Location: West Hills, PFC Gym

Workout: Warm up, Endurance
West Hills Hike
Creek Trail to Main Fire Road, down through Lower Forest with Katie


Time: 00:30:00


Workout: Power
PFC Gym
Back Squat
3x 10 @ 65#
2x 10 @ 75#
1x 10 @ 85#


Time: 00:20:00

Location: Cloverdale Backroads

Actual: 3/29/10
Workout: Endurance
Cycling/Road Bike - Preston Loop variation
Started raining about 5 minutes into the ride - Nice!


Miles: 9.0
Time: 00:36:06

Location: West Hills

Actual: 3/26
Workout: Endurance
West Hills - South Ridge (direct start)
A nice hike in the afternoon sun.


Time: 00:35:00

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance
Cycling/Road Bike - Preston Loop
Miles: 7.15
Time: 00:26:59


Workout: Power
1 Round of Tabata Squat Intervals
8x 20 seconds work, 10 seconds rest
15-15-15-15-14-16-16-16


5x 10 Back Squat @ 65#
5x 12 Walking Lunge with 20# Db in hands
50x Abmat sit-ups
50x 44# Kettlebell Good Mornings

Location: West Hills

Workout: Endurance
Speed Hike - South Ridge with Katie


Time: 00:33:00

Location: Cloverdale Backroads

Workout: Endurance
Cycling/Road bike - Preston Loop (reverse)
Did this loop backwards because I was feeling tired and doing it backwards means I avoid the long uphill climb coming in to Cloverdale from the north.


After I got riding though, I felt great and had a fantastic short ride after work.


Miles: 10.1
Time: 00:38:21 

Location: Lake Sonoma

Workout: Endurance
Hike - Huff n' Puff out & back
From Lone Rock, hike the Oak Knoll trail, Huff n' Puff trail to the Broken Bridge cut-off and back. With Katie.


Going off trail I found more of an old forgotten trail. An old bridge. Katie was across it before I could check it for rot-out.

Time: 02:15:00
Miles: 6

Location: Lake Sonoma, PFC Gym

Workout: Endurance
Yorty Creek - Off trail hike
Hike the fire trail along the ridges.


Time: 00:40:00
Yorty Creek countryside.

Workout: Core Strenghtening & Conditioning

PFC Gym

Deadlift

 10x @ 185#
 10x @ 195#
 5x @ 205#
 5x @ 215#
3 Rounds of  44# Kettlebell Complex

 20x KB swing
 10x clean
 10x hang clean & press
 10x snatch
 10x good mornings
30x abmat sit-ups


Time: 00:45:00

Location: Cloverdale Backroads

Workout: Endurance
Cycling/Road Bike - McCutchen Ranch
 Out and back via Crocker Rd., Old Geysers Rd.


Time: 00:54:33
Miles: 13.8

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance
Cycling/Road Bike - Asti out & back
Miles: 8.6
Time: 00:30:10


Workout: Power
PFC Gym - Weights
Deadlift
 5x @ 185#
 5x @ 195#
 5x @ 205#
 5x @ 215#
 5x @ 225#
3 Rounds of
 10x push-up
 10x abmat sit-ups
 10x ba pull-ups
Back Squat
 3x 10 @ 65#


Time: 00:30:00

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance
Cycling/Road Bike - Preston loop
Miles: 7.4
Time: 00:25:05


Workout: Power
PFC Gym - Weights
3x bench press @75#
3x incline press @ 75#
3x decline press @75#


3x hang clean & press @ 75#


Resistance Machine
3x 5 lat pull-down @ 160#


50# Sandbag
6x turkish get-up left shoulder
6x turkish get-up right shoulder
6x clean & press
6x snatch


Time: 00:35:00

Location: Lake Sonoma

Workout: Endurance

Trail run/speed hike

Gray Pine / Lone Rock Loop

Miles: 4

Time: 01:00:00

Location: West Hills

Workout: General

Trail Hike

Up the Creek trail... down the old fire road. With KT

Time: 00:30:00

Location: Lake Sonoma

Workout: General

Speed Hike - South Lake trail

From the South Lake Trailhead, hike to Skaggs Springs Vista Trailhead. Return via Stewart's Point/Skaggs Springs Rd. With off trail travel.

Approx. Miles: 5

Time: 01:30:00