Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road - Asti Loop

Time: 00:46:08
Miles: 11.65
HR: Ave 140 / Max 215

Location: Lake Sonoma

Workout: Endurance, Play Different Sports
Paddle - Out Yorty Creek and up Cherry Creek

Time: Count as 05:00:00
Miles: 9.6

Location: PFC Gym

Workout: Core Strength, Strength
Kettlebell Swings, Stronglifts

5 Rounds of
25x Two Handed Kettlebel swing @ 44#
   1 minute rest between rounds


Stronglifts 5x5  W/o A - #3
5x 5 squat @ 95#
5x 5 bench press 2 110#
5x 5 barbell rows 2 105#


Time:00:43:40


Workout: Move Naturally
Hike - Russian River
Hike closed Washington School Road to the river and back


Time: 00:38:52
Miles: 1.5

Capture California shot

Marcie gets in some natural movement

Dirty Girls - Dead Fucking Last

Sam getting natural movement

Can't beat Wine Country!

Location: Cloverdale Backroads

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

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

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.

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 at sunrise.

Workout: Endurance < 90, Core Strengthening and Conditioning

South Ridge to first turn - Short 33# Bulgarian Bag Swings

2 rounds of at 33#

10x Bulgarian Bag cleans

10x BB clean squat

10x BB clock swings

4 Rounds of

20x walking lunge with 33# BB

Time: 00:46:43

Miles: 2.0

Location: Cloverdale Backroads

Workout: Endurance < 90

Cycling - Preston loop

Time: 00:37:53

Miles: 7.0

HR: (ave./max) 149/174

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: 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: Cloverdale backroads

Workout: Endurance <90

Cycling / Road Bike - Preston Loop

In Reverse. Long version

Miles: 8.6

Time: 00:37:37

Location: Cloverdale Backroads, PFC Gym

Workout: Endurance
Cycling/Road Bike - Asti out & back
Miles: 8.6
Time: 00:30:10


Workout: Power
PFC Gym - Weights
Deadlift
 5x @ 185#
 5x @ 195#
 5x @ 205#
 5x @ 215#
 5x @ 225#
3 Rounds of
 10x push-up
 10x abmat sit-ups
 10x ba pull-ups
Back Squat
 3x 10 @ 65#


Time: 00:30:00

Location: Cloverdale Backroads

Workout: Endurance

Cycling/Road Bike - Cloverdale Loop

A loop around Cloverdale using the backstreets, Frontage Rd., River Park Trail.

Time: 00:40:56

Miles: 10.2