Location: Cloverdale backroads

Workout: Endurance less then 90
Cycling/Road Bike - McCutchen Ranch out and back
Via Crocker Road/Geyser Road/Old Hwy 101 @ 85% output.

Miles: 13.7
Time: 00:46:30

Location: PFC Gym
Workout: Core Strength, Power Endurance, Strength
3 Rounds of @ 50# Sandbag
10X Turkish Get-up (5 ea side)
10X Dead Clean squat
10X Clean and Press
10X Clean and lunge (5 ea side)
10X Snatch

Press
3X 3 @ 95#
3X3 @ 100#

Push Press
3X 3 @ 120#

Deadlift
wwarm up
10X good Morning @ 53# KB

deadlift
5X @ 205#
5X @ 255#

Time: 01:05:00

Location: Sonoma County Backroads

Workout: Endurance > 90
Cycling / Road Bike - Fall Ride
From home - Dry Creek Valley / Alexander Valley Loop

Miles: 38.5
Time: 02:33:20
Output: 50% - 85%

Location: PFC Gym

Workout: Power, Strength
Warm up
3X - 1 minute jump rope
50X - 35# one handed kettlebell swing (25 each)

Kettelbell Schuffle
Get all the kettelbells out and move between the different weigths doing different lifts
7X - 53# dead snatch (each hand)
5X - double 44# cleans
10X -53# SDHP
10X - 35# windmill (5 each hand)
8X - 44# clean & jurk (4 each hand)
10X - 53# swing snatch (5 each)
10X - 53# figure 8
12X - 53# push press (6 each)
12X - 35# floor press (6 each)
10X - 44# floor pullover

Press
5X 3 @ 95#

Push Press
3X 3 @ 115#
3X 3 @ 125#

Mutant Maker
3X 6 @ 75#
Clean squat + overhead press = 1 mutant maker

Time: 01:09:00

Rest Day

Location: PFC Gym

Workout: Strength
Warm Up
Preston Loop via the River Park Trail/Cloverdale backroads
Miles: 7.1
Time: 00:25:02

10X good mornings @ 53# KB
10X sumo deadlift high pull @ 53# KB

Deadlift
5X @ 205#
2X 5 @ 255#
5X @ 285#
1X @315# (new personal record - failed on second and third attempt at lift)

Squat
3X 10 @ 95#

Hang Clean
3X 5 @ 95#

Total Time: 01:07:02

Location: Sonoma County Backroads

Workout: Endurance <90
Cycling / Road Bike - Canyon Road Loop
Via Dutcher Crk. Rd./Canyon Rd./Old redwood Highway.

Miles: 18.9
Time: 01:08:52

Location: PFC Gym

Workout: Core Strengthening & Conditioning, Power Interval
Warm Up 400 meter row

Core - 6/50
Mix and Match to complete reps. Two minute rest between rounds. Blaze through rounds as fast as possible.
50X - GHD sit up
50X - GHD back extension
50X - 35# barbell haymakers @ 35# bumper plate
50X - abwheel roll out
50X - 180 degrees torso twist (25 eash side)
50X - 53# two handed kettlebell swing

Kettlebell Complex
3 Rounds Of
10X - 53# bottom down snatch
5X - two 44# cleans
10X - 53# swing snatch (5 each side)
10X - 44# push press (5 each side)
5X - jump shrug @ 2- 44#


Then...

3X 3 - press @ 95#
3X 3 - push press @ 105#
3X 3 - push press @ 115#

Time: 01:17:00

Location: Cloverdale/Russian River

Workout: Stretch
Hike - Railroad Track @ Asti with Katie (out and back)
I have had a couple of strong workout the last couple of days, so I took it easy today with a hike along the old railroad tracks at Asti, Ca.

I hadn't been down there for a long time, but in the past it was always a fun (but short) hike in the Fall because of the changing colors in the vineyards, oaks, walnuts and cottonwood trees. It's still a little early for the Fall colors, but Katie had a good time jumping deer and flushing quail and I came upon plenty of interesting stuff.

Time: 00:42:00

At the crossing at Old School House Road.

The farm workers got their own little cacti/squash garden going.

A fuckin' llama?

Thistles.

The old overgrown Southern Pacific Railway.

Old Railroad spike.

Wild Black Walnuts. The meat is hard to extract, but man are they tasty!

Location: Annadel State Park, Santa Rosa

Workout: Power Endurance >90
Cycling / Mountain Bike - Many trails
With Mark G. First time I have ever been there. We rode all over the place. Good times!

Time: 03:02:08
Miles: 22.4

Location: Lake Sonoma

Workout: Endurance <90
Trail Run - Grey Pine / Lone Rock Loop
From Grey Pine Trailhead, run connecting trails for a 5 mile loop.
This is the first time I've trail ran since January when my Plantar Fasciitis went from an annoying morning problem to an issue that needed serious attention.

It hasn't been bothering me at all so I wanted to give it a test. My heel is a little sore right now, but tomorrow morning I will know weather I can get back to running, hiking, climbing.


Time: 00:54:00
Approx. Miles: 5.2

Location: PFC Gym
Workout: Power
Squat
3Rounds Of10X front
10X back
10X hang clean squat

Deadlift5X @ 185# warm up
5X @ 235#
3X @ 280#
1X @ 305
My legs were cooked at this point and the 305# lift felt like 500#. I stopped here for safety
Time: 00:34:00

Location: PFC Gym

Workout: Core Strengthening & Conditioning, Power
600X - jump rope warm up

Core
5 Rounds Of
12X - Abmat sit ups
10X - Ring Push Ups
10X - Abwheel Roll-outs
10X - Band assisted Pull Ups
10X - 53# Kettlebell Snatch (5 each hand)



Press, Push Press
5X @ 45# Warm Up (each press & push press)
5X @ 75# (each)
5X 3 @ 85# (each)

Push Press
3X 5 @ 105#
3X @ 115#
2X @ 125# (failed on third rep)

Clean & Press (actually a push press)
5X 3 @ 95#
1X @ 115#

Kettlebell Snatch
3X 10 - @ 53# KB

Time: 01:17:00

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling / Road Bike - Old Redwood Highway
From home, out to the overpass @ Zanzi south of town and back.

Miles: 12.7
Time: 00:47:21

Location: PFC Gym

Workout: Power Endurance
5/50 - 50# Sandbag Complex
3 Rounds Of
10X - Turkish Get-up (5 each side)
10X - Dead Clean & Press
10X - Shoulder Clean & Squat (5 each side)
10X - Dead Clean &Lunge (5 each side)
10X - Snatch

Kettlebell Complex
2 Rounds Of
20X - One Handed swing @ 44# (10 each hand)
10X - Hang Clean & press @ 44# (5 each hand)
10X - Snatch @ 44# (5 each hand)
10X - Sumo Deadlift High Pull @ 53#
10X - Slasher @ 44# ( 5 each r / l)
20X - Figure 8 @ 44# (10 each hand)

Time: 01:13:00

Location: PFC Gym

Workout: Warm up
Cycling / Road Bike - Preston Loop
Time: 00:23:02
Miles: 7.2

Workout: Power, Strength
3 Rounds Of
10X - front squat @ 65# barbell
10X - forward lunge (5 each r / l) @ 65# bb
10X - back squat @65# bb

Deadlift
5X @ 165#
5X @ 215#
3X @ 285#
3X @ 305#


At 1.5X body weight.

Time: 00:58:02

Location: Sonoma County Backroads

Workout: Endurance <90
Cycling / Road Bike - Warm Springs Dam
Early morning out and back from home at 75% output.
Time: 01:06:10
Miles: 17.2

Dry Creek Valley just after sunrise. Inspiring.

Trash along Dry Creek Road and Old Redwood Highway. Not inspiring.


I'm putting together a plan to start cleaning up the trash along the Cloverdale backroads.

Location: PFC Gym
Workout: Power, Core Strengthening & Conditioning, Power Endurance
Man Makers
3X 10 @ 20# Dumbbell

Overhead Press, Push Press
5X / 5X @ 65#
5X / 5X @ 85#

Push Press
3X 6 @ 100#

Core
50X - Abmat sit ups
50X - 44# kettlebell one handed swing (right)
50X - 44# kettlebell one handed swing (left)
15X - knees to elbows
- Broken up into 5 sets of 10/10/10/3

Pick up Something Heavy and Lift It Over Your Head
25X @ 50# sandbag
- a slow movement using mostly arms and proper lifting form

Time: 01:02:00

Location: Cloverdale Backroads, PFC Gym

Warm up: MTB Ride
Rode up town at a fast pace to run errands.

Miles: 2.33
Time: 00:10:59

Workout: Core Strengthening and Conditioning, Power
20# Med Ball Complex
10X - Sideways Lunge (each r / l)
10X - Front Lunge (each r / l)
10X - Step Back Lunge (each r / l)
10X - Slashers (each r / l)
20X - Hackers
20X - 180 degrees Torso twists

Deadlift
5X @ 135#
5X @ 185#
5X @ 220#
3X 3 @ 250#

Barbell Squats
3X 10 - 65# Front
3X 10 - 65# Back

Get-ups
10X with 50# sandbag on shoulder

Pick Something Up and Throw Something Down
3 Rounds Of
7X - 50# Sandbag Overhead Clean
7X - 10# D-ball Overhead Slam

Bike Ride
Road Bike - Frontage Road Loop (Long Version) @ 75% output
Miles: 7.0
Time: 00:16:00

Total Time: 01:21:59
Total Cycling Miles: 9.33

Location: PFC Gym

Workout: Interval, Power
Light Workout
I haven't lifted for about six weeks, so I did a light workout designed to wake everything up and make everything sore.

Core Strengthening and Conditioning
3 Rounds Of
12X Abmat Sit-up
10X Paralette Push-up with elevated feet
7X Kipping Pull-up
7X Ab Wheel roll out

Power
Bench Press
3X 5 @ 75#
3X 5 @ 95#
2X 5 @ 105#

3X 10 - 20# sitting DB curls (each R / L)
3X 10 - 20# DB bench flyes

Hang Clean & Press
3X 5 @ 65#

Deadlift
5X @ 135#
5X @ 185#
5X @ 215#

Time: 00:56:00

Location: Lake Sonoma

Workout: Endurance < 90
Cycling / Mountain Bike - Combo Platter
A ride at Lake Sonoma that includes fast singletrack downhill, technical riding, fire trails and even some pavement. With Mark G.

Time: 01:29:29
Miles: 8.63