MARCH 2008 LOG
Workout: Endurance <90
Cycling/Road Bike - I'll call it What The Hell!!
This ride was made up of three short "sprint" rides that I combined into one .
Hot springs road (1.7 miles up hill)/Frontage Road/Preston Loop.
Approx. 85% max output.
Distance: 12.53
Ave Speed: 14.19
Max Speed: 33.68
Hot Springs Road Climb: 00:16:08 to crest 00:20:55 total
Total Time: 00:53:01
Location: PFC Gym
Workout: Power
1X 7 95# clean and press. Plantar Fasciitus started hurting, so I stopped.
3X 20 53# two handed kettlebell swing
3X 7 85# back squat
3X 7 85# front squat
3X 25 25# landmines
3X 10 push ups
3X 3 overhead clean practice with PVC bar
3X 3 high hang overhead clean practice with PVC bar
Time: 00:40:00
Added 3/31: Road Bike Ride - 00:40:00
Wednesday, March 26, 2008
Monday, March 24, 2008
Location: Cloverdale Backroads
Workout: Endurance
Cycling /Road Bike - Cloverdale Tour
Time:00:36:35
Miles: 11.08
Ave. Speed: 17.65
Max. Speed: 30.92
I knocked about 2 minutes off my best time for a new PB for this route.
Cycling /Road Bike - Cloverdale Tour
Time:00:36:35
Miles: 11.08
Ave. Speed: 17.65
Max. Speed: 30.92
I knocked about 2 minutes off my best time for a new PB for this route.
Sunday, March 23, 2008
Location: Lake Sonoma
Workout: General
Trail Hike, Dog Run
With Marcie and Katie. From Rockpile Road, hike the Oak Knoll Trail down to the lake and back.
Time: 02:00:00
M & K on the Oak Knoll Trail above Lake Sonoma
Springtime!
Katie gets her water reward.
Trail Hike, Dog Run
With Marcie and Katie. From Rockpile Road, hike the Oak Knoll Trail down to the lake and back.
Time: 02:00:00
M & K on the Oak Knoll Trail above Lake Sonoma
Springtime!
Katie gets her water reward.
Saturday, March 22, 2008
Location: Cloverdale Backroads
Workout: Endurance
Cycling/Road Bike - Cloverdale Tour
Same ride as yesterday.
Time: 00:38:48
Miles: 11.08
Ave. Speed: 16.85
Max. Speed: 30.37
Location: PFC Gym
Workout: Power
Warm Up
5X 20 53# Kettlebell Two Handed swings
3 Rounds of
6X 185# Deadlift
6X med Band Assisted Kipping Pull-ups
6X Push-ups
Deadlift
3X 205#
3X 225#
3X 235#
Farmers Carry
3X 100 meters - alternating a 44# and 53# KB between right and left @ 50 meters.
Time00:55:00
A new 53# Kettlebell
My Plantar Fasciitis problem feels a lot better, so I'm back to doing some Olympic Lifts.
Cycling/Road Bike - Cloverdale Tour
Same ride as yesterday.
Time: 00:38:48
Miles: 11.08
Ave. Speed: 16.85
Max. Speed: 30.37
Location: PFC Gym
Workout: Power
Warm Up
5X 20 53# Kettlebell Two Handed swings
3 Rounds of
6X 185# Deadlift
6X med Band Assisted Kipping Pull-ups
6X Push-ups
Deadlift
3X 205#
3X 225#
3X 235#
Farmers Carry
3X 100 meters - alternating a 44# and 53# KB between right and left @ 50 meters.
Time00:55:00
A new 53# Kettlebell
My Plantar Fasciitis problem feels a lot better, so I'm back to doing some Olympic Lifts.
Friday, March 21, 2008
Location: Cloverdale Backroads
Workout: Endurance <90
Cloverdale Tour - Cycling/Road Bike
I like this ride! A quick workout at about 85% output.
Cloverdale Blvd. South to Dutcher Creek Road /East Frontage road to the River Park Trail, to Preston, back Cloverdale blvd. North.
Time: 00:39:17
Total Miles:11.11
Ave. Speed: 16.98
Max. Speed: 31.21
Location: PFC Gym
Workout: Power
Squat
3X 10 @ 65#
Time: 00:05:00
While researching Lifting Shoes on the Internet, I discovered that one of the best shoes for Squats and Deadlifts is the good old fashion Chuck Taylor's. So, I dug out my pair from many years ago that I wore as river wading shoes while fishing and rafting.
They were a little skanky from not being used for awhile, so I chucked them in the washer with some detergent and bleach. The bleach probably wasn't the best thing for the old canvas, but they came out looking a lot cleaner.
The soles are flat and sturdy and preformed well while doing a few squats.
I'm still interested in some official lifting shoes for cleans and presses.
Cloverdale Tour - Cycling/Road Bike
I like this ride! A quick workout at about 85% output.
Cloverdale Blvd. South to Dutcher Creek Road /East Frontage road to the River Park Trail, to Preston, back Cloverdale blvd. North.
Time: 00:39:17
Total Miles:11.11
Ave. Speed: 16.98
Max. Speed: 31.21
Location: PFC Gym
Workout: Power
Squat
3X 10 @ 65#
Time: 00:05:00
While researching Lifting Shoes on the Internet, I discovered that one of the best shoes for Squats and Deadlifts is the good old fashion Chuck Taylor's. So, I dug out my pair from many years ago that I wore as river wading shoes while fishing and rafting.
They were a little skanky from not being used for awhile, so I chucked them in the washer with some detergent and bleach. The bleach probably wasn't the best thing for the old canvas, but they came out looking a lot cleaner.
The soles are flat and sturdy and preformed well while doing a few squats.
I'm still interested in some official lifting shoes for cleans and presses.
Tuesday, March 18, 2008
Location: Cloverdale Backroads
Workout: Endurance <90
Cycling/Road Bike - Cloverdale Tour
Down the west frontage road to Dutcher Creek road. Back up the east frontage Road to the River Park Trail to Preston. Cloverdale Blvd. to home.
Time: 00:41:45
Total Miles: 11.69
Ave. Speed: 16.81
Max. speed: 30.37
Location: PFC Gym
Workout: Power
"21"
3X 7 band assisted kipping pull ups
3X 7 push ups
3X 7 20# dumbbell flyes
3X 7 65# press
3X 7 65# push press
3X 21 25# landmines
3X 7 deep squat sumo deadlift high pull @ 45# kettlebell
Time: 00:35:00
Cycling/Road Bike - Cloverdale Tour
Down the west frontage road to Dutcher Creek road. Back up the east frontage Road to the River Park Trail to Preston. Cloverdale Blvd. to home.
Time: 00:41:45
Total Miles: 11.69
Ave. Speed: 16.81
Max. speed: 30.37
Location: PFC Gym
Workout: Power
"21"
3X 7 band assisted kipping pull ups
3X 7 push ups
3X 7 20# dumbbell flyes
3X 7 65# press
3X 7 65# push press
3X 21 25# landmines
3X 7 deep squat sumo deadlift high pull @ 45# kettlebell
Time: 00:35:00
Sunday, March 16, 2008
Location: Lake Sonoma
Workout: General
Yorty Creek - Hike, Fish
With Marcie and Katie. Hiked quite a ways out the Fisherman's Trail on the south side to get some fresh air and UV's.
Lake still cold. No fish!
Time: 01:00:00
Woodpecker holes stuffed with winter acorns.
Probing for Bass.
Location: Cloverdale Backroads
Workout: Endurance <90
Cycling/Road Bike - Preston Loop
Via River Park Trail/Cloverdale Blvd/Backstreets.
Time: 00:29:55
Total Miles: 14.56
Ave. Speed: 7.25
Max. speed: 31.21
Location: PFC Gym
Workout: Power
Free Weights
Warm up
2X 25 35# two handed kettlebell swing
2X 25 45# two handed kettlebell swing
Press, Push Press
3X 7 65# press, push press
Front Squats
3X 7 65# front squats
Overhead Dumbbell Cleans
3X 5 40# overhead cleans - each right/left
Time: 00:45:00
Yorty Creek - Hike, Fish
With Marcie and Katie. Hiked quite a ways out the Fisherman's Trail on the south side to get some fresh air and UV's.
Lake still cold. No fish!
Time: 01:00:00
Woodpecker holes stuffed with winter acorns.
Probing for Bass.
Location: Cloverdale Backroads
Workout: Endurance <90
Cycling/Road Bike - Preston Loop
Via River Park Trail/Cloverdale Blvd/Backstreets.
Time: 00:29:55
Total Miles: 14.56
Ave. Speed: 7.25
Max. speed: 31.21
Location: PFC Gym
Workout: Power
Free Weights
Warm up
2X 25 35# two handed kettlebell swing
2X 25 45# two handed kettlebell swing
Press, Push Press
3X 7 65# press, push press
Front Squats
3X 7 65# front squats
Overhead Dumbbell Cleans
3X 5 40# overhead cleans - each right/left
Time: 00:45:00
Saturday, March 15, 2008
Location: Cloverdale Backroads
Workout: Endurance <90
Cycling - Road Ride
Canyon Road Loop via frontage road/canyon road/dry creek road/dutcher creek road.
Intensity: Moderate
Time: 1:18:23
Distance: 18.9 miles
Cycling - Road Ride
Canyon Road Loop via frontage road/canyon road/dry creek road/dutcher creek road.
Intensity: Moderate
Time: 1:18:23
Distance: 18.9 miles
Sunday, March 02, 2008
Location: Don's Ranch
Workout: General
With Don, cut and stack a cord of wood
5 hours. Count as three hours work.
Time: 03:00:00
With Don, cut and stack a cord of wood
5 hours. Count as three hours work.
Time: 03:00:00
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