April Final

ACTUAL WORKOUT TOTALS

Days this month: 30

Some form of exercise: 14 of 30 days

Approx. exercise hours: 27.45

Approx. hiking/climbing miles: 46.25

Paddling miles: 7.0

Cycling miles: 28.3

APRIL WORKOUTS - At A Glance

4/30 - Cycling, PFC Gym

4/28 - Low Tide hike @ Point Reyes

4/27 - Survivor Mud Run

4/23 - PFC Gym/Power

4/22 - Clover Springs hike

4/13 - Hiking at Prairie Creek Redwoods State Park

4/12 - PFC Gym

4/11 - Clover Springs Hike, PFC Gym

4/9 - Cycle, PFC Gym

4/8 - Clover Springs, PFC Gym

4/7 - Gualala River Paddle

4/6 - Lake Sonoma Hike, PFC Gym

4/2 - Cycle

4/1 - Clover Springs Hike, PFC Gym

Local:Clov Backroads, PFC Gym

Local:Clov Backroads, PFC Gym 04-30-2013 04:26 PM

Location: Point Reyes

Workout: Endurance, Natural Movement
Low tide hike - Miller's Cave to Wildcat Camp and out

Miles: 12.4
Time: 06:00:00

Workout Partner: M. Mills

Location: Nor Cal

Workout: Endurance, Play Different Sports
Nor Cal Survivor Mud Run

Miles: 3.2
Time: 02:00:00

18 obstacles 

Post run victory celebration!

Location: PFC Gym

Location: PFC Gym 04-23-2013 04:18 PM

Location: Clover Springs

Location: Clover Springs 04-22-2013 06:13 PM

Location: Humboldt County

Workout: Endurance, Natural Movement

Hike - 18 mile loop at Prairie Creek Redwoods State Park

From our camp...

- To Visitor's Center

- James Irvine Trail to Coastal Trail

- Coastal Trail to Ossagon Trail (with 1/2 mile hike out to the ocean)

- Ossagon Trail to Drury Scenic Parkway

- Drury Scenic Parkway to Zig Zag #2 Trail

- Followed the Prairie Creek Trail down to the Zig Zag #1 Trail

- Zig Zag #1 trail to the WestRidge Trail

- West Ridge Trail back to the Visitor's Center and camp

Miles: 18.0

Time: 06:35:00

Location: PFC Gym

Workout: Power
3 Rounds of
20x THKB swings

Stronglifts 5x5


Location: PFC Gym 04-12-2013 08:18 AM

Location: Clover Springs

Workout: Endurance < 90
Hike - Clover Springs/Creek Trail

Miles: 2.0
Time: 00:32:16


Location: PFC Gym
Workout: Core Strengthening, Power
3 Rounds of
- 15x THKB Swing @ 44#
- 15x sit-up
- 15x ab wheel
- 16x lunge @ 20# med ball

Stronglifts 5x5

Time: 00:27:00

Local: Clov Backroads, PFC Gym

Workout: Endurance < 90, Power
Warm-up: Cycle - Cloverdale Tour.
Lift: Stronglifts 5x5

Miles: 6.6
Time: 00:57:55

Local: Clov Backroads, PFC Gym 04-09-2013 04:12 PM

Location: Clover springs

Workout: Endurance < 90, Natural Movement
Speed Hike - South Ridge Trail

Miles: 3.0
Time: 00:53:56


Location: PFC Gym
Workout: Power
Stronglifts 5x5

Location: Mendocino Coast

Workout: Endurance, Power
Paddling - Paddle up the Gualala River 3.5 miles

Miles: 7.0 round trip
Time: Count as 03:00:00

Location: Lake Sonoma

Workout: Endurance > 90
Speed Hike - Gray Pine Flat/Lone Rock Loop

Miles: 3.27
Time: 01:09:23

Location: PFC Gym
Workout: Core, Power
3 Rounds of
 10x abmat sit up
 10x push up
 10x ab roll out
 10x lunge with 33# sandbag

Stronglifts 5x5

Location: Sonoma County Backroads

Workout: Endurance < 90
Cycling - Road Bike
Dutcher Creek Rd. out-and-back

Miles: 14.0
Time: 00:43:00

Location: PFC Gym
Workout: Power
Stronglifts 5x5

Time: 00:27:00

Location: Clover Springs

Workout: Endurance < 90
Speed Hike - Creek Trail

Miles: 2.0
Time: 00:53:00

Location: PFC Gym
Workout: Core Strength and Conditioning

Time: 00:22:00

March Totals

Days this month: 30

Some form of exercise: 16 of 30 days

Approx. exercise hours: 33.25

Approx. hiking/climbing miles: 45.0

Paddling miles: 15.0

Cycling miles: 49.0

MARCH WORKOUTS - At A Glance

3/30 - Lake Sonoma Hike

3/26 - Clover Springs Hike, PFC Gym

3/24 - Paradise Flume Trail Hike

3/23 - Table Mountain Hike

3/22 - Cycle, PFC Gym

3/20 - Cycle, PFC Gym

3/19 - PFC Gym

3/18 - Cycle, PFC Gym

3/17 - Cycle, PFC Gym

3/13 - Lake Sonoma Paddle

3/12 - Cycle, PFC Gym

3/9 - Berryessa Peak hike

3/8 - Cycle, Gym - Core Strength & Condition

3/7 - South Ridge hike at Clover Springs

3/3 - Lake Sonoma paddle & hike

3/2 - Putah Creek paddle