Location: PFC Gym

Workout: Strength

Warm-up

200 meter row @ 70# resistance

Weights

Bench Press

Trying to find my 7 rep fail weight

18x @ 85#

7x @ 105#

7x @115#

Bent Row

3x 7 @ 135#

Deadlift

5x @135#

5x 155#

5x @ 205#

Core Strengthening & Conditioning

50x two handed kettlebell swing @ 44#

10x turkish get-up w/30# sandbag

Time: 00:46:00

Location: Lake Sonoma

Workout: Trail Hike

South Lake Trail

From the trail head on Old Skaggs Springs Road, hike the South Lake trail to the Skaggs Springs Vista trail head.

20 min. stop for lunch, numerous stops for photos.

Miles: 9.5

Time: 04:30:00

The trail head on Old Skaggs Road

Crossing Warm Springs creek. It was a lot lower than the last time I was here.

Old Sawmill Camp junction

An old reservoir above Old Sawmills camp

The crossing at Picnic Creek, mile 5.2

A view of the lake below the Vista trail head. The little shack on the water is a DFG check station used by wild pig hunters

Refreshment back at the trail head

Location: Cloverdale Backroads,

Workout: Endurance

Cycling/Road Bike - Preston Loop

Time: 00:29:16

Miles: 7.0

Location: PFC Gym

Workout: Core Strengthening & Conditioning

10x air squats

7x 80# overhead press

7x 80# back squat

50x 44# two handed kettelbell swing

3 Rounds of

7x 20 inch box jump

7x band assisted pull up

7x abmat sit up

7x push up

Time: 00:28:00

Location: Sonoma County Backroads

Workout: Endurance under 90

Cycling/Road Bike - Canyon Road Loop

Dutcher Creek Road, Old Redwood Hwy version.

I past Drew' Mills going the other way between Geyserville and Zanzi's Turn.

Time: 01:27:08 (actual ride time)

Miles: 18.9

Note: When I'm in shape, I can Ride this in 01:10:00. I wasn't pushing it today, but a good benchmark to work towards.

Location: Point Reyes National Seashore

Actual: 1/15/11

Workout: Endurance, Core

Cycling - MTB / Inverness Ridge Trail

From the parking area near Mt. Vision, Ride the Inverness Ridge Trail down to Limantour road. Ride back up Limantour Road to the top and rip down to meet Marcie at the Marsh Trail parking lot.

Approx. Time: 00:45:00

Approx. Miles: 6.0

On the Inverness Ridge Trail looking out over Tomalas Bay.

Estero Trail

Ride out Estero Trail until we got turned around because of extremely wet and muddy trail conditions.

Approx. Time: 01:30:00

Approx. Miles: 4.0

Looking out into Drake's Estero (the link to a larger view won't work because Blogger blows!).

Marcie on the trail before it got un-rideable.

Another look at Drake's Bay at our turn-around point. The black lines in the water are the Drake's Oyster Company's oyster beds.

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance (under 90 mins.)

Cycling - Preston loop (long version)

From home, the long version of the Preston loop. I rode it clockwise because that's the easier way and I'm out of shape.

Minor bike computer malfunction so time/distance are estimates.

Time: 00:45:00

approx. miles: 9.0

Location: PFC Gym

Workout: Core Strengthening & Conditioning

3 rounds of:

7x push ups

7x abmat sit ups

7x band assisted pull ups

15 second rest between rounds

Get ups

10x with 25# sandbag

Time: 00:20:00

Location: PFC Gym

Workout: General

Free Weights

Overhead press

Bent Over Row

Two Handed Kettelbell swings

Time: 01:00:00

Location: Lake Sonoma

Work-out: General

Kettelbell, Trail Hike

50x air squats

50x two handed kettelbell swing @ 44#

Trail Hike Loop - Grey Pine/Lone Rock/No Name Trail

Approx. miles: 4

Time: 01:10:00

Total Time: 01:20:00

Location: Lake Sonoma

Workout: General

Bummer Peak Summit

From the overflow parking area via the Bummer Peak/North Slope Trail/Crowley's Lake view trail.

Time: 01:23:00

Bummer Peak summit

Location: PFC Gym

Workout: General:

3 Rounds of

10X 44# tow handed KB swing

10 step ups on 20 inch box (5 each leg)

Time: 00:00:12

Location: lake Sonoma

Work-out: General

Old Skaggs Spring Road hike.

Drove out Stewarts point road 11.3 miles to the Old Skaggs springs Road turn off, then another 3.2 miles to the trailhead.

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.