Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road - Asti Loop

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

Location: Sonoma County Backroads

Workout: Endurance > 90, Power
Cycling / Road Bike - Canyon Road Loop
With Kevin H. Out Dutcher Crk Rd., return the Frontage Rd.

Miles: 22.8
HR: 127/217
Time: 01:47:49


Location: PFC Gym
Workout: Strength
Stronglifts 5x5 - W/O b - 2
5x5 squat 2 85#
5x5 bench press @ 100#
5x5 barbell row @ 105#


Time: 00:16:57
Total Workout Time: 02:04:46

Location: Cloverdale Backroads

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

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

LocatioN: Cloverdale Backroads / PFC Gym

Workout: Endurance

Cycling - Preston Loop

Miles: 6.75

Time: 00:26:15

Workout: Core Strength & Conditioning

2 Rounds of

25x THKB Swing @ 35#

15x sit up

15x push up

15x ab wheel

Total Time:00:52:03

Location: Cache Creek Wilderness Area

Workout: Endurance > 90

Bike/Hike - Judge Davis/Redbud trail in Cache Creek wilderness Area

Cycling Miles: 9.4

Hiking Miles: 12.2

From the Redbud Trail Head on Hwy 20, ride 9.4 miles to the Judge Davis Trail Head.

Hike through the Cache Creek Wilderness Area linking up the Judge Davis/Redbud trail.

Total Workout Time: 05:09:00

Riding up Hwy 20.

The Judge Davis trailhead.

On the Judge Davis trail.

Looking down the ridge towards Wilson Valley.

First look into Wilson Valley and Cache Creek.

Wide open Wilson Valley.

Cache Creek in Wilson Valley.

Looking back at Wilson Valley on the climb out.

Further along the Redbud Trail.

The third and final creek crossing.

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: Bizz Johnson Traill - Susanville, CA

Workout: Endurance > 90, Power

Cycling / MTB - Bizz Johnson Trail

Westwood to Susanville

Riders/bikes shuttled from Susanville to Westwood by the Forest Service (fee required).

Rode the first 8 miles at a fast pace, then slowed down when the landscape opened up to take photos and enjoy the scenery.

Approx. Miles: 30.0

Time: Count as 03:00:00 (actual riding time)

Other riders getting ready at the Historic Train Depot in Susanville.

Open valley with farm houses.

Historic trestle.

Also a couple old train tunnels.

The home stretch.

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

Workout: Endurance
Cycling/Road Bike - McCutchen Ranch
 Out and back via Crocker Rd., Old Geysers Rd.


Time: 00:54:33
Miles: 13.8

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

Location: Cloverdale Backroads

Workout: Endurance Less Then 90
Clycling/Road Bike - Cloverdale Tour
Ride Map

Miles: 13.2
Time: 00:51:08


Location: PFC Gym
Workout: General

3 Rounds of
5X Abmat Sit ups
5X Abwheel Roll out
5X Push ups
5X Kipping Pull Ups
10X Air Squats
10X Lunge (5 each r & l)

3 Rounds of
5X Press @ 65#
5X Push press @ 65#
5X Clean and press @ 65#

100X Step up on 12 inch box w/20# med ball (50 each r & l)

3X 30 second 38# Slosh Pipe overhead hold - rest 30 seconds

Time: 00:36:00

Location: Lake Sonoma

Workout: Endurance >90 (more lower body joint abuse)
Road Bike Ride - Trail Run/Speed Hike

From the Visitor's center parking lot, ride Rockpile Road to the Grey Pines Flat Trailhead.
Time: 00:28:34

Get on the No Name Flat trail and ditch bike, helmet and cycling shoes in bushes.

(shitty picture)

Slip on me trail shoes and take off runnin'.

On the newly cut section that connects Grey Pines Flat with No Name Falt.

From No Name Flat Trail, run to Lone Rock Trailhead and start down the Dry Creek Trail. The sun was trying to break through.

Running through the Redwood Grove.

Man...., the sun is almost breaking through.

Now running through Oak and Madrone.

Headed up through the Grey Pines toward the trailhead.

Popping out at the Grey Pines Flat Trailhead.
Time: 01:26:56

Get Bike and gear, rip back down to the Visitor's Center.

Time: 01:42:56

Total Time: 01:42:56

_______________
Location: PFC Gym

Workout: Power

Qlympic Lifts

3 Rounds of @ 75#

- 5X press

- 5X Push Press

- 5X Push Jerk

Deadlift

- 10X @ 165#

- 8X @ 175#

- 6X @ 210#

- 4X @ 245#

- 3X @ 255#

Time: 00:27:00

Total Workout Time: 02:09:56

Location: Cloverdale Backroads

Workout: Endurance <90
Road Bike Ride - North / South Loop
From home to, Central Exit, Frontage Road, River Park Trail to Preston, Cloverdale Blvd. through town to South Exit, back on Frontage Road to Central Exit, home.

Time: 00:43:18

Location: West Hills Trails
Workout: Endurance <90
Trail Run / Speed Hike
Up - Main trail, Creek trail.
Down - South Side Traverse, Main Trail.
With Katie.

Time: 00:33:00