Location: West Hills, PFC Gym

Workout: Warm up, Endurance
West Hills Hike
Creek Trail to Main Fire Road, down through Lower Forest with Katie


Time: 00:30:00


Workout: Power
PFC Gym
Back Squat
3x 10 @ 65#
2x 10 @ 75#
1x 10 @ 85#


Time: 00:20:00

Location: Cloverdale Backroads

Actual: 3/29/10
Workout: Endurance
Cycling/Road Bike - Preston Loop variation
Started raining about 5 minutes into the ride - Nice!


Miles: 9.0
Time: 00:36:06

Location: West Hills

Actual: 3/26
Workout: Endurance
West Hills - South Ridge (direct start)
A nice hike in the afternoon sun.


Time: 00:35:00

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance
Cycling/Road Bike - Preston Loop
Miles: 7.15
Time: 00:26:59


Workout: Power
1 Round of Tabata Squat Intervals
8x 20 seconds work, 10 seconds rest
15-15-15-15-14-16-16-16


5x 10 Back Squat @ 65#
5x 12 Walking Lunge with 20# Db in hands
50x Abmat sit-ups
50x 44# Kettlebell Good Mornings

Location: West Hills

Workout: Endurance
Speed Hike - South Ridge with Katie


Time: 00:33:00

Location: Cloverdale Backroads

Workout: Endurance
Cycling/Road bike - Preston Loop (reverse)
Did this loop backwards because I was feeling tired and doing it backwards means I avoid the long uphill climb coming in to Cloverdale from the north.


After I got riding though, I felt great and had a fantastic short ride after work.


Miles: 10.1
Time: 00:38:21 

Location: Lake Sonoma

Workout: Endurance
Hike - Huff n' Puff out & back
From Lone Rock, hike the Oak Knoll trail, Huff n' Puff trail to the Broken Bridge cut-off and back. With Katie.


Going off trail I found more of an old forgotten trail. An old bridge. Katie was across it before I could check it for rot-out.

Time: 02:15:00
Miles: 6

Location: Lake Sonoma, PFC Gym

Workout: Endurance
Yorty Creek - Off trail hike
Hike the fire trail along the ridges.


Time: 00:40:00
Yorty Creek countryside.

Workout: Core Strenghtening & Conditioning

PFC Gym

Deadlift

 10x @ 185#
 10x @ 195#
 5x @ 205#
 5x @ 215#
3 Rounds of  44# Kettlebell Complex

 20x KB swing
 10x clean
 10x hang clean & press
 10x snatch
 10x good mornings
30x abmat sit-ups


Time: 00:45:00

Location: Cloverdale Backroads

Workout: Endurance
Cycling/Road Bike - McCutchen Ranch
 Out and back via Crocker Rd., Old Geysers Rd.


Time: 00:54:33
Miles: 13.8

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance
Cycling/Road Bike - Asti out & back
Miles: 8.6
Time: 00:30:10


Workout: Power
PFC Gym - Weights
Deadlift
 5x @ 185#
 5x @ 195#
 5x @ 205#
 5x @ 215#
 5x @ 225#
3 Rounds of
 10x push-up
 10x abmat sit-ups
 10x ba pull-ups
Back Squat
 3x 10 @ 65#


Time: 00:30:00

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance
Cycling/Road Bike - Preston loop
Miles: 7.4
Time: 00:25:05


Workout: Power
PFC Gym - Weights
3x bench press @75#
3x incline press @ 75#
3x decline press @75#


3x hang clean & press @ 75#


Resistance Machine
3x 5 lat pull-down @ 160#


50# Sandbag
6x turkish get-up left shoulder
6x turkish get-up right shoulder
6x clean & press
6x snatch


Time: 00:35:00

Location: Lake Sonoma

Workout: Endurance

Trail run/speed hike

Gray Pine / Lone Rock Loop

Miles: 4

Time: 01:00:00

Location: West Hills

Workout: General

Trail Hike

Up the Creek trail... down the old fire road. With KT

Time: 00:30:00

Location: Lake Sonoma

Workout: General

Speed Hike - South Lake trail

From the South Lake Trailhead, hike to Skaggs Springs Vista Trailhead. Return via Stewart's Point/Skaggs Springs Rd. With off trail travel.

Approx. Miles: 5

Time: 01:30:00

FEBRUARY TOTALS

Days in February: 28

February exercise days: 13

February exercise hours: 13

February cycling miles: 63.3

FEBRUARY WORKOUTS - AT A GLANCE

2/1 - WestHills - Trail run, hill climb

2/6 - Cycling - Cloverdale loop

2/7 - West Hills Hike/PFC Gym workout

2/9 - Cycling - Preston Loop, PFC Gym workout

2/10 - PFC Gym/Core strengthening

2/11 - Cycling/Road Bike - Asti

2/12 - Cycle/MTB - Clov Backroads, PFC Gym

2/13 - West Hills Hike, PFC Gym

2/15 - Lake Sonoma Hike, PFC Gym

2/16 - Cycle - Preston Loop. PFC Gym

2/20 - Cycling - Cloverdale Loop

2/21 - Cycling - Canyon Road Loop, PFC Gym

2/28 - Lake Sonoma Hike

Location: Lake Sonoma

Workout: Endurance

Trail Speed Hike - MTB Single Track/Fire Trail

Time: 01:15:00

Inner Sandbag Construction

I've used Sandbag Training in the past using a cheap duffle bag filled with home made sandbags. I had filled two large heavy duty plastic bags with 25lbs. of sand in each one. I then duct taped them up to keep the bags from breaking. The problem was the inner bags were too large and stiff from the duct tape.

More coming...

The first homemade sandbag.

Doing 50# Sandbag Turkish Get-ups with the homemade sandbag.

The new outer Sandbag from MuscleDriver USA.

A close up of the material.

Sewing the 5# test bag.

The test bag.

Filling containing bag of sand to put in the inner shell. The zip-loc contains the sand while sewing closed the inner bag. Once inside, the bag will break the first time it is slammed down.

A completed 5# inner bag.

55#'s of inner bags with shell. 35# of 5# bags. 2 - 10# bags.

The filled bag ready for a workout.

Location: Sonoma County Backroads

Workout: Endurance
Cycling / Road Bike - Canyon Road Loop
From Home. Cold!

Miles: 18

Time: 01:14:38

Output: 85%

Location: PFC Gym

Workout: Power

5 Rounds

7x push-ups

10x Abmat Sit-ups

7x BA Pull-ups

Press

3x 5 @ 75#

Time: 00:17:00

Location: Cloverdale Backroads

Workout: Endurance

Cycling/Cross Bike - Cloverdale Loop

Miles: 11.91

Time: 00:47:49

Output: 85%

Location: Cloverdale Backroads

Actual: 2/16/10

Workout: Endurance

Cycle/Road Bike - Preston Loop

Miles: 7.06

Time: 00:26:47

Location: PFC Gym

Workout: Core Strengthening & Conditioning, Power

5 Rounds

5x Sit-up

5x Push-up

5x BA Pull-up

Two Handed KB Swing

5x 20

Deadlift

5x @ 155#

3x @ 165#

3x @ 175#

20x @ 185#

5 rounds

10x Air Squat

10x Walking Lunge (5 ea. r/l)

Time: 00:45:00

Total Workout Time: 01:11:47