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

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!

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.

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

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

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.

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

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.

Open valley with farm houses.

Historic trestle.

Also a couple old train tunnels.

The home stretch.