Location: PFC Gym

Workout: Core Strengthening & Conditioning
3 Rounds of
10x push ups
10x ab mat sit ups
10x ab wheel roll outs
20x Two Handed KB swing @ 44#


Strength
Stronglifts 5x5 - W/O 2B
5x5 Squat @ 90#
5x5 Overhead Press @ 80#
3x5 Deadlift @ 145#


HR: 124/160
Time: 00:34:18

Marcie got ran out of the gym so moved to the living room

Location: Sonoma County Backroads

Workout: Endurance > 90, Power
Cycling / Road Bike - Canyon Road Loop
With Kevin H. Out Dutcher Crk Rd., return the Frontage Rd.

Miles: 22.8
HR: 127/217
Time: 01:47:49


Location: PFC Gym
Workout: Strength
Stronglifts 5x5 - W/O b - 2
5x5 squat 2 85#
5x5 bench press @ 100#
5x5 barbell row @ 105#


Time: 00:16:57
Total Workout Time: 02:04:46

Location: Lake Sonoma

Workout: Endurance > 90
Hike - Bummer Peak with Marcie

Miles: 5.0
HR: 106/147
Time: 01:48:53

Climbing up from the parking lot

We're going there!

Marc speed hiking

Her new boots

At Bummer Peak summit

Location: Lake Sonoma

Workout: Play Different Sports
Paddling and swimming at Yorty Creek

Time: 00:01:00
Paddling Miles: 1.0

Location: Clover Springs / PFC Gym

Workout: Endurance
Trail Run / Speed Hike - South Ridge Route
Run until I got tired, speed hike to recover...repeat!


Miles: 2.5
Time: 00:35:40


Workout: Strength
Core Strengthening and Conditioning, Stronglifts 5x5


3 Rounds of
10x push ups
0x sit ups
10x ab roll out
15x 44# kb swing


Stronglifts 5x5
5x5 squat @ 80#
5x5 OH press @ 75#
3x5 deadlifts @ 135#


Time: 00:35:02

May Totals

Days this month: 31

Some form of exercise: 15 of 30 days

Approx. exercise hours: 23.0

Approx. hiking/climbing miles: 25.0

Cycling miles: 31.6

Paddling miles: 9.0

MAY WORKOUTS - At A Glance

5/30 - Cycling / Asti Out and Back

5/29 - Clover Springs Speed Hike

5/28 - Sonoma Coast Hike

5/27 - Cycling / Cloverdale Backroads

5/26 - Russian river Paddle

5/23 - Speed Hike/PFC Gym

5/22 - Speed Hike on Cherry Creek Rd.

5/20 - Cycling - Preston Loop

5/19 - Natural Movement Hike

5/15 - Clover Springs South Ridge Speed Hike

5/15 - Walk before work

5/14 - Finish splitting wood

5/13 - Natural Movement Workout

5/12 - Hiking @ Foothills Regional Park

5/9 - Slow Movement hike @ Clover Springs

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road - Asti Out and Back

Miles: 7.6
HR: 139/218
Time: 00:35:36

Location: Clover Springs

Workout: Endurance < 90
Speed Hike - South Ridge

Miles: 2.5
HR: 118/159
Time: 00:54:32

Location: Sonoma Coast

Workout: Endurance > 90
Hike - Pomo Canyon/Red Hill loop from Shell Beach
With Marcie and the North Bay Hikes group


Miles: 6.0
Time: 03:56:37
HR: 129/232

Location: Cloverdale Backroads

Workout: Endurance > 90, Power
Cycling/Road Bike - Tour of Cloverdale
With K. Hare, are ride through and around Cloverdale on a fabulous morning.


Miles: 18.0
HR: 129/184
Time: 01:46:11

Location: Russian River, Sono Co.

Workout: Endurance, Strength, Play Different Sports
Paddle - Russian River paddle with North Bay Kayakers
From Memorial Beach in Healdsburg to Steelhead beach at Forestville.


Miles: 9.0
Time: 04:00:00

Location: Clov River Park

Workout: Endurance < 90
Speed Hike - River Park trail/Railroad Track Loop

Approx. Miles: 2.5
Time: 00:42:56


Location: PFC Gym
Workout: Strength
Stronglifts 5x5


3 Rounds of
15x thkb swing @ 35#
10x abmat sit-up
10x push-up
10x ab wheel roll


Stronglifts - W/O A-1
5x 5 squat 2 75#
5x 5 bench press @ 95#
5x 5 bent row @ 95#


Time: 00:42:56


Total Workout Tim: 01:37:43


River Park/Railroad Track Loop with a tour of the local graveyard.

Location: Cloverdale Backroads

Workout: Endurance < 90
Speed Hike - Cherry Creek Rd. with Marcie. Out and back.

Miles: 2.5
HR: 102/128
Time: 00:54:46

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road - Preston Loop

Miles: 7.0
HR: 154/227
Time: 00:25:08

Workout: Natural Movement Hike

Russian River - Move naturally over the river bed enjoying the morning sun

Miles: 2.0

HR: 93/111 - Fat Burn

Time: 00:49:07

Location: Clover Springs

Workout: Endurance < 90
Speed Hike - South Ridge with Marcie


HR: 99/134
Miles: 2.5
Time: 01:09:05

Location: Cloverdale River Park

Workout: General
Walk - The River park trail before work.

HR: 98/134
Time: 00:26:44
Miles: 2.2

Location: 27427

Workout: General
Split wood - finish up the cord.

Time: 01:00:00

Location: 27427

Workout: General
Natural Movement - Lift/Split firewood using a woodsplitter.


HR: 131/232
Time: 02:19:38

Location: Foothills Regional Park

Workout: Endurance > 90
Hike - Slow movement hike with Marcie

Time: 01:57:00
Miles: 4.0