Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road - Asti Out and Back

Miles: 7.6
HR: 139/218
Time: 00:35:36

Location: Clover Springs

Workout: Endurance < 90
Speed Hike - South Ridge

Miles: 2.5
HR: 118/159
Time: 00:54:32

Location: Sonoma Coast

Workout: Endurance > 90
Hike - Pomo Canyon/Red Hill loop from Shell Beach
With Marcie and the North Bay Hikes group


Miles: 6.0
Time: 03:56:37
HR: 129/232

Location: Cloverdale Backroads

Workout: Endurance > 90, Power
Cycling/Road Bike - Tour of Cloverdale
With K. Hare, are ride through and around Cloverdale on a fabulous morning.


Miles: 18.0
HR: 129/184
Time: 01:46:11

Location: Russian River, Sono Co.

Workout: Endurance, Strength, Play Different Sports
Paddle - Russian River paddle with North Bay Kayakers
From Memorial Beach in Healdsburg to Steelhead beach at Forestville.


Miles: 9.0
Time: 04:00:00

Location: Clov River Park

Workout: Endurance < 90
Speed Hike - River Park trail/Railroad Track Loop

Approx. Miles: 2.5
Time: 00:42:56


Location: PFC Gym
Workout: Strength
Stronglifts 5x5


3 Rounds of
15x thkb swing @ 35#
10x abmat sit-up
10x push-up
10x ab wheel roll


Stronglifts - W/O A-1
5x 5 squat 2 75#
5x 5 bench press @ 95#
5x 5 bent row @ 95#


Time: 00:42:56


Total Workout Tim: 01:37:43


River Park/Railroad Track Loop with a tour of the local graveyard.

Location: Cloverdale Backroads

Workout: Endurance < 90
Speed Hike - Cherry Creek Rd. with Marcie. Out and back.

Miles: 2.5
HR: 102/128
Time: 00:54:46

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road - Preston Loop

Miles: 7.0
HR: 154/227
Time: 00:25:08

Workout: Natural Movement Hike

Russian River - Move naturally over the river bed enjoying the morning sun

Miles: 2.0

HR: 93/111 - Fat Burn

Time: 00:49:07

Location: Clover Springs

Workout: Endurance < 90
Speed Hike - South Ridge with Marcie


HR: 99/134
Miles: 2.5
Time: 01:09:05

Location: Cloverdale River Park

Workout: General
Walk - The River park trail before work.

HR: 98/134
Time: 00:26:44
Miles: 2.2

Location: 27427

Workout: General
Split wood - finish up the cord.

Time: 01:00:00

Location: 27427

Workout: General
Natural Movement - Lift/Split firewood using a woodsplitter.


HR: 131/232
Time: 02:19:38

Location: Foothills Regional Park

Workout: Endurance > 90
Hike - Slow movement hike with Marcie

Time: 01:57:00
Miles: 4.0

Location: Clover Springs

Workout: General
Slow Movement Hike - At Clover Springs with Marcie for a nice evening workout. Old Fire Road trail and then up to the water tanks.