March Totals

MARCH TOTALS

Days This Month: 31

Some form of exercise: 15 of 31 days

Exercise hours: 28.0

Hiking/Climbing miles: 22.0

Paddling miles: 0.0

Cycling miles: 13.0

MARCH WORKOUTS AT A GLANCE

3/30 - Clover Springs Hike

3/29 - PFC Gym

3/26 - Clover Springs Speed Hike / PFC Gym

3/25 - PFC Gym

3/23 - PFC Gym

3/22 - Cloverdale Road Cycle, PFC Gym HIIT

3/21 - Clover Springs Hike

3/19 - Clover Springs Hike

3/14 - Hike/Core Strength @ PFC Gym

3/10 - Clover Springs Hike

3/8 - Clover Springs Hike

3/7 - Clover Springs/PFC Gym Workouts

3/4 - Cycling Cloverdale Backroads

3/3 - Clover Springs Hike

3/1 - Clover Springs Hike

Location: Clover Springs Open Space

Workout: Endurance < 90

Speed Hike - The Big Loop

Time: 01:02:00

Distance: 3.25 miles

Work Load: High

Location: PFC Gym

Workout: Core Strengthening & Conditioning, Strength

Stretching

- 27 minutes 

 

Core Strength

3 Rounds of

- 6x Abmat

- 6x Push-ups (from knees-protecting sore shoulder)

- 6x Weighted Forward Lunge

- 6x Weighted Reverse Lunge

- 6x Ab Wheel Roll-out

- 12x 12# Medicine Ball Wood Choppers (6 each side)

 

Kettle Bell Complex @ 35#

3 Rounds of

- 10x Two Handed swing

- 6x Two Handed Clean & Press

- 6x Single Handed Overhead Snatch (3/3)

- 6x Goblet Squat 

 

3 Rounds of Clean & Press Ladder

- 6x C&P x3 (3/3)

- 6x C&P x2 (3/3)

- 6x C&P x1 (3/3)

 

Total Time: 01:38:22

Distance: 0.0 miles

 

Location: Clover Springs Open Space

Workout: Endurance < 90

Speed Hike - Loop

Time: 01:18:48

Distance: 3.1 miles

Ascent/Descent: 1020ft

 

Location: PFC Gym

Workout: Core Strength Complex

Time: 00:31:49

 

Location: PFC Gym

Work: Strength

Core Strengthening & Conditioning

Lifting -  Dumbell Complex

Time: 01:45:00

Distance: N/A

Work Load: High

Location: PFC Gym

Workout: Muscle Stability and Mobility

Stretch - Full Body Complex

Time: 00:39:22

Distance: N/A

Work Load: Light

 

Location: Cloverdale Backroads, PFC Gym

Workout: Power

Road Cycling - Cloverdale Short Loop

Time: 00:21:00

Distance: 3.80 miles

Work Load: High 

 

Workout: Strength

Core Strengthening & Conditioning

Kettlebell Complex - 3 Rounds of

Time: 00:24:00

Distance: 3.80 miles

Work Load: High

Location: Clover Springs Open Space

Workout: Endurance < 90

Hike - Clover Springs Loop

Time: 01:07:00

Distance: 3.15

Work Load: Medium

Location: Clover Spring Open Space

Workout: Endurance < 90

Hike - With Silo 

Time: 00:50:00

Distance: 2.15

Work Load: Light

Location: Clover Springs, PFC Gym

Workout: Endurance < 90, Core Strength

Workout - Hike, Core Strengthening Intervals

Time: 03:02:28

Distance: 3.0

 

Location: Clover Springs Open Space

Workout: Endurance < 90

Hike - Clover Springs

With Silo

Distance: 1.9 miles

Time: 00:48:00

Location: Clover Springs Open Space

Workout: Endurance < 90

Hike - Loop

Time:01:00:03

Distance: 2.83 miles

Training Load: Light/Medium

Location: Clover Springs Open Space / PFC Gym

Workout: Endurance < 90 

Hike - Andiamo Trail/Eggelleggen Trail Loop

PFC Gym - Core Strengthening & Conditioning

Time: 01:22:30

Distance:2.84 miles

Training Load: High

Location: Cloverdale Backroads

Workout: Endurance < 90

Road Cycling - Cloverdale Loop

Time: 00:50:51

Distance: 9.32 miles

Training Load: Medium

Location: Clover Springs Open Space

Workout: Endurance < 90

Hike - Trail Loop hike with Silo

Time: 00:50:51 

Distance: 2.77 miles

Training Load: Light

Location: Clover Springs Open Space

Workout: Endurance < 90

Hike - Andiamo Trail/Eggelleggen Trail Loop

Time: 01:07:53

Distance: 2.82 miles

Training Load: Medium

FEBRUARY 2021 Totals

Days This Month: 28

Some form of exercise: 5 of 28 days

Exercise hours: 6.0

Hiking/Climbing miles: 15.75

Paddling miles: 0.0

Cycling miles: 4.5

FEBRUARY WORKOUTS AT A GLANCE

2/21 - Lake Sonoma Hike

2/17 - Clover Springs Hike

2/15 - Lake Sonoma Loop Hike

2/12 - Road Cycling - Cloverdale Loop

2/5 - Clover Springs Speed Hike

Location: Lake Sonoma

Workout: Endurance < 90

Hike - Lake Sonoma/Loop from main parking lot

Time: 01:40:05

Distance: 4.5 miles

Training Load: Medium

Hike link at Polar Flow...

https://flow.polar.com/shared/7e52acb47a8866a7452ef7d187eb45ad

Location: Clover Springs Open Space

Workout: Endurance < 90

Hike - Clover Springs Loop

Time: 01:00:07

Distance: 2.75 miles

Training Load: Medium 

 

Location: Lake Sonoma

Workout: Endurance > 90

Distance Hike - 1/2 Canoe Trail/Hot Springs Arm Trail 

Training Load: Advanced

Time: 01:58:50

Distance: 5.5 miles

Location: Cloverdale Backstreets

Workout: Endurance < 90

Cycling - Road/Cloverdale Loop

Training Load: light

Time: 00:28:28

Distance: 4.72 Miles

Location: Clover Springs

Workout: Endurance < 90

Speed Hike - Andiamo Trail/Preserve Trail Loop

Time: 00:53:29

Distance: 3.0 miles

 

Notes: Rested twice on the climb up, jogged about half way down

January 2021 Final

 ...OK, not as much as I wanted, but it was a start.

January 2021

Days This Month: 31

Some form of exercise: 8 of 25 days

Exercise hours: 12.75

Hiking/Climbing miles: 25.0

Paddling miles: 0.0

Cycling miles: 0.0

JANUARY WORKOUTS AT A GLANCE

1/25 - Clover Springs Speed Hike

1/24 - Clover Springs Speed Hike

1/17 - Sonoma Coast Hike

1/15 - Lake Sonoma Hike

1/12 - Lake Sonoma Hike

1/10 - Clover Springs Hike

1/5 - Clover Springs Hike

1/1 - Lake Sonoma Hike

Location: Clover Springs

Workout: Endurance < 90

Speed Hike: Creek Trail - loop

 

Training Load: Medium

Time: 01:18:22

Distance: 2.5 miles

Location: Clover Springs

Workout: Endurance < 90

Speed Hike: Tank Road / Clark Trail / Preserve Trail - loop

 

Training Load: Medium

Time: 00:57:37

Distance: 2.78 miles

Location: Sonoma Coast

Workout: Endurance > 90

Hike - Kortum Trail out-and-back from Goat Rock Road

Distance: 5.11 miles

Time: 03:27:19

Location: Lake Sonoma

Workout: Endurance > 90

Hike: Oak Knoll Trail/Huff N' Puff Trail - Out and Back

Time: 02:24:07

Distance: 4.75 miles

Location: Lake Sonoma

Workout: Endurance < 90

Hike - Lone Rock Trail

Time: 01:36:07

Miles: 4.0

Location: Clover Springs

Workout: Hike - Endurance < 90

Route: North Ridge up and back

Time: 00:45:57

Miles: 1.92

Polar Flow Hike Data

Location: Clover Springs

Workout: Endurance < 90

Hike - Traverse Trail/Meadow Trail

 

Miles: 2.12

Time: 00:39:35

 

 

 

Location: Lake Sonoma

Workout: Endurance < 90 

Hike - 1/2 Canoe Trail