Monday, December 05, 2011
Wednesday, November 30, 2011
Tuesday, November 01, 2011
October Totals
Started out strong, then got weak.
Some form of exercise: 8 of 23 days
Approx. exercise hours: 15.25
Approx. hiking/climbing miles: 13.5
Cycling miles: 77.0
Paddling miles: 7.0
OCTOBER WORKOUTS - At A Glance
10/23 - Paddling/hiking at Cosumnes River Preserve
10/9 - Lake Sono/Hike - Lone Rock/Gray Pine loop
10/8 - Cycling/Road - Canyon Road Loop
10/6 - Clov Backroads/Preston Loop, PFC Gym/Floor Work
10/5 - Clover Springs/Speed Hike - Middle Ridge Traverse
10/3 - PFC Gym/Lifting, Clover Springs/Trail Run
10/2 - Cycling/Road - Modified Preston Loop with hill climb
10/1 - Cycling/MTB - Bizz Johnson Trail
Sunday, October 23, 2011
Location: Cosumnes River Preserve, CA
Workout: Endurance > 90
Hiking and paddling - Cosumnes River Preserve
Total Time: Count as 05:00:00
Paddling Miles: 7.0
Hiking Miles: 4.0
The Wetlands and River Walk.
Paddling on the Preserve
Sunday, October 09, 2011
Location: Lake Sonoma
Workout: Endurance < 90
Hike - Lone Rock/Gray Pine Flat loop
Miles: 5.0
Time: 01:11:01
HR: avg. 117 / max. 153
Sherpa!
Saturday, October 08, 2011
Location: Sonoma County backroads
Workout: Endurance > 90
Cycling/Road - Canyon Road Loop via Dutcher Crk. Rd.
From home ride out Dutcher Crk. Rd. Take Yokum Bridge Rd. to West Dry Crk. Back to Dry Crk. Rd. to Canyon Rd. Over the hill to Old Redwood Hwy. Back to Cloverdale
Ride Time: 01:53:02
Total Total Workout Time: 02:09:23
Miles: 27.5
HR: avg 142 / max177
Waiting for harvest - Dutcher Creek Road.
Rafenelli Vineyards truck.
Foliage along West Dry Creek road.
Geyser Peak Winery on Hwy 101 @ Geyserville.
Thursday, October 06, 2011
Location: Cloverdale Backroads
Workout: Endurance < 90
Cycling/Road Bike - Preston Loop
Reversed with a steep hill climb to the water tanks at Clover Springs
Miles: 9.02
Location: PFC Gym
Workout: Core Strengthening & Conditioning
Floor Work
40x O/H med ball abmat sit up
40x push up
40x ab wheel roll out
Total Time: 00:59:24
Wednesday, October 05, 2011
Location: Clover Springs
Workout: Endurance < 90
Speed Hike - Middle Ridge Traverse
I found this hidden trail last week. An old overgrown fire road that looks to be used only be wild game. I will try this as a MTB ride soon.
Time: 00:52:32
Aprox Miles: 2.0
HR: avg 119/max 154
Monday, October 03, 2011
Location: PFC Gym, Clover Springs
Workout: Core Strengthening & Conditioning, Power
Floor work, Barbell Complex
3 Rounds of
10x ab mat sit ups
6x push ups
Barbell Complex
5x 5 @ 75#
OH Press
Bent Row
Dead Lift
Back Squat
Workout: Endurance < 90
Clover Springs - Trail Run, Speed Hike
South Ridge route to start of ridge.
10x log jump at turn around.
Run until I got tired, then speed hike until recovered. Repeat.
Tendinitis has improved over the last month, so I wanted to try floor work and lifting to see how it felt tonight and tomorrow.
Total Time: 01:04:40
Miles: 2.5
H/R: 123/170
Tendinitis Update: No change in inflammation/pain following the light weight/floor workout. Still slightly sore, but no change. Pull ups are definitely out for awhile though.
Sunday, October 02, 2011
Location: Cloverdale Backroads
Workout: Endurance < 90
Cycling/Road - Modified Preston Loop
Returned via the Westside with a short climb (on the big ring) up the first section of Cherry Creek Rd, short but steep!
Miles: 10.5
Time: 00:45:23
HR: 128/220
Saturday, October 01, 2011
Location: Bizz Johnson Traill - Susanville, CA
Workout: Endurance > 90, Power
Cycling / MTB - Bizz Johnson Trail
Westwood to Susanville
Riders/bikes shuttled from Susanville to Westwood by the Forest Service (fee required).
Rode the first 8 miles at a fast pace, then slowed down when the landscape opened up to take photos and enjoy the scenery.
Approx. Miles: 30.0
Time: Count as 03:00:00 (actual riding time)
Other riders getting ready at the Historic Train Depot in Susanville.
Friday, September 30, 2011
September Finals
Some form of exercise: 8 of 30 days
Approx. exercise hours: 15.5
Approx. hiking/climbing miles: 9.5
Cycling miles: 15.3
Paddling miles: 33.0
SEPTEMBER WORKOUTS - At A Glance
9/27 - Clover Springs hike
9/24 - 25 - Lake Sonoma overnight camp/paddle
9/20 - Lake Sonoma Paddle
9/15 - Cycling - Road Bike / Preston Loop
9/13 - Paddling / Lake Sonoma
9/12 - Cycling - Road Bike / Preston Loop
9/4 - Paddling / Alex. Valley to Healdsburg
9/3 - Duxbury Reef Hike
Tuesday, September 27, 2011
Location: Clover Springs
Workout: Endurance < 90, Natural Movement
Hike - Clover Springs
Started on the normal old fire road, but ended up hiking up the south side of the canyon on a trail I didn't know was there. It finished on one of the MTB trails at the lower creek.
Time: 00:34:18
Approx. Miles: 3.0
HR: 120/156
Sunday, September 25, 2011
Location: Lake Sonoma - Yorty Creek
Workout: Endurance >90, Power
Kayaking - Overnight at Thumb Camp
A good workout paddling around at Lake Sonoma with a few kayakers from Kayaker's Alliance.
Approx Miles: 8.0
Time: Count as 03:00:00
Looking up the Cherry Creek arm from Thumb Camp (Sunday morning).
Tuesday, September 20, 2011
Location: Lake Sonoma - Yorty Creek
Workout: Endurance >90
Paddling / Yorty Creek
A run to take firewood to the Thumb Camp for a overnighter this weekend.
It took me 38 minutes to paddle out at a fast pace. 50 minutes to paddle back
Total Time: 01:43:07
Miles: 6.0
Thursday, September 15, 2011
Location: Cloverdale backroads
Workout: Endurance <90
Cycling / Road Bike - Preston Loop
In Reverse. Long version
Miles: 8.6
Time: 00:37:37
Tuesday, September 13, 2011
Location: Lake Sonoma - Yorty Creek
Workout: Endurance >90
Paddling / Yorty Creek
A paddling workout as Marcie tried out her new Hobbie Mirage Revolution.
Miles: 2.0
Time: 01:00:00
Marcie preps her new kayak.
Monday, September 12, 2011
Location: Cloverdale backroads
Workout: Endurance <90
Cycling - Road Bike
Preston Loop
Miles: 6.7
Time: 00:34:16
HR: 145 / 181
Note: Actual Ride Tim was 00:26:49. I'm counting recovery time back at the gym because my heart rate was still high (<100).
Tuesday, September 06, 2011
Location: Russian River @ Healdsburg, CA
Workout: Upper Body
Play Different Sports - Paddling
16 mile paddle from the Alexander Valley Campground to Memorial Beach in Healdsburg.
A long way!!
Miles: 16
Time: Count as 05:00:00
At the put-in.
Saturday, September 03, 2011
Location: Bolinas, CA
Workout: Endurance >90
Hiking - Duxbury Reef and environs.
A great hike in the Bolinas area at the old RCA station. Old buildings, bluffs, beach hiking.
Miles: 5.5
Time: Count as 03:00:00
Helen in the Tunnel to Nowhere.
Thursday, September 01, 2011
August Finals
Days this August: 31
Some form of exercise: 7 of 29 days
Approx. exercise hours: 17.5
Approx. hiking/climbing miles: 13.0
Cycling miles: 7.0
Paddling miles: 20.0
AUGUST WORKOUTS - At A Glance
8/28 - Cycling/Road Bike - Preston Loop
8/27 - Tomales Bay Bioluminescence Paddle
8/21 - Russian river Paddle
8/17 - Clover Springs Speed Hike
8/16 - River Paddle / Clov. to Asti
8/14 - Climb Mt. Brokeoff
8/13 - Climb Lassen
August flew by. Now the challenge of not letting the SOND (Sept., Oct., Nov., Dec.) work load take control.
Monday, August 29, 2011
Location: Cloverdale Backroads
Workout: Endurance <90
Cycling/Road Bike - Preston Loop
Miles: 6.83
Time: 00:25:39
Saturday, August 27, 2011
Location: Tomales Bay, CA
Workout: General
Bioluminescence Paddle
From Inverness, we paddled north looking for the Biolum. We found it! A surreal experience for sure.
On the water from 8:00pm - 11:00pm. We paddles approx. 5 miles.
Time: Count as 02:00:00
Sam with the Sacramento Paddle Pushers.
Monday, August 22, 2011
Location: Russian River @ Healdsburg, CA
Workout: General
Kayaking - Healdsburg to Steelhead Beach, Forestville
Miles: 9.0
Time: Count as 3.5
A paddle with a few guys from North Bay Kayakers. We started at Memorial Beach in Healdsburg and paddled to Steelhead Beach @ Forestville. We stopped about half way and BBQ'ed some sausage for lunch.
Phil, Sebastian and Carl below Healdsburg.
Friday, August 19, 2011
Location: Clover Springs
Workout: Endurance <90
South Ridge speed hike
Miles: 2.0
Time: 00:37:33
HR: 133/161
East towards Mt. St. Helena.
Tuesday, August 16, 2011
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