Location: PFC Gym

Workout: Strength

Warm-up

200 meter row @ 70# resistance

Weights

Bench Press

Trying to find my 7 rep fail weight

18x @ 85#

7x @ 105#

7x @115#

Bent Row

3x 7 @ 135#

Deadlift

5x @135#

5x 155#

5x @ 205#

Core Strengthening & Conditioning

50x two handed kettlebell swing @ 44#

10x turkish get-up w/30# sandbag

Time: 00:46:00

Location: Lake Sonoma

Workout: Trail Hike

South Lake Trail

From the trail head on Old Skaggs Springs Road, hike the South Lake trail to the Skaggs Springs Vista trail head.

20 min. stop for lunch, numerous stops for photos.

Miles: 9.5

Time: 04:30:00

The trail head on Old Skaggs Road

Crossing Warm Springs creek. It was a lot lower than the last time I was here.

Old Sawmill Camp junction

An old reservoir above Old Sawmills camp

The crossing at Picnic Creek, mile 5.2

A view of the lake below the Vista trail head. The little shack on the water is a DFG check station used by wild pig hunters

Refreshment back at the trail head

Location: Cloverdale Backroads,

Workout: Endurance

Cycling/Road Bike - Preston Loop

Time: 00:29:16

Miles: 7.0

Location: PFC Gym

Workout: Core Strengthening & Conditioning

10x air squats

7x 80# overhead press

7x 80# back squat

50x 44# two handed kettelbell swing

3 Rounds of

7x 20 inch box jump

7x band assisted pull up

7x abmat sit up

7x push up

Time: 00:28:00

Location: Sonoma County Backroads

Workout: Endurance under 90

Cycling/Road Bike - Canyon Road Loop

Dutcher Creek Road, Old Redwood Hwy version.

I past Drew' Mills going the other way between Geyserville and Zanzi's Turn.

Time: 01:27:08 (actual ride time)

Miles: 18.9

Note: When I'm in shape, I can Ride this in 01:10:00. I wasn't pushing it today, but a good benchmark to work towards.

Location: Point Reyes National Seashore

Actual: 1/15/11

Workout: Endurance, Core

Cycling - MTB / Inverness Ridge Trail

From the parking area near Mt. Vision, Ride the Inverness Ridge Trail down to Limantour road. Ride back up Limantour Road to the top and rip down to meet Marcie at the Marsh Trail parking lot.

Approx. Time: 00:45:00

Approx. Miles: 6.0

On the Inverness Ridge Trail looking out over Tomalas Bay.

Estero Trail

Ride out Estero Trail until we got turned around because of extremely wet and muddy trail conditions.

Approx. Time: 01:30:00

Approx. Miles: 4.0

Looking out into Drake's Estero (the link to a larger view won't work because Blogger blows!).

Marcie on the trail before it got un-rideable.

Another look at Drake's Bay at our turn-around point. The black lines in the water are the Drake's Oyster Company's oyster beds.

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance (under 90 mins.)

Cycling - Preston loop (long version)

From home, the long version of the Preston loop. I rode it clockwise because that's the easier way and I'm out of shape.

Minor bike computer malfunction so time/distance are estimates.

Time: 00:45:00

approx. miles: 9.0

Location: PFC Gym

Workout: Core Strengthening & Conditioning

3 rounds of:

7x push ups

7x abmat sit ups

7x band assisted pull ups

15 second rest between rounds

Get ups

10x with 25# sandbag

Time: 00:20:00

Location: PFC Gym

Workout: General

Free Weights

Overhead press

Bent Over Row

Two Handed Kettelbell swings

Time: 01:00:00

Location: Lake Sonoma

Work-out: General

Kettelbell, Trail Hike

50x air squats

50x two handed kettelbell swing @ 44#

Trail Hike Loop - Grey Pine/Lone Rock/No Name Trail

Approx. miles: 4

Time: 01:10:00

Total Time: 01:20:00