Location: Lake Sonoma

Workout: Endurance > 90
Speed hike - Bummer Peak

Miles: 4.0
Time: 01:30:00

Location: Lake Sonoma 11-30-2012 01:26 PM

Location: Clover Springs/PFC Gym

Workout: Endurance < 90
Speed Hike - South Ridge Trail

Location: PFC Gym
Workout: Power
5X5
5x 5 squat @ 65#
5x 5 standing row @ 65#
5x 5 bench press @ 65#

Total Time: 01:15:54
Miles: 2.5

Light gym workout after some endurance work. Getting the lifting going again.

Location: Clover Springs/PFC Gym 11-27-2012 02:47 PM

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance < 90
Cycling - Road
Preston Loop.

Miles: 7.6
Time: 00:29:33

Location: Cloverdale Backroads 11-26-2012 03:44 PM


Location: PFC Gym
Workout: Core Strengthening & Conditioning, Strength
Interval Training
3 Rounds of
15x Two Handed Kettlebell Swing @ 35#
6x ad mat sit up
6x push up
6x ab wheel roll out
6x overhead press @ 65#

Location: Armstrong Woods

Workout: Endurance > 90
Hike - Loop hike with the Sonoma County Wanderers

Miles: 7.0
Time: 04:13:20

Location: Armstrong Woods 11-24-2012 09:05 AM

Location: Sonoma County

Workout: Endurance > 90
Cycling - Road Bike
West Dry Creek Tour with Marcie

Miles: 10.0
Time: 01:30:13

Location: Sonoma County 11-23-2012 09:52 AM

Location: Clover Springs

Workout: Endurance < 90
Speed Hike - Creek Trail - Lower Forest

Miles: 2.0
Time: 00:36:30

WooHoo! Get Started!!

Location: PFC Gym
Workout: Core Strengthening and Conditioning
3 Rounds of
6x push up
6x sit up
6x ab wheel
10x TH KB swing

3x 5 Overhead press @ 65#

HR: 120/149
Time: 00:23:06

Location: Hood Mountain Regional Park

Workout: Endurance > 90
Speed Hike - Gunsight Rock and Hood Mountain summit

Via the Nattkemper/Goodspeed trail

Miles: 6.42
Time: 03:25:07 (includes lunch stop)

Location: Points Reyes

Workout: Endurance > 90
Hiking - Fire Trail-Sky Trail-Woodward Valley Trail-Coast Trail-Sculptured Beach/Secret Beach-Beach back to truck.


Miles: 12.67
Time: Cout as 05:30:00

Location: Points Reyes 11-11-2012 10:52 AM

Location: Lake Sonoma

Workout: Endurance > 90
Hiking - Oak Knoll Trail out and back

Time: 01:34:00
Miles: 4.11

Location: Lake Sonoma 11-10-2012 11:07 AM

Location: Gold lake

Workout: General
Paddling - Tour Gold Lake

A nice paddle around Gold Lake in the Lakes basin area off hwy 49 @ Bassetts, Ca.

Time: Count as 02:00:00
Approx Miles: 4.0

Location: Lakes Basin area

Workout: Endurance > 90
Hiking - Sierra Buttes look-out attempt

We got turned around because of deep snow and ran out of time.

Approx Miles: 7.0
Time: 03:00:00

October Totals

Days this month: 31

Some form of exercise: 12 of 30 days

Approx. exercise hours: 34.0

Approx. hiking/climbing miles: 45.0

Cycling miles: 7.0

Paddling miles: 23.0

OCTOBER WORKOUTS - At A Glance