JUNE TOTALS

Days in month: 30

Some form of exercise 8 of 30 days

Approx. exercise hours: 11.5

Hiking/climbing miles: 10.0

Cycling miles: 55.5

JUNE WORKOUTS - AT A GLANCE
6/12 - Lake Sonoma speed hike/Bummer Peak

6/13 - Cycling/Preston Loop

6/18 - Cycling/Canyon Rd. loop

6/14 - Oat Valley /Redwood Peak climb

6/21 - Oat Valley / Redwood Peak climb

6/26 - Cycling/Road bike - Preston loop

6/27 - Cycling/Road Bike - Geysers Road

6/28 - Oat Valley / Redwood Peak climb

Location: Cloverdale Backroads

Workout: Endurance

Cycling/Road Bike - Preston Loop

Time: 00:27:35

Miles: 7.26

Location: Cloverdale

Workout: Endurance

Oat Valley Hike

Training hike. 2/3 of the way up Redwood Peak.

With Tom & Kevin.

Time: 01:30:00

Miles: 2.0

Location: Sonoma County Backroads

Workout: Endurance

Cycling/Road Bike - Geysers Road

From home, out to the ranch house at the upper valley and back.

Miles: 13.7

Time: 00:53:13

Location: Cloverdale Backroads

Workout: Endurance

Cycling/Road Bike - Preston Loop (reverse) long version

Time: 00:29:33

Miles: 8.1

Location: Sonoma County, Cloverdale

Actual: 6/21/2010

Workout: Endurance

Climb - Redwood Peak

From Tom's house. with Tom & Wenchill

Time: 03:00:00

Miles: 2

Approx. Elevation Gain: 1,200 ft.

Location: Sonoma County/Cloverdale

Actual: 6/14/2010

Workout: Endurance

Climb - Redwood Peak(?)

From Tom's house in Oat Valley on Highway 128, climb several ridges to the top of (so called) Redwood peak. With Tom M., Kevin H.

Approx. Time: 03:00:00

Miles: 2

Approx. Elevation Gain: 1,200 ft.

Location: Sonoma County Backroads

Actual: 6/18

Workout: Endurance

Cycling/Road Bike - Canyon Road Loop

From home, Old Redwood Hwy., Canyon Rd., Dry Creek Rd., Dutcher Creek Rd.

Miles: 18.7

time: 01:13:27

Location: Cloverdale backroads

Workout: Endurance

Cycling / Road bike - Preston Loop

Return via downtown.

Miles: 7.12

Time: 00:26:08

Location Lake Sonoma

Actual 6/12

Workout: Endurance

Speed Hike - Bummer peak from overflow parking lot.

Time: 01:20:00

Approx Miles: 4.0

May Finals

Not worth posting

Location: Lake Sonoma
Hike - Bummer Peak
From the upper overflow parking lot - out and back w/Katie.

Time: 01:43:00

Mount St. Helena just before sun up.

Katie waiting for me on the trail.

Lake Sonoma at sunrise.

A tired dog on Bummer Peak.

Little Warm Springs arm.

Location: Cloverdale Backroads

Actual - 5/30/10
Workout: Endurance
Cycling / Road bike - McCuthen Ranch out and back (long version)


Miles: 14.88
Time: 00:54:30
Ave. speed: 16.39

APRIL TOTALS
ACTURAL

Days this month: 30
Some form of exercise: 10 of 25 days
Approx. exercise hours: 11.0
Approx. hiking/climbing miles: 10.0
Cycling miles: 42.7


APRIL WORKOUTS - AT A GLANCE
4/1 - Cycling/Road Bike, PFC Gym
4/2 - West Hills hike w/Katie
4/3 - PFC Gym
4/4 - Lake Sonoma hike
4/5 - West Hills hike w/Katie
4/6 - Cycling/Canyon Road Loop
4/8 - Cycling, PFC Gym
4/12 - West Hill hike, PFC Gym
4/13 - Cycling/Road Bike, PFC Gym
4/25 - Lake Sonoma Hike

Location: Lake Sonoma

Workout: Endurance

Trail Hike - South Side Trail

Hike out and back with Katie.

Time: 01:25:00

Location: Cloverdale Backroads, PFC Gym

Actual - 4/13/10
Workout: Endurance
Cycling/Road bike - Preston Loop (long version)

Time:00:32:10
Miles: 9.0

Location: PFC Gym
Workout: Power
Couture
3 Rounds @ 55#
60 second rest between rounds
8x Row - wide stance
8x Standing High Pull
8x Overhead Press
8x Back Squat feet together (full extension)
8x Back Squat Lunge - right
8x back squat Lunge - left
8x Back / Back Push Press
8x Good Mornings - narrow stance (full extension)


Pull Up
3x 7 BA Pull-up


Turkish Get-up
10x @ 30# sandbag
6x @ 40# sandbag
6x @ 50# sand bag


Time: 00:33:00

Location: West Hills, PFC Gym

Workout: Endurance
West Hills Hike
Creek Trail, South Side Traverse with Katie
Time: 00:30:00

Workout: Power
PFC Gym
Deadlift
5x 5 @ 185#
3x 5 @ 205#

3 Rounds of
10x Bench Press @ 65#
10x Curl @ 40#

50x Abmat Crunch
50x Ab Wheel Roll-Out

Time: 00:57:00

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance
Cycling/Road Bike - Preston Loop

Miles: 7.12
Time: 00:26:50


Workout: Power
Couture
3 Rounds (fast reps)
60 second rest between rounds
(I did this workout with a 35# bar because the tendinitis is bothering me ***cough old man cough*** and I didn't want to overdo it)
8x Row - wide stance
8x Standing High Pull
8x Overhead Press
8x Back Squat feet together (full extension)
8x Back Squat Lunge - right
8x back squat Lunge - left
8x Back / Back Push Press
8x Good Mornings - narrow stance (full extension)


5 Rounds of
10x Abmat sit-up
5x Superman back Extension


2 rounds of
@ 20# Dumbbells
10x Press
10x Row 


Time: 00:25:00

Location: Sonoma County Backroads

Workout: Endurance
Cycling/Road Bike - Canyon Road Loop
Dutcher Crk. Rd. /Canyon Rd./Old RR Hwy.


Miles: 18.9
Time: 01:12:26

Location: West Hills

Workout: Endurance
West Hills Hike - Combo
At a fast pace, up the Creek Trail, the South Traverse, down the fire trail to the path up to the water tanks. Run about 2/3 of the way up that path, then continue up the South Ridge. Return via the direct trail.


All that nonsense won't make a bit of sense to anyone but me.


Approx miles: 2
Time: 01:05:00

Lake Sonoma

Workout: Endurance, Power

Bummer Peak Climb/Primal Fitness

A fun hike up Bummer Peak today at Lake Sonoma. I incorporated some moves that a "Primal Man" might make on his daily search for food. This concept/life style explained at www.marksdailyapple.com.

Here is the workout...

A 4 mile round trip brisk hike on trails to the top of Bummer Peak (primal man on an outing to gather food - he would move fast because it was raining, cold and breezy). 

At intervals on the way up

- 20x squat with reach, standing on rocks in a creek (primal man catching salmon and throwing them on shore)

- 20x walking lunge (primal man crossing a stream on boulders)

- 20x steam engine standing crunch (primal man climbing a short rock wall to escape an aggressive bear)

- 20x lateral lunge with reverse reach (primal man picking wild apples and putting them in a pouch)

- 20x lateral frog squat (primal man cornering a wounded hare) 

Repeat each movement on the hike down

Miles: 4.0

Time: 01:32:00

Location: PFC Gym

Workout: Endurance, Power
Plyometrics

Time: 01:00:00