Location: Cloverdale Backroads

Workout: Warm up

Cycling - Preston loop

Miles: 7.18

Time: 00:25:52

HR: 153/226

Location: PFC Gym

Workout: Strength

Stronglifts 5x5 - w/o "A" +7

5x5 squat @ 140#

5x5 bench press @ 125#

5x5 barbell row @ 125#

Time: 00:23:20 (short time - I didn't start watch on time)

HR: 109 / 143

Location: Clover Springs

Workout: Move Naturally

Hike - South Ridge Route

Time: 00:51:06

Miles: 2.5

HR: 105/131

Location: PFC Gym

Workout: Strength, Power

Warm up

400 meter row @ 85# resist

Strength

Stronglifts 5x5 - w/o "B" +6

5x 5 squat @ 130#

5x 5 overhead press @ 90#

5x 5 deadlift @ 185#

Power

Lower Body Complex

3 Rounds of

20x 20 inch box step up @ 33# bulgarian Bag

20x walking lunge @ 25# DB

20x tire jump - in/out

20x squat @ 50# sandbag

Bonus

3x 5 hanging handle pull up

3x 5 push press @ 90#

Time: 01:19:10

HR: 126/174

Location: Lake Sonoma

Workout

Hike - Bummer Peak

From the boat launch parking lot.

Time; 01:39:31

Approx. miles: 5.0

HR: 122/155

The marina from the trail.

Gray Pines in the mist along the ridge.

Lake Sonoma from higher up.

Bummer Peak summit shot.

Location: PFC Gym

Workout

Strength

Stronglifts 5x5 - w/o "A" +6

5x 5 back squat @ 130#

5x 5 bench press @ 120#

5x 5 barbell press @ 120#

Power

Kettlebell Complex @ 53#

3 Rounds of

35x two handed kettlebell swing

10x swing clean squat

10x dead clean & press

10x snatch

10x deep sumo deadlift high pull

Time: 01:01:21

HR: 131/176

Location: Cloverdale Backroads

Workout

Cycling - Preston Loop

Miles: 9.0

Time: 00:29:58

HR: 136/224

Location: PFC Gym

Workout

Strength

Stronglifts 5x5 - w/o "B" +5

5x5 squat @ 125#

5x5 oh press @ 87.5#

5x5 deadlift @ 175#

Core Strengthening

3 Rounds of

2x abmat sit up @ 10# med ball overhead

20X push up

12x ab wheel roll out

6x hanging handle pull up

Bonus

20x 10# ball slam

Data lost

Approx. time: 00:45:00

Location: PFC Gym

Actual: 04/20/2011

Warm up

400 meter row @ 803 resistance

Core Strengthening & Conditioning

3 Rounds of

20x abmat sit up @ 16# clubbell overhead

10x ab wheel roll out

20x back extension - superman style

20x good mornings @ 45# BB

30x th KB swing @ 53#

20x bulgarian bag squat @ 33#

Bonus

40x clubbell overhead extension - swing @ 16# (20 each side)

Time: 00:49:52

HR: ave.-129 max.-168

PFC Gym

Warm Up - Speed Hike

Clover Springs south ridge

Strength

Stronglifts 5x5 - w/o "A" +5

5x 5 squat @ 120#

5x 5 bench press @ 115#

5x 5 barbell row @ 115#

5x 10 push up

5x 6 hanging handle pull up

Bonus

Bulgarian Bag swings @ 33#

20x 360 swing

10x swinging overhead extension

10x swing clean & squat

10x one handed swing shoulder clean

10x snatch

Total time: 01:13:40

Miles: 2.5

HR: ave.-135 max.-170

Location: North/Central California

Pinnacles National Monument

Hiking - Old Pinnacles/High Peaks Trails, North Chalone Peak

I hooked up with Jaime's group again for a couple of days of hiking at Pinnacles National Monument.

Driving, camp set-up, horse shoes and eating on Friday. Saturday a group of us hiked (from the campground) the Old Pinnacles Trail/Balconies Cave Trail/Balconies Trail to the Chaparral Ranger Station at the West entrance. We then went up Juniper Canyon to the High Peaks and back down to the shuttle at Bear Gulch.

About 16 miles and 7 hours.

Sunday Eric and I did a quick run up North Chalone Peak because we both had a long drive home ahead of us.

About 9 miles in 3 hours.

Horseshoes at camp on Friday evening

Jaime showing of his Barefoot wine.

The two Eric's fixing food.

Starting up the canyon on the Old Pinnacles trail.

The faster hikers pull away.

The Balconies.

Machete Ridge.

Formations.

Eric high up in Juniper canyon. Eric is hiking the John Muir Train this summer, so was carrying a 35# pack as training.

Will starts up the "Steep & Narrow".

Back at camp refueling.

The step coming out of the upper Bear Gulch caves.

Sam & Eric on the North Chalone Peak summit.

South Chalone Peak.

Racer on the way down

Total hiking time: count as 08:00:00

Aproxx miles: 26.0

Location: PFC Gym

Workout: Strength, Power

Warm Up

Jump rope 1 min.

Stretching

Strength

Stronglifts 5x5 - w/o "A" +4

5x 5 squat @ 115#

5x 5 bench press @ 110#

5x 5 barbell row @ 110#

Power

Kettlebell Complex @ 53#

3 Rounds of

30x two handed kettlebell swing

10x swing clean

10x swing clean & press

10x dead snatch

10x sumo deadlift high pull

10x cross chop

3 minute rest between rounds

Round 1: 00:07:16

Round 2: 00:07:26

Round 3: 00:08:01

Bonus

3 Rounds of

4x hanging handle pull up

10x push up

Total time: 01:11:00

Location: PFC Gym, Cloverdale Backroads

Warm up

Jump Rope - 5 min.

Lifting Stretches

Workout

Stronglifts 5x5 - w/o "B" +4

5x 5 squats @ 110#

5x 5 overhead press @ 85#

5x 5 deadlift @ 165#

Lower

3 Rounds of

30x two handed kettlebell swing @ 53#

10x walking lunge @ 25# dumbbells

10x 20 inch box step up @ 30# sandbag

Endurance

Cycling - Preston Loop

Total time: 01:31:06

Miles: 11.67

HR: ave.-135 max.-177

Cals burned: 963

Location: Clover Springs

Workout: Endurance

Trail Run/Speed Hike - Upper Forest

Via the Creek Trail. Run until tired, then speed hike to recover. Repeat.

Time: 00:25:03

Miles: 2.5

HR: ave.-144 max.-174

Bummer! I ran the spur trail to the lower falls and found this. A multi trunked tree has fallen across the falls. The size and in this location, impossible to clear.

Location: Cloverdale Backroads

Workout: Warm Up

Cycling - Preston Loop

With an additional run up the first hill on Cherry Creek Road.

Miles: 9.0

Time; 00:36:14

HR: ave.-123 max.-170

Location: PFC Gym

Workout: Strength

Stronglifts 5x5 - w/o "A" +3

5x 5 squat @ 100#

5x 5 bench press @ 105#

5x 5 barbell row @ 105#

Bonus

3x 10 thrusters @ 65#

3 rounds of

4x hanging handle pull up

10x push up

Time: 00:41:12

HR: ave.-115 max.-157

Location: Clover Springs

Workout: Endurance

Speed Hike - South Ridge

Original version @ a fast pace with 20 air squats at the top.

Time: 00:38:51

Miles: 2.5

HR: ave.-131 max.-160

Location: PFC Gym

Workout: Power

"The 500" Core strengthening & Conditioning

- Mix and match as needed to complete reps.

100x two handed kettlebell swing @ 53#

100x barbell russian twist @ 60#

100x abmat sit up @ 10# med ball overhead

100x good mornings @ 45# bb

100x dead cleans @ 65# (did not finish)

Note: stopped @ 74 reps on the dead cleans because of shoulder pain.

Time: 00:54:29

HR: ave.-136 max.-173

Location: PFC Gym

Workout: Strength

Warm Up

Cycling - Frontage Road Loop (short ver.)

Lift stretching

Strength

Stronglifts 5x5 - w/0 "B" +3

5x 5 squat @ 95#

5x 5 OH press @ 80#

5x 5 deadlift @ 155#

Push Up Ladder

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 - 100 total

Time: 01:08:55

HR: ave.-130 max.-222

Location: Northern California

Workout: Climbing

Little Hawaii - Top-roping

I drove up to the Manton, CA area to do some top-roping with Ricky's Epic Masters group. Little Hawaii is a small unknown climbing area being developed by Ricky and a few others.

The climbing was ok for what and where it is. I'm not sure what type of rock it is, but not granite. The rock has nubbins and quite a few pockets for holds. Not a lot of features to place trad gear and the routes haven't been bolted yet so this is all top-roping.

All the formations are pretty much in the shade, but temperature in this area is too hot to climb during the summer.

I think there were a total of 13 people and it seemed everyone had a great time. We stopped at the Manton Saloon for a few beers afterwards, our antics entertaining the locals.

Time: Count as 03:00:00

Danielle on the third route.

Hayden on the second route.

Scott's girlfriend (can't remember her name) on the second route.

Anna on the first route.

Dow high on the cave route.

At the Manton Saloon.

Front: Hayden. L to R: Danielle, AM, Jeremy, Dow, Caitlin, Sam.

Location: PFC Gym

Workout: Strength, Core Strengthening & Conditioning

Warm Up

400 meter row @ 80# resist.

Lift Stretches

Stronglifts 5x5 - w/o "A" +2

5x 5 squat @ 80#

5x 5 bench press @ 100#

5x 5 barbell row @ 100#

Dead Clean

5x 5 @ 75#

Core Strengthening & Conditioning

3 Rounds of

30x two handed kettlebell swing @ 53#

16x kettlebell woodchopper @ 53#

20x good morning @ 45# barbell

Bonus

6x 3 handing handle pull up

Time: 01:15:53

HR: ave.-122 max.-171