Location: Lake Sonoma

Workout: Endurance

Trail Hike - South Side Trail

Hike out and back with Katie.

Time: 01:25:00

Location: Cloverdale Backroads, PFC Gym

Actual - 4/13/10
Workout: Endurance
Cycling/Road bike - Preston Loop (long version)

Time:00:32:10
Miles: 9.0

Location: PFC Gym
Workout: Power
Couture
3 Rounds @ 55#
60 second rest between rounds
8x Row - wide stance
8x Standing High Pull
8x Overhead Press
8x Back Squat feet together (full extension)
8x Back Squat Lunge - right
8x back squat Lunge - left
8x Back / Back Push Press
8x Good Mornings - narrow stance (full extension)


Pull Up
3x 7 BA Pull-up


Turkish Get-up
10x @ 30# sandbag
6x @ 40# sandbag
6x @ 50# sand bag


Time: 00:33:00

Location: West Hills, PFC Gym

Workout: Endurance
West Hills Hike
Creek Trail, South Side Traverse with Katie
Time: 00:30:00

Workout: Power
PFC Gym
Deadlift
5x 5 @ 185#
3x 5 @ 205#

3 Rounds of
10x Bench Press @ 65#
10x Curl @ 40#

50x Abmat Crunch
50x Ab Wheel Roll-Out

Time: 00:57:00

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance
Cycling/Road Bike - Preston Loop

Miles: 7.12
Time: 00:26:50


Workout: Power
Couture
3 Rounds (fast reps)
60 second rest between rounds
(I did this workout with a 35# bar because the tendinitis is bothering me ***cough old man cough*** and I didn't want to overdo it)
8x Row - wide stance
8x Standing High Pull
8x Overhead Press
8x Back Squat feet together (full extension)
8x Back Squat Lunge - right
8x back squat Lunge - left
8x Back / Back Push Press
8x Good Mornings - narrow stance (full extension)


5 Rounds of
10x Abmat sit-up
5x Superman back Extension


2 rounds of
@ 20# Dumbbells
10x Press
10x Row 


Time: 00:25:00

Location: Sonoma County Backroads

Workout: Endurance
Cycling/Road Bike - Canyon Road Loop
Dutcher Crk. Rd. /Canyon Rd./Old RR Hwy.


Miles: 18.9
Time: 01:12:26

Location: West Hills

Workout: Endurance
West Hills Hike - Combo
At a fast pace, up the Creek Trail, the South Traverse, down the fire trail to the path up to the water tanks. Run about 2/3 of the way up that path, then continue up the South Ridge. Return via the direct trail.


All that nonsense won't make a bit of sense to anyone but me.


Approx miles: 2
Time: 01:05:00

Lake Sonoma

Workout: Endurance, Power

Bummer Peak Climb/Primal Fitness

A fun hike up Bummer Peak today at Lake Sonoma. I incorporated some moves that a "Primal Man" might make on his daily search for food. This concept/life style explained at www.marksdailyapple.com.

Here is the workout...

A 4 mile round trip brisk hike on trails to the top of Bummer Peak (primal man on an outing to gather food - he would move fast because it was raining, cold and breezy). 

At intervals on the way up

- 20x squat with reach, standing on rocks in a creek (primal man catching salmon and throwing them on shore)

- 20x walking lunge (primal man crossing a stream on boulders)

- 20x steam engine standing crunch (primal man climbing a short rock wall to escape an aggressive bear)

- 20x lateral lunge with reverse reach (primal man picking wild apples and putting them in a pouch)

- 20x lateral frog squat (primal man cornering a wounded hare) 

Repeat each movement on the hike down

Miles: 4.0

Time: 01:32:00

Location: PFC Gym

Workout: Endurance, Power
Plyometrics

Time: 01:00:00

Location: West Hills

Actual: 4/2/10
Workout: Endurance
West Hills hike - South Ridge (direct start)
Put on my Scarpa Freney's and hiked the ridge. I hadn't worn them for a long time and wanted to loosen the up.


Time: 00:35:00




This place is getting dull with no photos!

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance
Cycling/Road Bike - Preston Loop

Miles:7.7
Time: 00:35:05


Workout: Power
Tabata Squat Interval - 20 seconds of work followed by 10 seconds of rest x 8
16-16-17-17-17-16-17-17
Back Squats
3x 10 @ 85#
Abmat sit-ups
3x 10


Time:00:30:00

MARCH TOTALS
ACTURAL

Days this month: 31
Some form of exercise: 14 of 31 days
Approx. exercise hours: 14.0

Hiking/Climbing miles: 15
Cycling miles: 46.0

MARCH WORKOUTS - AT A GLANCE

3/7 - Lake Sonoma speed hike.

3/9 - West Hills hike. With KT.

3/14 - Lake Sonoma trail run/speed hike

3/17 -Cycling/Road Bike, PFC Gym

3/18 - Cycling/Road Bike, PFC Gym

3/19 - Cycling/Road Bike

3/20 - Lake Sonoma off trail hike

3/21 - Lake Sonoma hike

3/22 - Cycling/Road Bike

3/24 - west Hills hike w/Katie

3/25 - Cycling/Road Bike, PFC Gym

3/26 - West Hills hike with Katie

3/29 - Cycling/Road Bike

3/30 - West Hills hike, PFC Gym