirrups on them to use this thing with my feet.
Cycling / Road Bike - McCutchen Ranch out & back via Old Geysers Road
Miles: 13.8
Time: 00:47:58
Ab Wheel
About a month ago I saw this Ab Wheel at a reduced price on the internet. I'd been considering giving one of these a try for awhile, so I bought it.
When it arrived, it was a lot smaller then it had appeared on the web-site. For $10.00, I wasn't going to sent it back, so I started using it.
It works OK, but I wanted something more burly. Enter the Wheel Barrow tire!
This thing has been kicking around the yard for a few years. I didn't want to throw it away thinking I would use it someday for something. I cleaned it up, put a new rod through it and put on some handles. I made the handles a little long because someday I might want to put stirrups on them to use this thing with my feet.
Saturday, May 03, 2008
Location: Cloverdale Backroads
Workout: Endurance <90
Cycling/Road Bike - Canyon Road Loop
Miles: 18.9
Ave. Speed: 16.3
Max. Speed: 38.9
Time: 01:09:39
The entire ride was done on the big chain ring in gears 10 thru 16 on a 16 speed Specialized Tricross. All the hills were rode in gears 11 - 14.
I had planned on resting for a few days at the end of April for a little recovery time. Because of work related issues that leeched away extra time and energy, those few days turned into eight.
So, I was surprised today at how well I felt and at the level I rode.
Location: PFC Gym
Workout: Core Strengthening and Conditioning
5 Rounds Of
7X - Good Mornings with 44# Kettlebell
12X - Abmat Sit-ups
15X - Air squats(core engaged)
Time: 00:18:00
Cycling/Road Bike - Canyon Road Loop
Miles: 18.9
Ave. Speed: 16.3
Max. Speed: 38.9
Time: 01:09:39
The entire ride was done on the big chain ring in gears 10 thru 16 on a 16 speed Specialized Tricross. All the hills were rode in gears 11 - 14.
I had planned on resting for a few days at the end of April for a little recovery time. Because of work related issues that leeched away extra time and energy, those few days turned into eight.
So, I was surprised today at how well I felt and at the level I rode.
Location: PFC Gym
Workout: Core Strengthening and Conditioning
5 Rounds Of
7X - Good Mornings with 44# Kettlebell
12X - Abmat Sit-ups
15X - Air squats(core engaged)
Time: 00:18:00
Friday, May 02, 2008
Ride, Crunch, Extension... Repeat.
A injured shoulder and a recovering foot are keeping me from doing any kind of lifts. Cycling and core strengthening and conditioning will be the workouts for a few more weeks.
Tuesday, April 29, 2008
Location: Cloverdale Backroads
APRIL TOTALS
Exercise days: 11 of 30
Approx. Exercise Hours: 13.5
APRIL LOG
Workout: Endurance < style="color: rgb(192, 192, 192);">
Cycling/Road Bike - Preston Loop (short version)
Miles: 7.0
Time: 00:25:30
Exercise days: 11 of 30
Approx. Exercise Hours: 13.5
APRIL LOG
Workout: Endurance < style="color: rgb(192, 192, 192);">
Cycling/Road Bike - Preston Loop (short version)
Miles: 7.0
Time: 00:25:30
Monday, April 21, 2008
Location: Cloverdale Backroads
Workout: Endurance < 90
Cycling/Road Bike - Reversed Preston Loop (short version)
Miles:7.22
Time: 00:25:51
Location: PFC Gym
Workout: Core Strengthening and Conditioning
5 Rounds Of
7X - 95# back squat (focus on engaged abdominals)
7X - ab roller
7X - 6 count back extensions
7X - abmat sit ups
Misc. swiss ball exercises
Time: 00:42:00
Cycling/Road Bike - Reversed Preston Loop (short version)
Miles:7.22
Time: 00:25:51
Location: PFC Gym
Workout: Core Strengthening and Conditioning
5 Rounds Of
7X - 95# back squat (focus on engaged abdominals)
7X - ab roller
7X - 6 count back extensions
7X - abmat sit ups
Misc. swiss ball exercises
Time: 00:42:00
Saturday, April 19, 2008
Location: Cloverdale Backroads
Workout: Endurance < 90
Cycling/Road Bike - McCutchan Ranch
First St./Crocker Road/North Geyser Road/Old Hwy 101 to the McCutchan Ranch north of town at the Hwy 101 overpass. Return same.
Miles: 13.8
Output: 75%
Time: 00:50:16
Location: PFC Gym
Workout: Power
Squats
3X 10 - 75# back squat
3X 10 - 95# back squat
Time: 00:25:00
Cycling/Road Bike - McCutchan Ranch
First St./Crocker Road/North Geyser Road/Old Hwy 101 to the McCutchan Ranch north of town at the Hwy 101 overpass. Return same.
Miles: 13.8
Output: 75%
Time: 00:50:16
Location: PFC Gym
Workout: Power
Squats
3X 10 - 75# back squat
3X 10 - 95# back squat
Time: 00:25:00
Thursday, April 17, 2008
Location: Cloverdale Backroads
Workout: Endurance < 90
Cycling/Road Bike - Hot Springs Road/Preston Loop
To the crest on HSR, Then over to the frontage road and the Preston Loop.
Worked hard on all uphill portions, moderate output on flats in high gears.
Total Miles: 12.5
Time: 00:54:37
Location: PFC Gym
Workout: Power
Deadlift
5X - 185#
5X 5 - 200#
5X - 220#
5 Rounds Of
7 kipping pull ups
10 push ups
7 ab roller
Time:00:35:00
Cycling/Road Bike - Hot Springs Road/Preston Loop
To the crest on HSR, Then over to the frontage road and the Preston Loop.
Worked hard on all uphill portions, moderate output on flats in high gears.
Total Miles: 12.5
Time: 00:54:37
Location: PFC Gym
Workout: Power
Deadlift
5X - 185#
5X 5 - 200#
5X - 220#
5 Rounds Of
7 kipping pull ups
10 push ups
7 ab roller
Time:00:35:00
Tuesday, April 15, 2008
Location: Cloverdale Backroads
Workout: Endurance < 90
Cycling/Road Bike - Preston Loop
The whole ride crankin' in gears 12-16 (16 speed Specilized Tricross)
Miles: 7.14
Ave. Speed: 16.5
Time: 00:26:00
Location: PFC Gym
Workout: Power
Weights
5X 5 - 75# OH press
5X 5 - 75# push press
5X - 75# barbell curls
4X - 75# barbell curls
3X 3 - 35# kettlebell hammer curls (each r/l)
3X 5 - 44# kettlebell swinging snatch (each r/l)
4X 4 - 53# kettlebell clean (each r/l)
3 Rounds Of
12X 53# two handed kettlebell swing
5X kipping pull up
7X push up
20 second rest between rounds
Time: 01:03:00
Cycling/Road Bike - Preston Loop
The whole ride crankin' in gears 12-16 (16 speed Specilized Tricross)
Miles: 7.14
Ave. Speed: 16.5
Time: 00:26:00
Location: PFC Gym
Workout: Power
Weights
5X 5 - 75# OH press
5X 5 - 75# push press
5X - 75# barbell curls
4X - 75# barbell curls
3X 3 - 35# kettlebell hammer curls (each r/l)
3X 5 - 44# kettlebell swinging snatch (each r/l)
4X 4 - 53# kettlebell clean (each r/l)
3 Rounds Of
12X 53# two handed kettlebell swing
5X kipping pull up
7X push up
20 second rest between rounds
Time: 01:03:00
Sunday, April 13, 2008
Location: PFC Gym
Workout: Core Strengthening & Conditioning, Power, Strength
Warm Up - Bike Ride
Reverse Preston Loop
Time: 00:26:18
5 rounds of
15X 53# Kettlebell Swing
5X Kipping Pull Ups
10X Push Ups
5X Ab Wheel
5X Back Extension
Bench Press
3X 10 - 95#
3X 5 - 105#
3X 5 - 115#
3X 3 - 125#
3X - 135#
3X - 145#
3X -155#
1X - 165# - failed
1X - 165#
Total Time: 01:31:18
Warm Up - Bike Ride
Reverse Preston Loop
Time: 00:26:18
5 rounds of
15X 53# Kettlebell Swing
5X Kipping Pull Ups
10X Push Ups
5X Ab Wheel
5X Back Extension
Bench Press
3X 10 - 95#
3X 5 - 105#
3X 5 - 115#
3X 3 - 125#
3X - 135#
3X - 145#
3X -155#
1X - 165# - failed
1X - 165#
Total Time: 01:31:18
Saturday, April 12, 2008
Location: Sonoma County Backroads
Workout: Endurance < 90
Cycling/Road Bike - Canyon Road Loop version 2
dutcher crk rd/dry crk rd/canyon rd/chianti rd/frontage rd
A ride to set a base for measuring progression.
Start/Stop timing at the CDF Station on South Cloverdale Blvd.
Dist: 18.77
Ave Speed: 16.36
Max Speed: 39.05
Output: 100%
Time: 01:05:02
Total Time (home/home): 01:08:49
Cycling/Road Bike - Canyon Road Loop version 2
dutcher crk rd/dry crk rd/canyon rd/chianti rd/frontage rd
A ride to set a base for measuring progression.
Start/Stop timing at the CDF Station on South Cloverdale Blvd.
Dist: 18.77
Ave Speed: 16.36
Max Speed: 39.05
Output: 100%
Time: 01:05:02
Total Time (home/home): 01:08:49
Thursday, April 10, 2008
Location: Cloverdale Backroads
Workout: Endurance <90
Cycling/Road Bike - Canyon Road Loop
Frontage Road/Canyon Road/Dry Creek Rd./Dutcher Creek Rd.
Total Miles: 19.31
Output: 80%
Time: 01:10:46
Cycling/Road Bike - Canyon Road Loop
Frontage Road/Canyon Road/Dry Creek Rd./Dutcher Creek Rd.
Total Miles: 19.31
Output: 80%
Time: 01:10:46
Sunday, April 06, 2008
Location: PFC Gym
Workout: ?
Weights
It was cold and overcast in Cloverdale this morning and I couldn't muster up the will for a bike ride. I positioned a construction light on the weights for some heat and tried a weight workout, but it wasn't there either. Here's what it was.
4 Rounds of
5X press
5X push press
3X 10 - 65# back squat
Time:00:15:00
Saturday April 5, 2008
Location: Sacramento
Workout: Walk (some form of exercise - it counts)
Sacramento State tour
A self guided walking tour of the Sacramento State campus and a off campus housing tour for Lauren and Shawna.
Time: Count as 2 hours - 02:00:00
Lauren, Shawna and Marcie at Hornet Tunnel as we near the Sac State campus.
Shawna and Lauren at their future lofts
Weights
It was cold and overcast in Cloverdale this morning and I couldn't muster up the will for a bike ride. I positioned a construction light on the weights for some heat and tried a weight workout, but it wasn't there either. Here's what it was.
4 Rounds of
5X press
5X push press
3X 10 - 65# back squat
Time:00:15:00
Saturday April 5, 2008
Location: Sacramento
Workout: Walk (some form of exercise - it counts)
Sacramento State tour
A self guided walking tour of the Sacramento State campus and a off campus housing tour for Lauren and Shawna.
Time: Count as 2 hours - 02:00:00
Lauren, Shawna and Marcie at Hornet Tunnel as we near the Sac State campus.
Shawna and Lauren at their future lofts
Tuesday, April 01, 2008
Cloverdale Backroads
Workout: Uphill Endurance
Cycling/Road Bike - Hot Springs Road
To crest and back - 1.7 miles uphill
Time: 00:26:53 door to door
Miles: 5.28
Ave. Speed: 11.37
Max. Speed: 35.02
Location: PFC Gym
Workout: Power
3 Rounds of
25X 53# two handed kettlebell swings
7X band assisted kipping pull-ups
10X push-ups
7X Ab wheel rollers
25X 35# Landmines
Kettlebell
3X 3 - 44# Hang clean & press each left/right hands
Barbell
3X 10 - 75# Sumo deadlift high pull
5X 5 - 205# Deadlift
Time: 00:45:00
Cycling/Road Bike - Hot Springs Road
To crest and back - 1.7 miles uphill
Time: 00:26:53 door to door
Miles: 5.28
Ave. Speed: 11.37
Max. Speed: 35.02
Location: PFC Gym
Workout: Power
3 Rounds of
25X 53# two handed kettlebell swings
7X band assisted kipping pull-ups
10X push-ups
7X Ab wheel rollers
25X 35# Landmines
Kettlebell
3X 3 - 44# Hang clean & press each left/right hands
Barbell
3X 10 - 75# Sumo deadlift high pull
5X 5 - 205# Deadlift
Time: 00:45:00
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