Exercise days: 7 of 31
Exercise hours: 9.25
Cycling miles: 22.7
Tuesday, March 31, 2009
Monday, March 30, 2009
Location: Lake Sonoma
Actual Date: Sunday 3/29/09
Workout: General
Lake Sonoma Trail hike
Started out with the intent to run/speed hike the Gray pines/Lone Rock Loop. My ankle popped out about 10 minutes in to the hike, so I ended up hobbling around for awhile checking out a new trail.
Time: Count as 00:30:00
Saturday, March 28, 2009
Location: Sonoma Backroads
Workout: Endurance less then 90
Cycling - Road Bike
Out to Dutcher Creek Rd./Dry Creek Rd. intersection and back.
Time: 00:53:00
Approx. Miles: 15.0
Location: PFC Gym
Workout: Light Weights
The first weight workout in about 5 months. Went short and light.
Warm Up5X 10 20# DB press
5X 35# Russian Twist
5X 44# two Handed KB Swing
Press / Deadlift3X 5 @ 65# Press
3X 5 @ 165# DL
2X 5 @ 75# Press
2X 5 @ 185# DL
Time: 00:31:00
New Salomon trail running shoes (far left).
The others second from left to right: Merrells - my old trail running, approach shoes. Glued and sewn several times; 5.10 Mountain Masters - approach/climbing shoe. Glued a few times; Nike - gym shoes.
Cycling - Road Bike
Out to Dutcher Creek Rd./Dry Creek Rd. intersection and back.
Time: 00:53:00
Approx. Miles: 15.0
Location: PFC Gym
Workout: Light Weights
The first weight workout in about 5 months. Went short and light.
Warm Up5X 10 20# DB press
5X 35# Russian Twist
5X 44# two Handed KB Swing
Press / Deadlift3X 5 @ 65# Press
3X 5 @ 165# DL
2X 5 @ 75# Press
2X 5 @ 185# DL
Time: 00:31:00
New Salomon trail running shoes (far left).
The others second from left to right: Merrells - my old trail running, approach shoes. Glued and sewn several times; 5.10 Mountain Masters - approach/climbing shoe. Glued a few times; Nike - gym shoes.
Friday 3/27
Location: West Hills
Workout: Endurance < 90
Trail Run/Hike
Lower Creek Trail / South Side Traverse
Time: 00:55:00
Workout: Endurance < 90
Trail Run/Hike
Lower Creek Trail / South Side Traverse
Time: 00:55:00
Tuesday, March 24, 2009
Location: Cloverdale Backroads
Workout: Endurance <90
Cycling - Road Bike
Preston Loop
Miles: 7.7
Time: 00:29:14
Cycling - Road Bike
Preston Loop
Miles: 7.7
Time: 00:29:14
Sunday, March 15, 2009
Location: Lake Sonoma
Workout: Endurance < 90
Trail Hike/Climb - Yorty Creek
Out the lakeside fisherman's trail to where Yorty Creek joins the main lake body. Up to the ridge, and back the old fire road a ways. Back on the fisherman's trail back to the truck.
With KT.
Time: 00:59:00
Along the Fisherman's Trail @ Yorty Creek.
The use trail getting slim further out the Yorty Creek arm.
Yorty Creek joining the main lake body of the Dry Creek arm.
Off trail up to the ridge.
Just as I thought, an old fire road.
Looking down into the 0ld Kelly Road arm.
Dropping back down to the Fisherman's Trail on Yorty Creek.
Lone fisherman.
Trail Hike/Climb - Yorty Creek
Out the lakeside fisherman's trail to where Yorty Creek joins the main lake body. Up to the ridge, and back the old fire road a ways. Back on the fisherman's trail back to the truck.
With KT.
Time: 00:59:00
Along the Fisherman's Trail @ Yorty Creek.
The use trail getting slim further out the Yorty Creek arm.
Yorty Creek joining the main lake body of the Dry Creek arm.
Off trail up to the ridge.
Just as I thought, an old fire road.
Looking down into the 0ld Kelly Road arm.
Dropping back down to the Fisherman's Trail on Yorty Creek.
Lone fisherman.
Sunday, March 08, 2009
Location: Sonoma Coast
Workout: Endurance > 90
Trail Hike - Pomo Canyon Trail
From the locked gate to Pomo Campground on Willow Creek road, hike the Red Hill / Pomo Canyon Trail loop to Shell Beach. From Shell Beach hike the Kortum Trail out and back south for about 1/2 mile.
Total Miles: 7.5
Time: 04:00:00
Foggy barn remnants on Willow Creek road.
Second growth Redwood grove at Pomo Campground.
Looking back up the Rissian River Valley from a portion of the Red Hill Trail.
High on the Pomo Canyon Trail on the return. A view of the mouth of the Russian river at Jenner By The Sea.
It was chilly when I came out, so I climbed into the back of my truck and brewed up!
More Info / More / Bill Kortum
Trail Hike - Pomo Canyon Trail
From the locked gate to Pomo Campground on Willow Creek road, hike the Red Hill / Pomo Canyon Trail loop to Shell Beach. From Shell Beach hike the Kortum Trail out and back south for about 1/2 mile.
Total Miles: 7.5
Time: 04:00:00
Foggy barn remnants on Willow Creek road.
Second growth Redwood grove at Pomo Campground.
Looking back up the Rissian River Valley from a portion of the Red Hill Trail.
High on the Pomo Canyon Trail on the return. A view of the mouth of the Russian river at Jenner By The Sea.
It was chilly when I came out, so I climbed into the back of my truck and brewed up!
More Info / More / Bill Kortum
Sunday, March 01, 2009
Location: West Hills
Workout: Endurance < 90
Trail Run/Climb/Hike
Main Fire Road/ Ravine Creek Creek Trail/Upper Ravine Creek (old game trail)/Upper Forest Trail/Lower Forest Trail Loop
- Ran as much as I could, speed hiked when I got tired. Climbed some steep game trails in the upper ravine. Side trip to the Upper Falls pool.
The upper falls on Porterfield Creek.
Conditions: Temp. 53F - Light rain. Trails wet.
Time: 01:03:00
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