Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road Bike - Up-hill Endurance
Hot Spring Road to the crest and back.
From the junction with Hillside Drive, 00:16:33 to the top. 00:21:07 round trip.

Total workout time: 00:29:42
Total miles: 5.56 (half continuous up hill, the other half fast down hill with hair-pin turns)
Max Speed: 34.4

Location: Cloverdale backroads

Workout: Endurance, Power
Cycling / Road Bike - Canyon Road Loop
Via Dutcher Crk. Rd./Canyon Rd./Frontage Rd.
Storm coming in the Dry Creek Valley.

Organic weed abatement on Canyon Road.

Output: 85%
Time: 01:17:58
Total Miles: 19

Location: PFC Gym
Workout: Power
A light upper body workout
30x T-bar side-to-side @ 60#
30x T-bar high cauldron @ 60#
30x T-bar low cauldron @ 60#

3 Rounds Of
5x press @ 75#
5x push press @ 75#

3x 10 bench press @ 95#

Time: 00:25:00

Location: Cloverdale Backroads

Workout: Uphill Endurance Training
Cycling/Road Bike - Hot Springs Road
From home, to first crest and back
Time: 00:30:24

Location: PFC Gym
Workout: Power
Warm Up
10x bench press - flat @ 95#
10x bench press - incline @ 95#
10x bench press - decline @ 95#

Bench Press
3x 10 bp @ 115#
10x bp @ 125#
8x bp @ 135#
6X bp @ 145#
4x bp @ 155#
1X bp @ 165#

Back Squat
2x 10 @ 95#

Front Squat
1x 10 @ 95#

3x 10 band assisted pull ups

Neoprene socks kept my feet warn in the 45 degree garage.
Time: 00:50:00

New Gear

I finally got a Squat Rack. This will allow me to more safely lift heavier weights without a spotter.

Before...


After...

Location: Lake Sonoma

Workout: Endurance
Trail Hike - With Marcie & KatieOut and back from the Skaggs Springs Vista Trailhead.




Time: 01:04:00

Some photo's from along Dry Creek Road on the way home.






Location: PFC Gym
Workout: Power

25X Deep Squats with 12# med ball
25X Deep Squats with 20# med ballI stopped the lower body stuff at this point because my heel started burning (Plantar Fasciitis).

Back to the upper body stuff...
3X 12 - 85# bench press
3X 12 - 95# bench press
3X 12 - 105# bench press
5X 125# bench press
5X 135# bp
5X 145# bp
3X 3 - 135# bp
3X 5 - 125# bp

Time:00:44:00

RAT SHIT! That's all I have to say

Location: West Hills

Workout: Endurance <90
Trail Hike
Hike to Lower Falls on Porterfield Creek as Marcie took pictures. With Marcie, Wyatt and Katie.

Ferns and oak forest on lower trail. Photo by Marcie

Moss and rain drop. Photo by Marcie

Wyatt at lower falls.

Time: 01:00:00

Location: Cloverdale Backroads
Workout: Endurance <90
Road Bike Ride - Preston Loop
Out via the River Park trail - back via Hwy 101/Cloverdale Blvd.
It started raining pretty hard as I was coming into town from the north. It's all good though!

75% of max. output
Time: 00:25:48
Total Miles: 7.13