FEBRUARY TOTALS

Days in February: 28

February exercise days: 13

February exercise hours: 13

February cycling miles: 63.3

FEBRUARY WORKOUTS - AT A GLANCE

2/1 - WestHills - Trail run, hill climb

2/6 - Cycling - Cloverdale loop

2/7 - West Hills Hike/PFC Gym workout

2/9 - Cycling - Preston Loop, PFC Gym workout

2/10 - PFC Gym/Core strengthening

2/11 - Cycling/Road Bike - Asti

2/12 - Cycle/MTB - Clov Backroads, PFC Gym

2/13 - West Hills Hike, PFC Gym

2/15 - Lake Sonoma Hike, PFC Gym

2/16 - Cycle - Preston Loop. PFC Gym

2/20 - Cycling - Cloverdale Loop

2/21 - Cycling - Canyon Road Loop, PFC Gym

2/28 - Lake Sonoma Hike

Location: Lake Sonoma

Workout: Endurance

Trail Speed Hike - MTB Single Track/Fire Trail

Time: 01:15:00

Inner Sandbag Construction

I've used Sandbag Training in the past using a cheap duffle bag filled with home made sandbags. I had filled two large heavy duty plastic bags with 25lbs. of sand in each one. I then duct taped them up to keep the bags from breaking. The problem was the inner bags were too large and stiff from the duct tape.

More coming...

The first homemade sandbag.

Doing 50# Sandbag Turkish Get-ups with the homemade sandbag.

The new outer Sandbag from MuscleDriver USA.

A close up of the material.

Sewing the 5# test bag.

The test bag.

Filling containing bag of sand to put in the inner shell. The zip-loc contains the sand while sewing closed the inner bag. Once inside, the bag will break the first time it is slammed down.

A completed 5# inner bag.

55#'s of inner bags with shell. 35# of 5# bags. 2 - 10# bags.

The filled bag ready for a workout.

Location: Sonoma County Backroads

Workout: Endurance
Cycling / Road Bike - Canyon Road Loop
From Home. Cold!

Miles: 18

Time: 01:14:38

Output: 85%

Location: PFC Gym

Workout: Power

5 Rounds

7x push-ups

10x Abmat Sit-ups

7x BA Pull-ups

Press

3x 5 @ 75#

Time: 00:17:00

Location: Cloverdale Backroads

Workout: Endurance

Cycling/Cross Bike - Cloverdale Loop

Miles: 11.91

Time: 00:47:49

Output: 85%

Location: Cloverdale Backroads

Actual: 2/16/10

Workout: Endurance

Cycle/Road Bike - Preston Loop

Miles: 7.06

Time: 00:26:47

Location: PFC Gym

Workout: Core Strengthening & Conditioning, Power

5 Rounds

5x Sit-up

5x Push-up

5x BA Pull-up

Two Handed KB Swing

5x 20

Deadlift

5x @ 155#

3x @ 165#

3x @ 175#

20x @ 185#

5 rounds

10x Air Squat

10x Walking Lunge (5 ea. r/l)

Time: 00:45:00

Total Workout Time: 01:11:47

Location: Lake Sonoma / PFC Gym

Workout: Endurance

Hike - Oak Knoll Trail

Down to the lake and back. Took a short trip out the new Huff-N-Puff trail that spurs off the Oak Knoll trail down by the lake.

With Katie.

Approx. Miles: 5

Time: 01:38:00

Katie on the Oak Knoll Trail. Mount St. Helena (Napa Co.) in the distance.

Location: PFC Gym

Workout: Power

Resistance machine Lat Pull downs

10x @135#

10x @140#

10x @145$

10x @150#

BA(2) Pull Ups

5x 10

Standing Press

5x 7 @ 75#

1x 5 @ 85#

Bonus

4x 10 Abmat Sit Ups

Time: 00:40:00

Total Time: 02:18:00

Location: -

Rest Day

Location: West Hills

Workout: Endurance

Uphill Speed Hike

Creek Trail, Upper Forest

Time: 00:49:20

Location: PFC Gym

Workout: Power

Dead Lift

2x 5 @ 135#

2x 5 @ 145#

2x 5 @ 155#

2x 5 @ 165#

2x 5 @ 175#

Resistance Machine

Lat Pull Down

10x @120#

10x @125#

10x @130#

10x @ 135#

Tricep Push Down

10x @95#

10x @ 100#

10x @103#

10x @105#

Abmat Sit-ups

4x 10

Time: 01:15:00

Total Time: 02:05:20

Location: Cloverdale Backroads, PFC Gym

Workout: Uphill Endurance

Cycle/MTB - Hot Springs Road

From home, ride to the first crest out Hot Springs Rd.

Time: 00:33:21

Miles: 7.6

Workout: Power, Strength

PFC Gym

3 Rounds of

12x Squat with 25# Sand Keg

12x 20" Box Step up with 25# Sand Keg

Kettlebell Complex

12x One Handed Swing Clean @ 44# (6 each r & l)

12x Clean & Press @ 44# (6 each r & l)

12x Clean & Press @ 35# (6 ea. r & l)

12x Sumo Deadlift High Pull @ 53#

Press

3x 12 Bench Press @ 75#

3x Press, Push Press @ 75#

I'll continue with light weights for another week working on form and working through the soreness.

Time: 00:4:00

Total workout time: 01:13:21

Location: Sonoma County Backroads

Workout: Endurance

Cycling/Road Bike - Asti

From home, out and back to Asti

Output: 85%

Miles: 8.3

Time: 00:32:31

Location: PFC Gym

Workout: Core Strengthening & Conditioning

Warm up

500 meter row

Workout

Resistance Machine, Bands

3 Rounds of

3x Press, Push Press @ 75#

5x Deadlift @ 175#

Time: 00:55:00

Location: PFC Gym

Workout: Strength

Cycling/Sandbag Lifts

Warm-up

Ride to Preston & Back

Time: 00:26:29

Miles: 7.4

45# Sandbag

5/50

10x Get-ups (5 each side)

10x Clean & Press

10x Clean & Squat

10x Shoulder Clean & Lunge (5 each R& L)

10x Snatch

+ Overhead squat practice with pipe

Time: 00:25:00

Location: PFC Gym

Workout: General

West Hills/PFC Gym

Warm up

West Hills - Hike up South ridge with Katie

PFC Gym

3 rounds of

12 x GHD sit ups

20 x two handed 35# KB swing

6 x deadlift @ 135#

5 x ab wheel roll out

20 x torso twist with 12# med ball (10 each side)

10 x 40# sandbag dead clean & press

3 rounds of

3 x press, push press @ 75#

Back to lifting for the first time in about 12 months. I'll go light for the first week to get my form back and increase weight as I move forward.

Total Time: 01:20:00

Location: Cloverdale Backroads

Workout: Endurance

Cycling/Road Bike - Cloverdale Loop

A loop around Cloverdale using the backstreets, Frontage Rd., River Park Trail.

Time: 00:40:56

Miles: 10.2

Location: West Hills

Workout: Endurance

West Hills - Trail Run/Hill Climb

Middle Ridge Up, Upper bowl traverse, North Branch down

Time: 00:33:00

Output: High