Location: Cloverdale Backroads

APRIL TOTALS
Exercise days: 11 of 30
Approx. Exercise Hours: 13.5

APRIL LOG
Workout: Endurance < style="color: rgb(192, 192, 192);">
Cycling/Road Bike - Preston Loop (short version)
Miles: 7.0
Time: 00:25:30

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road Bike - Reversed Preston Loop (short version)
Miles:7.22
Time: 00:25:51

Location: PFC Gym
Workout: Core Strengthening and Conditioning
5 Rounds Of
7X - 95# back squat (focus on engaged abdominals)
7X - ab roller
7X - 6 count back extensions
7X - abmat sit ups

Misc. swiss ball exercises

Time: 00:42:00

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road Bike - McCutchan Ranch
First St./Crocker Road/North Geyser Road/Old Hwy 101 to the McCutchan Ranch north of town at the Hwy 101 overpass. Return same.
Miles: 13.8
Output: 75%
Time: 00:50:16

Location: PFC Gym
Workout: Power
Squats
3X 10 - 75# back squat
3X 10 - 95# back squat
Time: 00:25:00

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road Bike - Hot Springs Road/Preston Loop
To the crest on HSR, Then over to the frontage road and the Preston Loop.
Worked hard on all uphill portions, moderate output on flats in high gears.

Total Miles: 12.5
Time: 00:54:37

Location: PFC Gym
Workout: Power
Deadlift
5X - 185#
5X 5 - 200#
5X - 220#

5 Rounds Of
7 kipping pull ups
10 push ups
7 ab roller

Time:00:35:00

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road Bike - Preston Loop
The whole ride crankin' in gears 12-16 (16 speed Specilized Tricross)
Miles: 7.14
Ave. Speed: 16.5
Time: 00:26:00

Location: PFC Gym
Workout: Power
Weights
5X 5 - 75# OH press
5X 5 - 75# push press
5X - 75# barbell curls
4X - 75# barbell curls
3X 3 - 35# kettlebell hammer curls (each r/l)
3X 5 - 44# kettlebell swinging snatch (each r/l)
4X 4 - 53# kettlebell clean (each r/l)

3 Rounds Of
12X 53# two handed kettlebell swing
5X kipping pull up
7X push up
20 second rest between rounds

Time: 01:03:00

Location: PFC Gym

Workout: Core Strengthening & Conditioning, Power, Strength
Warm Up - Bike Ride
Reverse Preston Loop
Time: 00:26:18

5 rounds of
15X 53# Kettlebell Swing
5X Kipping Pull Ups
10X Push Ups
5X Ab Wheel
5X Back Extension

Bench Press
3X 10 - 95#
3X 5 - 105#
3X 5 - 115#
3X 3 - 125#
3X - 135#
3X - 145#
3X -155#
1X - 165# - failed
1X - 165#

Total Time: 01:31:18

Location: Sonoma County Backroads

Workout: Endurance < 90
Cycling/Road Bike - Canyon Road Loop version 2
dutcher crk rd/dry crk rd/canyon rd/chianti rd/frontage rd

A ride to set a base for measuring progression.
Start/Stop timing at the CDF Station on South Cloverdale Blvd.

Dist: 18.77
Ave Speed: 16.36
Max Speed: 39.05
Output: 100%
Time: 01:05:02

Total Time (home/home): 01:08:49

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling/Road Bike - Canyon Road Loop
Frontage Road/Canyon Road/Dry Creek Rd./Dutcher Creek Rd.

Total Miles: 19.31
Output: 80%
Time: 01:10:46

Location: PFC Gym

Workout: ?
Weights
It was cold and overcast in Cloverdale this morning and I couldn't muster up the will for a bike ride. I positioned a construction light on the weights for some heat and tried a weight workout, but it wasn't there either. Here's what it was.

4 Rounds of
5X press
5X push press

3X 10 - 65# back squat

Time:00:15:00



Saturday April 5, 2008
Location: Sacramento
Workout: Walk (some form of exercise - it counts)
Sacramento State tour
A self guided walking tour of the Sacramento State campus and a off campus housing tour for Lauren and Shawna.

Time: Count as 2 hours - 02:00:00

Lauren, Shawna and Marcie at Hornet Tunnel as we near the Sac State campus.

Shawna and Lauren at their future lofts

Cloverdale Backroads

Workout: Uphill Endurance
Cycling/Road Bike - Hot Springs Road
To crest and back - 1.7 miles uphill

Time: 00:26:53 door to door
Miles: 5.28
Ave. Speed: 11.37
Max. Speed: 35.02

Location: PFC Gym
Workout: Power

3 Rounds of
25X 53# two handed kettlebell swings
7X band assisted kipping pull-ups
10X push-ups
7X Ab wheel rollers
25X 35# Landmines

Kettlebell
3X 3 - 44# Hang clean & press each left/right hands

Barbell
3X 10 - 75# Sumo deadlift high pull
5X 5 - 205# Deadlift

Time: 00:45:00