Cycling/Road Bike - Warm Springs Dam
Out & back from home via Dutcher Crk. Rd.
Time: 1:10:00
Miles: 17.32
Tuesday, September 15, 2009
Location: Lake sonoma
Actual: 9/14/09
Workout: Endurance <90Trail Hike with Katie
Boat Launch Trial/Gray Pines Trail loop
Time: 00:30:00
Monday, September 07, 2009
Location: Sonoma County Backroads
Workout: Endurance <90
Cycling/Road Bike - Canyon Road loop
Via Dutcher Creek/Dry Creek Roads. Return Chianti/Frontage Road.
Slight headwind at Geyserville which increased as I rode north towards Cloverdale.
Approx. Output: 75%
Miles: 18.92
Time: 01:18:22
Sunday, September 06, 2009
Location: Cloverdale Backroads
Workout: Endurance
Cycling/Road Bike
Preston Loop with downtown return
Miles: 7.8
Time: 28.10
Sunday, August 30, 2009
August Final
Days in August: 31
August exercise days: 1
August exercise hours: 1
August Cycling miles: 12.0
Location: West Hills, Cloverdale Backroads
8/29Workout: General
West Hills hike with Katie
Time: 00:30:00
8/30
Workout: General
Cycling/Road Bike
Asti out and back from home.
Time: 00:28:10
Miles: 7.3
Workout:Gym
Getting going again
3 Rounds of
5x push-up
5x Abmat sit-up
5x band assisted kipping pull-up
3x 5 clean & press @ 65#
Saturday, August 01, 2009
JULY FINAL
Days in July: 31
July exercise days: 1 (No post - Preston Loop, long version)
July exercise hours: 1
July cycling miles: 12.0
Sunday, July 12, 2009
Updating
No workouts for a while. Still remodeling. I should ride my bike. I should swing a Kettlebell.
Sunday, May 31, 2009
MAY FINAL
Days in May: 31
May exercise days: 7 of 31
May exercise hours: 9.0
May cycling miles: 24.0
Location: ...?
Whaaatt???
Along with getting hammered at work (work load, not drunk), the Stanley Cup play-offs ;) , and starting a remodel of Wyatt's room, there doesn't seem to be any time left for much else.
PFC Gym needs a fookin' remodel!
May exercise days: 7 of 31
May exercise hours: 9.0
May cycling miles: 24.0
Location: ...?
Whaaatt???
Along with getting hammered at work (work load, not drunk), the Stanley Cup play-offs ;) , and starting a remodel of Wyatt's room, there doesn't seem to be any time left for much else.
PFC Gym needs a fookin' remodel!
Thursday, May 28, 2009
Location: Russian River
Actual: 5/27
Workout: General
Kayaking - Russian River
It was hot, so after work I had Marcie drop me off with the kayak at Preston and I floated the stretch down to the First St. bridge. Nothing technical with only one short run that had to be avoided because of sweepers.
Time: Count as 00:30:00
Workout: General
Kayaking - Russian River
It was hot, so after work I had Marcie drop me off with the kayak at Preston and I floated the stretch down to the First St. bridge. Nothing technical with only one short run that had to be avoided because of sweepers.
Time: Count as 00:30:00
Sunday, May 24, 2009
Location: Cloverdale Backroads
Actual: 5/23/09
Workout: General
Cycling/MTB - Old Kelly RoadI have never been out this road. The locked gate is gone and a guy told me he had rode out it, so I went to check it out.
Many years ago it was a private road used mainly for hauling timber in from the coast. I expected to be able to ride a ways out, but there is a locked gate after about a mile.Looking back at Alexander Valley at the locked
Total Miles: 5.3
Time: 00:30:00
Workout: General
Cycling/MTB - Old Kelly RoadI have never been out this road. The locked gate is gone and a guy told me he had rode out it, so I went to check it out.
Many years ago it was a private road used mainly for hauling timber in from the coast. I expected to be able to ride a ways out, but there is a locked gate after about a mile.Looking back at Alexander Valley at the locked
Total Miles: 5.3
Time: 00:30:00
Tuesday, May 19, 2009
Saturday, May 09, 2009
Location: Lake Sonoma
Workout: Power
Yorty Creek kayaking/Paddle
Marcie and I took the Sit-on-tops out Yorty Creek for a paddling workout.
Near the Yorty Creek boat in campsites.
Headed toward the Kelly Road arm.
M back in Yorty Creek.
Time: count as 03:00:00
Friday, May 08, 2009
Location: PFC Gym
Workout: Core Strengthening & Conditioning
Warm up
Stretch
Jump Rope - 3X 100
3 Rounds of
25x 44# KB Two Handed Swing
10x Abmat Sit-ups
7x Push ups
10x 20# Med Ball Cleans
10x 20 inch Box Jump
7x Deadlift @ 135#
3 Rounds of
7x Press @ 65#
7x Push Press @ 135#
3 Sets of
5x Band assisted Pull Ups
Time: 00:50:00
Thursday, May 07, 2009
Location: West Hills
Workout: Endurance Less Then 90, Core Strengthening & Conditioning
Trail Hike/Scramble
Main fire trail/scramble up to and beyond Lower Falls/Main fire Trail/down Lower Creek Trail.
With Katie.
Time: 00:57:00
Location: Sonoma County Backroads
Workout: Endurance
Cycling/Road Bike - Geyserville Loop
From Cloverdale ride the old Redwood Highway to Zanzi Lane/Chainti Rd./Canyon Rd./Dry Creek Rd./Dutcher Creek Rd. to home.
Miles: 18.7
Time:01:10:12
Total time: 02:07:12
Trail Hike/Scramble
Main fire trail/scramble up to and beyond Lower Falls/Main fire Trail/down Lower Creek Trail.
With Katie.
Time: 00:57:00
Location: Sonoma County Backroads
Workout: Endurance
Cycling/Road Bike - Geyserville Loop
From Cloverdale ride the old Redwood Highway to Zanzi Lane/Chainti Rd./Canyon Rd./Dry Creek Rd./Dutcher Creek Rd. to home.
Miles: 18.7
Time:01:10:12
Total time: 02:07:12
Wednesday, May 06, 2009
Location: Lake Sonoma
Workout: General
Trail Hike/Fish
From the Skaggs Springs Vista Trail Head, hike down to Little Warm Springs Creek, fish the cove, then hike back out on the Laughing Springs Trail.
Time: Count as 01:00:00
Trail Hike/Fish
From the Skaggs Springs Vista Trail Head, hike down to Little Warm Springs Creek, fish the cove, then hike back out on the Laughing Springs Trail.
Time: Count as 01:00:00
Tuesday, April 28, 2009
Location: Cloverdale Backroads
April Totals
Days in April: 30
Some form of exercise 9 of 30 days
Approx. workout hours: 15.5
Cycling miles: 47.5
Actual 4/27
Workout: Endurance less then 90
Cycling / Road Bike - Preston Loop
Miles: 7.2
Time: 00:26:00
Days in April: 30
Some form of exercise 9 of 30 days
Approx. workout hours: 15.5
Cycling miles: 47.5
Actual 4/27
Workout: Endurance less then 90
Cycling / Road Bike - Preston Loop
Miles: 7.2
Time: 00:26:00
Sunday, April 26, 2009
Location: Lake Sonoma
Workout: Endurance Less then 90
Speed Hike
From No Name Flat trail Head, North Slope Trail/Crowley's Lake View Trail/Fire Road loop.
Approx. Miles: 4.0
Time: 01:00:00
Saturday, April 25, 2009
Location: Cloverdale Backroads
Workout: Endurance less than 90
Cycling / Road Bike - McCutchen Ranch Out & Back
From home, Frontage Road, Crocker Road, Old Geysers Road, Old Redwood Hwy to the McCutchen Ranch north of town, then back. When I got back to First St. in town, over to the West side and back home.
Route Map Here
Miles: 14.21 (my bike computer reading)
Time: 00:55:56
Cycling / Road Bike - McCutchen Ranch Out & Back
From home, Frontage Road, Crocker Road, Old Geysers Road, Old Redwood Hwy to the McCutchen Ranch north of town, then back. When I got back to First St. in town, over to the West side and back home.
Route Map Here
Miles: 14.21 (my bike computer reading)
Time: 00:55:56
Sunday, April 19, 2009
Location: Calistoga, Ca
Workout: Endurance >90
Actual Date: 4/18/09
Hike - Oat Hill Mine trail to Aetna Springs trailhead and back.
From the Oat Hill Mine Trailhead in Calistoga, hike the Oat Hill Mine Trail to Aetna Springs Trailhead in Pope Valley and back.
Miles: 16.0
Time: 07:40:00
Actual Date: 4/18/09
Hike - Oat Hill Mine trail to Aetna Springs trailhead and back.
From the Oat Hill Mine Trailhead in Calistoga, hike the Oat Hill Mine Trail to Aetna Springs Trailhead in Pope Valley and back.
Miles: 16.0
Time: 07:40:00
Monday, April 13, 2009
Location: West Hills
Workout: Endurance Less Than 90
Speed Hike - West Hills
At a fast pace, all uphill to the top. Lower Creek Trail/Main Fire Road/Upper forest Trail.
Time: 00:45:00
Location: PFC Gym
Workout:Power
25X Renegade Man Makers w/20# DB's
25X Deadlift @ 145#
25X Sit-ups
25X Squats
25X 20# Med Ball Clean & Press
Time: 00:39:00
Sunday, April 12, 2009
Location: Cloverdale Backroads
Workout: Endurance Less Then 90
Clycling/Road Bike - Cloverdale Tour
Ride Map
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
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
Saturday, April 11, 2009
Saturday, April 04, 2009
Location: Sierra Nevada
Workout: General
Echo Summit Snow play
With Marc, Lau, Wy, and KT
Snow ball fights and sledding to finish up Lauren's spring break.
Adventure Mountain @ Echo Summit. It should be called Little Mexico Mountain.
Packing up to leave. It was Katie's (our Shorthair) first time in the snow and she loved it!
Time: Count as 00:01:00
Echo Summit Snow play
With Marc, Lau, Wy, and KT
Snow ball fights and sledding to finish up Lauren's spring break.
Adventure Mountain @ Echo Summit. It should be called Little Mexico Mountain.
Packing up to leave. It was Katie's (our Shorthair) first time in the snow and she loved it!
Time: Count as 00:01:00
Thursday, April 02, 2009
Location: Cloverdale Backroads
Workout: Uphill Endurance less than 90
Cycling/MTB - Hot Springs Road
From home, ride uphill for 1.7 miles to the cattle guard at the first crest and back.
The goal is to start to gain back endurance, so I spun in low gears all the way up. The legs felt good, the lungs didn't.
Time: 00:30:00
Miles: 4.0
Cycling/MTB - Hot Springs Road
From home, ride uphill for 1.7 miles to the cattle guard at the first crest and back.
The goal is to start to gain back endurance, so I spun in low gears all the way up. The legs felt good, the lungs didn't.
Time: 00:30:00
Miles: 4.0
Wednesday, April 01, 2009
Location: Cloverdale Backroads
Workout: Endurance less than 90
Cycling/Road Bike - Preston loop (long version)
Time: 00:34:06
Miles: 9.1
Cycling/Road Bike - Preston loop (long version)
Time: 00:34:06
Miles: 9.1
Tuesday, March 31, 2009
Monday, March 30, 2009
Location: Lake Sonoma
Actual Date: Sunday 3/29/09
Workout: General
Lake Sonoma Trail hike
Started out with the intent to run/speed hike the Gray pines/Lone Rock Loop. My ankle popped out about 10 minutes in to the hike, so I ended up hobbling around for awhile checking out a new trail.
Time: Count as 00:30:00
Saturday, March 28, 2009
Location: Sonoma Backroads
Workout: Endurance less then 90
Cycling - Road Bike
Out to Dutcher Creek Rd./Dry Creek Rd. intersection and back.
Time: 00:53:00
Approx. Miles: 15.0
Location: PFC Gym
Workout: Light Weights
The first weight workout in about 5 months. Went short and light.
Warm Up5X 10 20# DB press
5X 35# Russian Twist
5X 44# two Handed KB Swing
Press / Deadlift3X 5 @ 65# Press
3X 5 @ 165# DL
2X 5 @ 75# Press
2X 5 @ 185# DL
Time: 00:31:00
New Salomon trail running shoes (far left).
The others second from left to right: Merrells - my old trail running, approach shoes. Glued and sewn several times; 5.10 Mountain Masters - approach/climbing shoe. Glued a few times; Nike - gym shoes.
Cycling - Road Bike
Out to Dutcher Creek Rd./Dry Creek Rd. intersection and back.
Time: 00:53:00
Approx. Miles: 15.0
Location: PFC Gym
Workout: Light Weights
The first weight workout in about 5 months. Went short and light.
Warm Up5X 10 20# DB press
5X 35# Russian Twist
5X 44# two Handed KB Swing
Press / Deadlift3X 5 @ 65# Press
3X 5 @ 165# DL
2X 5 @ 75# Press
2X 5 @ 185# DL
Time: 00:31:00
New Salomon trail running shoes (far left).
The others second from left to right: Merrells - my old trail running, approach shoes. Glued and sewn several times; 5.10 Mountain Masters - approach/climbing shoe. Glued a few times; Nike - gym shoes.
Friday 3/27
Location: West Hills
Workout: Endurance < 90
Trail Run/Hike
Lower Creek Trail / South Side Traverse
Time: 00:55:00
Workout: Endurance < 90
Trail Run/Hike
Lower Creek Trail / South Side Traverse
Time: 00:55:00
Tuesday, March 24, 2009
Location: Cloverdale Backroads
Workout: Endurance <90
Cycling - Road Bike
Preston Loop
Miles: 7.7
Time: 00:29:14
Cycling - Road Bike
Preston Loop
Miles: 7.7
Time: 00:29:14
Sunday, March 15, 2009
Location: Lake Sonoma
Workout: Endurance < 90
Trail Hike/Climb - Yorty Creek
Out the lakeside fisherman's trail to where Yorty Creek joins the main lake body. Up to the ridge, and back the old fire road a ways. Back on the fisherman's trail back to the truck.
With KT.
Time: 00:59:00
Along the Fisherman's Trail @ Yorty Creek.
The use trail getting slim further out the Yorty Creek arm.
Yorty Creek joining the main lake body of the Dry Creek arm.
Off trail up to the ridge.
Just as I thought, an old fire road.
Looking down into the 0ld Kelly Road arm.
Dropping back down to the Fisherman's Trail on Yorty Creek.
Lone fisherman.
Trail Hike/Climb - Yorty Creek
Out the lakeside fisherman's trail to where Yorty Creek joins the main lake body. Up to the ridge, and back the old fire road a ways. Back on the fisherman's trail back to the truck.
With KT.
Time: 00:59:00
Along the Fisherman's Trail @ Yorty Creek.
The use trail getting slim further out the Yorty Creek arm.
Yorty Creek joining the main lake body of the Dry Creek arm.
Off trail up to the ridge.
Just as I thought, an old fire road.
Looking down into the 0ld Kelly Road arm.
Dropping back down to the Fisherman's Trail on Yorty Creek.
Lone fisherman.
Sunday, March 08, 2009
Location: Sonoma Coast
Workout: Endurance > 90
Trail Hike - Pomo Canyon Trail
From the locked gate to Pomo Campground on Willow Creek road, hike the Red Hill / Pomo Canyon Trail loop to Shell Beach. From Shell Beach hike the Kortum Trail out and back south for about 1/2 mile.
Total Miles: 7.5
Time: 04:00:00
Foggy barn remnants on Willow Creek road.
Second growth Redwood grove at Pomo Campground.
Looking back up the Rissian River Valley from a portion of the Red Hill Trail.
High on the Pomo Canyon Trail on the return. A view of the mouth of the Russian river at Jenner By The Sea.
It was chilly when I came out, so I climbed into the back of my truck and brewed up!
More Info / More / Bill Kortum
Trail Hike - Pomo Canyon Trail
From the locked gate to Pomo Campground on Willow Creek road, hike the Red Hill / Pomo Canyon Trail loop to Shell Beach. From Shell Beach hike the Kortum Trail out and back south for about 1/2 mile.
Total Miles: 7.5
Time: 04:00:00
Foggy barn remnants on Willow Creek road.
Second growth Redwood grove at Pomo Campground.
Looking back up the Rissian River Valley from a portion of the Red Hill Trail.
High on the Pomo Canyon Trail on the return. A view of the mouth of the Russian river at Jenner By The Sea.
It was chilly when I came out, so I climbed into the back of my truck and brewed up!
More Info / More / Bill Kortum
Sunday, March 01, 2009
Location: West Hills
Workout: Endurance < 90
Trail Run/Climb/Hike
Main Fire Road/ Ravine Creek Creek Trail/Upper Ravine Creek (old game trail)/Upper Forest Trail/Lower Forest Trail Loop
- Ran as much as I could, speed hiked when I got tired. Climbed some steep game trails in the upper ravine. Side trip to the Upper Falls pool.
The upper falls on Porterfield Creek.
Conditions: Temp. 53F - Light rain. Trails wet.
Time: 01:03:00
Saturday, February 28, 2009
Tuesday, February 17, 2009
Location: West Hills
Workout: Endurance <90
West Hills - Run / Speed Hike
Speed Hiked up the water tank road, then up the South Ridge. Ran down mountain bike trails to the main fire road and out.
Time: 00:45:00
The upper trail on the South Ridge. Quit over grown. I'll have to head back up there with some shears.
Cloverdale from the trail.
Location: PFC Gym
Workout: general
Wimpy, Wimpy, Wimpy
3 Rounds Of
7X Push Ups
7X Ab Wheel Roll Outs
7X Abmat Sit Ups
7X Band Assisted Kipping Pull ups
At some point I had to get back in the saddle... So this is it!
Time: 00:12:00
Total Time: 00:57:00
West Hills - Run / Speed Hike
Speed Hiked up the water tank road, then up the South Ridge. Ran down mountain bike trails to the main fire road and out.
Time: 00:45:00
The upper trail on the South Ridge. Quit over grown. I'll have to head back up there with some shears.
Cloverdale from the trail.
Location: PFC Gym
Workout: general
Wimpy, Wimpy, Wimpy
3 Rounds Of
7X Push Ups
7X Ab Wheel Roll Outs
7X Abmat Sit Ups
7X Band Assisted Kipping Pull ups
At some point I had to get back in the saddle... So this is it!
Time: 00:12:00
Total Time: 00:57:00
Saturday, February 14, 2009
Friday, February 06, 2009
Saturday, January 17, 2009
Location: Lake Sonoma
Workout: Endurance <90
Cycling/MTB - Rancheria Creek Trail/Half A Canoe Trail
Time: 01:04:35
Miles: 6.8
Location: PFC Gym
Workout: Something to get started
Workout with light weights to work on form
Warm Up
3X 20 @ 44# tow handed Kettlebell swing
3 Rounds Of @ 50# Sandbag
3X Get-up (each R/L)
6X Dead Clean & Pesss
6X dead Clean squat
3X Clean & Lunge (each R/L)
Press
3X 5 @ 65#
3X 5 @ 85#
Dead Clean
3X 5 @ 90#
Time 00:50:00
Cycling/MTB - Rancheria Creek Trail/Half A Canoe Trail
Time: 01:04:35
Miles: 6.8
Location: PFC Gym
Workout: Something to get started
Workout with light weights to work on form
Warm Up
3X 20 @ 44# tow handed Kettlebell swing
3 Rounds Of @ 50# Sandbag
3X Get-up (each R/L)
6X Dead Clean & Pesss
6X dead Clean squat
3X Clean & Lunge (each R/L)
Press
3X 5 @ 65#
3X 5 @ 85#
Dead Clean
3X 5 @ 90#
Time 00:50:00
Location: Lava Beds National Monument
Jan. 12 -14
Workout: General - Climb, Hike and Crawl
I spent a few days crawling around in lava tubes, climbing cinder cones and hiking trails.
Monday - Jan. 12
-Took the direct route to the rim of Gillem's Bluff out of Gillem's Camp. Hiked south along the rim and picked up the trail for the hike back down.
-Hiked out to the Thomas Wright Battlefield and over to Black Crater on the return.
Count as 04:00:00 work
Tuesday - Jan. 13
- Climbed through several of the lava tubes and caves. from Valentine to the south, up to Merrill Ice Cave and Skull Cave.
- Climb to the lookout on Schonchin Butte
Count as 05:00:00 work
Wednesday - Jan 14
- I hiked out to caress the summits of The Three Sisters in the wilderness area, but they would show me no love. A thick fog moved in which prevented me from making the 1/2 mile cross country hike through Sage and Bunchgrass covered lava flows and collapsed lava tubes. When I got far enough away that it was to far to go back and try again, the fog moved off, revealing the saucy siblings.
Time: 02:45:00
Approx. Miles: 7
Total Time: 11:45:00
Workout: General - Climb, Hike and Crawl
I spent a few days crawling around in lava tubes, climbing cinder cones and hiking trails.
Monday - Jan. 12
-Took the direct route to the rim of Gillem's Bluff out of Gillem's Camp. Hiked south along the rim and picked up the trail for the hike back down.
-Hiked out to the Thomas Wright Battlefield and over to Black Crater on the return.
Count as 04:00:00 work
Tuesday - Jan. 13
- Climbed through several of the lava tubes and caves. from Valentine to the south, up to Merrill Ice Cave and Skull Cave.
- Climb to the lookout on Schonchin Butte
Count as 05:00:00 work
Wednesday - Jan 14
- I hiked out to caress the summits of The Three Sisters in the wilderness area, but they would show me no love. A thick fog moved in which prevented me from making the 1/2 mile cross country hike through Sage and Bunchgrass covered lava flows and collapsed lava tubes. When I got far enough away that it was to far to go back and try again, the fog moved off, revealing the saucy siblings.
Time: 02:45:00
Approx. Miles: 7
Total Time: 11:45:00
Saturday, January 10, 2009
Location: Cloverdale Backroads
Workout: Endurance <90
Cycling / Road Bike - Asti Out & Back
From home @ 85% output
Time: 00:32:29
Miles: 8.9
Cycling / Road Bike - Asti Out & Back
From home @ 85% output
Time: 00:32:29
Miles: 8.9
Location: Point Reyes National Seashore
Friday - Jan. 9
Workout: Endurance >90
Hiking - Tomales Point Trail
Out & back on a great trail. I spent a lot of time off the trail checking things out and taking pictures.
Time: 05:20:00 (count as 4 hours work)
Miles: 9.5
Sunrise and fog at the Pierce Point Ranch Traihead
Leaving the fog at the trailhead
Early morning Elk encounter
Sunrise on a rockpile with the Pacific in the background
Looking back at the distant Point Reyes
Sparring Elk
Breakers and rocks @ Tomales Point
Bull Elk above Tomales bay
More Elk
Looking down on McClures Beach - off trail on the bluff
Pierce Point Ranch from the road above
Workout: Endurance >90
Hiking - Tomales Point Trail
Out & back on a great trail. I spent a lot of time off the trail checking things out and taking pictures.
Time: 05:20:00 (count as 4 hours work)
Miles: 9.5
Sunrise and fog at the Pierce Point Ranch Traihead
Leaving the fog at the trailhead
Early morning Elk encounter
Sunrise on a rockpile with the Pacific in the background
Looking back at the distant Point Reyes
Sparring Elk
Breakers and rocks @ Tomales Point
Bull Elk above Tomales bay
More Elk
Looking down on McClures Beach - off trail on the bluff
Pierce Point Ranch from the road above
Sunday, January 04, 2009
Location: Cloverdale Backroads
Workout: Endurance <90
Cycling / Road Bike - Preston Loop
@ 75% output. It was COLD!
Time: 00:41:00
Miles: 7.0
Cycling / Road Bike - Preston Loop
@ 75% output. It was COLD!
Time: 00:41:00
Miles: 7.0
Saturday, January 03, 2009
Location: Lake Sonoma
Workout: Trail Hike
Boat Launch Trail Loop
Easy hike to to get going again.
Time: 01:19:00
Bald Eagle
Skaggs Springs Arm
Fungi
Boat Launch Lot & Bridge
Boat Launch Trail Loop
Easy hike to to get going again.
Time: 01:19:00
Bald Eagle
Skaggs Springs Arm
Fungi
Boat Launch Lot & Bridge
Friday, January 02, 2009
Monday, November 03, 2008
Location: Lake Sonoma
Workout: Endurance > 90
Trail Hike -
Actually did this on Sunday Nov. 2. Out and back.
Time: 01:45:00
Trail Hike -
Actually did this on Sunday Nov. 2. Out and back.
Time: 01:45:00
Saturday, November 01, 2008
Sunday, September 28, 2008
Location: Cloverdale backroads
Workout: Endurance less then 90
Cycling/Road Bike - McCutchen Ranch out and back
Via Crocker Road/Geyser Road/Old Hwy 101 @ 85% output.
Miles: 13.7
Time: 00:46:30
Location: PFC Gym
Workout: Core Strength, Power Endurance, Strength
3 Rounds of @ 50# Sandbag
10X Turkish Get-up (5 ea side)
10X Dead Clean squat
10X Clean and Press
10X Clean and lunge (5 ea side)
10X Snatch
Press
3X 3 @ 95#
3X3 @ 100#
Push Press
3X 3 @ 120#
Deadlift
wwarm up
10X good Morning @ 53# KB
deadlift
5X @ 205#
5X @ 255#
Time: 01:05:00
Cycling/Road Bike - McCutchen Ranch out and back
Via Crocker Road/Geyser Road/Old Hwy 101 @ 85% output.
Miles: 13.7
Time: 00:46:30
Location: PFC Gym
Workout: Core Strength, Power Endurance, Strength
3 Rounds of @ 50# Sandbag
10X Turkish Get-up (5 ea side)
10X Dead Clean squat
10X Clean and Press
10X Clean and lunge (5 ea side)
10X Snatch
Press
3X 3 @ 95#
3X3 @ 100#
Push Press
3X 3 @ 120#
Deadlift
wwarm up
10X good Morning @ 53# KB
deadlift
5X @ 205#
5X @ 255#
Time: 01:05:00
Sunday, September 21, 2008
Location: Sonoma County Backroads
Workout: Endurance > 90
Cycling / Road Bike - Fall Ride
From home - Dry Creek Valley / Alexander Valley Loop
Miles: 38.5
Time: 02:33:20
Output: 50% - 85%
Cycling / Road Bike - Fall Ride
From home - Dry Creek Valley / Alexander Valley Loop
Miles: 38.5
Time: 02:33:20
Output: 50% - 85%
Saturday, September 20, 2008
Location: PFC Gym
Workout: Power, Strength
Warm up
3X - 1 minute jump rope
50X - 35# one handed kettlebell swing (25 each)
Kettelbell Schuffle
Get all the kettelbells out and move between the different weigths doing different lifts
7X - 53# dead snatch (each hand)
5X - double 44# cleans
10X -53# SDHP
10X - 35# windmill (5 each hand)
8X - 44# clean & jurk (4 each hand)
10X - 53# swing snatch (5 each)
10X - 53# figure 8
12X - 53# push press (6 each)
12X - 35# floor press (6 each)
10X - 44# floor pullover
Press
5X 3 @ 95#
Push Press
3X 3 @ 115#
3X 3 @ 125#
Mutant Maker
3X 6 @ 75#
Clean squat + overhead press = 1 mutant maker
Time: 01:09:00
Warm up
3X - 1 minute jump rope
50X - 35# one handed kettlebell swing (25 each)
Kettelbell Schuffle
Get all the kettelbells out and move between the different weigths doing different lifts
7X - 53# dead snatch (each hand)
5X - double 44# cleans
10X -53# SDHP
10X - 35# windmill (5 each hand)
8X - 44# clean & jurk (4 each hand)
10X - 53# swing snatch (5 each)
10X - 53# figure 8
12X - 53# push press (6 each)
12X - 35# floor press (6 each)
10X - 44# floor pullover
Press
5X 3 @ 95#
Push Press
3X 3 @ 115#
3X 3 @ 125#
Mutant Maker
3X 6 @ 75#
Clean squat + overhead press = 1 mutant maker
Time: 01:09:00
Friday, September 19, 2008
Thursday, September 18, 2008
Location: PFC Gym
Workout: Strength
Warm Up
Preston Loop via the River Park Trail/Cloverdale backroads
Miles: 7.1
Time: 00:25:02
10X good mornings @ 53# KB
10X sumo deadlift high pull @ 53# KB
Deadlift
5X @ 205#
2X 5 @ 255#
5X @ 285#
1X @315# (new personal record - failed on second and third attempt at lift)
Squat
3X 10 @ 95#
Hang Clean
3X 5 @ 95#
Total Time: 01:07:02
Warm Up
Preston Loop via the River Park Trail/Cloverdale backroads
Miles: 7.1
Time: 00:25:02
10X good mornings @ 53# KB
10X sumo deadlift high pull @ 53# KB
Deadlift
5X @ 205#
2X 5 @ 255#
5X @ 285#
1X @315# (new personal record - failed on second and third attempt at lift)
Squat
3X 10 @ 95#
Hang Clean
3X 5 @ 95#
Total Time: 01:07:02
Wednesday, September 17, 2008
Location: Sonoma County Backroads
Workout: Endurance <90
Cycling / Road Bike - Canyon Road Loop
Via Dutcher Crk. Rd./Canyon Rd./Old redwood Highway.
Miles: 18.9
Time: 01:08:52
Cycling / Road Bike - Canyon Road Loop
Via Dutcher Crk. Rd./Canyon Rd./Old redwood Highway.
Miles: 18.9
Time: 01:08:52
Tuesday, September 16, 2008
Location: PFC Gym
Workout: Core Strengthening & Conditioning, Power Interval
Warm Up 400 meter row
Core - 6/50
Mix and Match to complete reps. Two minute rest between rounds. Blaze through rounds as fast as possible.
50X - GHD sit up
50X - GHD back extension
50X - 35# barbell haymakers @ 35# bumper plate
50X - abwheel roll out
50X - 180 degrees torso twist (25 eash side)
50X - 53# two handed kettlebell swing
Kettlebell Complex
3 Rounds Of
10X - 53# bottom down snatch
5X - two 44# cleans
10X - 53# swing snatch (5 each side)
10X - 44# push press (5 each side)
5X - jump shrug @ 2- 44#
Then...
3X 3 - press @ 95#
3X 3 - push press @ 105#
3X 3 - push press @ 115#
Time: 01:17:00
Warm Up 400 meter row
Core - 6/50
Mix and Match to complete reps. Two minute rest between rounds. Blaze through rounds as fast as possible.
50X - GHD sit up
50X - GHD back extension
50X - 35# barbell haymakers @ 35# bumper plate
50X - abwheel roll out
50X - 180 degrees torso twist (25 eash side)
50X - 53# two handed kettlebell swing
Kettlebell Complex
3 Rounds Of
10X - 53# bottom down snatch
5X - two 44# cleans
10X - 53# swing snatch (5 each side)
10X - 44# push press (5 each side)
5X - jump shrug @ 2- 44#
Then...
3X 3 - press @ 95#
3X 3 - push press @ 105#
3X 3 - push press @ 115#
Time: 01:17:00
Monday, September 15, 2008
Location: Cloverdale/Russian River
Workout: Stretch
Hike - Railroad Track @ Asti with Katie (out and back)
I have had a couple of strong workout the last couple of days, so I took it easy today with a hike along the old railroad tracks at Asti, Ca.
I hadn't been down there for a long time, but in the past it was always a fun (but short) hike in the Fall because of the changing colors in the vineyards, oaks, walnuts and cottonwood trees. It's still a little early for the Fall colors, but Katie had a good time jumping deer and flushing quail and I came upon plenty of interesting stuff.
Time: 00:42:00
At the crossing at Old School House Road.
The farm workers got their own little cacti/squash garden going.
A fuckin' llama?
Thistles.
The old overgrown Southern Pacific Railway.
Old Railroad spike.
Wild Black Walnuts. The meat is hard to extract, but man are they tasty!
Hike - Railroad Track @ Asti with Katie (out and back)
I have had a couple of strong workout the last couple of days, so I took it easy today with a hike along the old railroad tracks at Asti, Ca.
I hadn't been down there for a long time, but in the past it was always a fun (but short) hike in the Fall because of the changing colors in the vineyards, oaks, walnuts and cottonwood trees. It's still a little early for the Fall colors, but Katie had a good time jumping deer and flushing quail and I came upon plenty of interesting stuff.
Time: 00:42:00
At the crossing at Old School House Road.
The farm workers got their own little cacti/squash garden going.
A fuckin' llama?
Thistles.
The old overgrown Southern Pacific Railway.
Old Railroad spike.
Wild Black Walnuts. The meat is hard to extract, but man are they tasty!
Sunday, September 14, 2008
Location: Annadel State Park, Santa Rosa
Workout: Power Endurance >90
Cycling / Mountain Bike - Many trails
With Mark G. First time I have ever been there. We rode all over the place. Good times!
Time: 03:02:08
Miles: 22.4
Cycling / Mountain Bike - Many trails
With Mark G. First time I have ever been there. We rode all over the place. Good times!
Time: 03:02:08
Miles: 22.4
Saturday, September 13, 2008
Location: Lake Sonoma
Workout: Endurance <90
Trail Run - Grey Pine / Lone Rock Loop
From Grey Pine Trailhead, run connecting trails for a 5 mile loop.
This is the first time I've trail ran since January when my Plantar Fasciitis went from an annoying morning problem to an issue that needed serious attention.
It hasn't been bothering me at all so I wanted to give it a test. My heel is a little sore right now, but tomorrow morning I will know weather I can get back to running, hiking, climbing.
Time: 00:54:00
Approx. Miles: 5.2
Location: PFC Gym
Workout: Power
Squat
3Rounds Of10X front
10X back
10X hang clean squat
Deadlift5X @ 185# warm up
5X @ 235#
3X @ 280#
1X @ 305
My legs were cooked at this point and the 305# lift felt like 500#. I stopped here for safety
Time: 00:34:00
Trail Run - Grey Pine / Lone Rock Loop
From Grey Pine Trailhead, run connecting trails for a 5 mile loop.
This is the first time I've trail ran since January when my Plantar Fasciitis went from an annoying morning problem to an issue that needed serious attention.
It hasn't been bothering me at all so I wanted to give it a test. My heel is a little sore right now, but tomorrow morning I will know weather I can get back to running, hiking, climbing.
Time: 00:54:00
Approx. Miles: 5.2
Location: PFC Gym
Workout: Power
Squat
3Rounds Of10X front
10X back
10X hang clean squat
Deadlift5X @ 185# warm up
5X @ 235#
3X @ 280#
1X @ 305
My legs were cooked at this point and the 305# lift felt like 500#. I stopped here for safety
Time: 00:34:00
Friday, September 12, 2008
Location: PFC Gym
Workout: Core Strengthening & Conditioning, Power
600X - jump rope warm up
Core
5 Rounds Of
12X - Abmat sit ups
10X - Ring Push Ups
10X - Abwheel Roll-outs
10X - Band assisted Pull Ups
10X - 53# Kettlebell Snatch (5 each hand)
Press, Push Press
5X @ 45# Warm Up (each press & push press)
5X @ 75# (each)
5X 3 @ 85# (each)
Push Press
3X 5 @ 105#
3X @ 115#
2X @ 125# (failed on third rep)
Clean & Press (actually a push press)
5X 3 @ 95#
1X @ 115#
Kettlebell Snatch
3X 10 - @ 53# KB
Time: 01:17:00
600X - jump rope warm up
Core
5 Rounds Of
12X - Abmat sit ups
10X - Ring Push Ups
10X - Abwheel Roll-outs
10X - Band assisted Pull Ups
10X - 53# Kettlebell Snatch (5 each hand)
Press, Push Press
5X @ 45# Warm Up (each press & push press)
5X @ 75# (each)
5X 3 @ 85# (each)
Push Press
3X 5 @ 105#
3X @ 115#
2X @ 125# (failed on third rep)
Clean & Press (actually a push press)
5X 3 @ 95#
1X @ 115#
Kettlebell Snatch
3X 10 - @ 53# KB
Time: 01:17:00
Thursday, September 11, 2008
Location: Cloverdale Backroads
Workout: Endurance <90
Cycling / Road Bike - Old Redwood Highway
From home, out to the overpass @ Zanzi south of town and back.
Miles: 12.7
Time: 00:47:21
Cycling / Road Bike - Old Redwood Highway
From home, out to the overpass @ Zanzi south of town and back.
Miles: 12.7
Time: 00:47:21
Tuesday, September 09, 2008
Location: PFC Gym
Workout: Power Endurance
5/50 - 50# Sandbag Complex
3 Rounds Of
10X - Turkish Get-up (5 each side)
10X - Dead Clean & Press
10X - Shoulder Clean & Squat (5 each side)
10X - Dead Clean &Lunge (5 each side)
10X - Snatch
Kettlebell Complex
2 Rounds Of
20X - One Handed swing @ 44# (10 each hand)
10X - Hang Clean & press @ 44# (5 each hand)
10X - Snatch @ 44# (5 each hand)
10X - Sumo Deadlift High Pull @ 53#
10X - Slasher @ 44# ( 5 each r / l)
20X - Figure 8 @ 44# (10 each hand)
Time: 01:13:00
5/50 - 50# Sandbag Complex
3 Rounds Of
10X - Turkish Get-up (5 each side)
10X - Dead Clean & Press
10X - Shoulder Clean & Squat (5 each side)
10X - Dead Clean &Lunge (5 each side)
10X - Snatch
Kettlebell Complex
2 Rounds Of
20X - One Handed swing @ 44# (10 each hand)
10X - Hang Clean & press @ 44# (5 each hand)
10X - Snatch @ 44# (5 each hand)
10X - Sumo Deadlift High Pull @ 53#
10X - Slasher @ 44# ( 5 each r / l)
20X - Figure 8 @ 44# (10 each hand)
Time: 01:13:00
Monday, September 08, 2008
Location: PFC Gym
Workout: Warm up
Cycling / Road Bike - Preston Loop
Time: 00:23:02
Miles: 7.2
Workout: Power, Strength
3 Rounds Of
10X - front squat @ 65# barbell
10X - forward lunge (5 each r / l) @ 65# bb
10X - back squat @65# bb
Deadlift
5X @ 165#
5X @ 215#
3X @ 285#
3X @ 305#
At 1.5X body weight.
Time: 00:58:02
Cycling / Road Bike - Preston Loop
Time: 00:23:02
Miles: 7.2
Workout: Power, Strength
3 Rounds Of
10X - front squat @ 65# barbell
10X - forward lunge (5 each r / l) @ 65# bb
10X - back squat @65# bb
Deadlift
5X @ 165#
5X @ 215#
3X @ 285#
3X @ 305#
At 1.5X body weight.
Time: 00:58:02
Sunday, September 07, 2008
Location: Sonoma County Backroads
Workout: Endurance <90
Cycling / Road Bike - Warm Springs Dam
Early morning out and back from home at 75% output.
Time: 01:06:10
Miles: 17.2
Dry Creek Valley just after sunrise. Inspiring.
Trash along Dry Creek Road and Old Redwood Highway. Not inspiring.
I'm putting together a plan to start cleaning up the trash along the Cloverdale backroads.
Location: PFC Gym
Workout: Power, Core Strengthening & Conditioning, Power Endurance
Man Makers
3X 10 @ 20# Dumbbell
Overhead Press, Push Press
5X / 5X @ 65#
5X / 5X @ 85#
Push Press
3X 6 @ 100#
Core
50X - Abmat sit ups
50X - 44# kettlebell one handed swing (right)
50X - 44# kettlebell one handed swing (left)
15X - knees to elbows
- Broken up into 5 sets of 10/10/10/3
Pick up Something Heavy and Lift It Over Your Head
25X @ 50# sandbag
- a slow movement using mostly arms and proper lifting form
Time: 01:02:00
Cycling / Road Bike - Warm Springs Dam
Early morning out and back from home at 75% output.
Time: 01:06:10
Miles: 17.2
Dry Creek Valley just after sunrise. Inspiring.
Trash along Dry Creek Road and Old Redwood Highway. Not inspiring.
I'm putting together a plan to start cleaning up the trash along the Cloverdale backroads.
Location: PFC Gym
Workout: Power, Core Strengthening & Conditioning, Power Endurance
Man Makers
3X 10 @ 20# Dumbbell
Overhead Press, Push Press
5X / 5X @ 65#
5X / 5X @ 85#
Push Press
3X 6 @ 100#
Core
50X - Abmat sit ups
50X - 44# kettlebell one handed swing (right)
50X - 44# kettlebell one handed swing (left)
15X - knees to elbows
- Broken up into 5 sets of 10/10/10/3
Pick up Something Heavy and Lift It Over Your Head
25X @ 50# sandbag
- a slow movement using mostly arms and proper lifting form
Time: 01:02:00
Saturday, September 06, 2008
Location: Cloverdale Backroads, PFC Gym
Warm up: MTB Ride
Rode up town at a fast pace to run errands.
Miles: 2.33
Time: 00:10:59
Workout: Core Strengthening and Conditioning, Power
20# Med Ball Complex
10X - Sideways Lunge (each r / l)
10X - Front Lunge (each r / l)
10X - Step Back Lunge (each r / l)
10X - Slashers (each r / l)
20X - Hackers
20X - 180 degrees Torso twists
Deadlift
5X @ 135#
5X @ 185#
5X @ 220#
3X 3 @ 250#
Barbell Squats
3X 10 - 65# Front
3X 10 - 65# Back
Get-ups
10X with 50# sandbag on shoulder
Pick Something Up and Throw Something Down
3 Rounds Of
7X - 50# Sandbag Overhead Clean
7X - 10# D-ball Overhead Slam
Bike Ride
Road Bike - Frontage Road Loop (Long Version) @ 75% output
Miles: 7.0
Time: 00:16:00
Total Time: 01:21:59
Total Cycling Miles: 9.33
Rode up town at a fast pace to run errands.
Miles: 2.33
Time: 00:10:59
Workout: Core Strengthening and Conditioning, Power
20# Med Ball Complex
10X - Sideways Lunge (each r / l)
10X - Front Lunge (each r / l)
10X - Step Back Lunge (each r / l)
10X - Slashers (each r / l)
20X - Hackers
20X - 180 degrees Torso twists
Deadlift
5X @ 135#
5X @ 185#
5X @ 220#
3X 3 @ 250#
Barbell Squats
3X 10 - 65# Front
3X 10 - 65# Back
Get-ups
10X with 50# sandbag on shoulder
Pick Something Up and Throw Something Down
3 Rounds Of
7X - 50# Sandbag Overhead Clean
7X - 10# D-ball Overhead Slam
Bike Ride
Road Bike - Frontage Road Loop (Long Version) @ 75% output
Miles: 7.0
Time: 00:16:00
Total Time: 01:21:59
Total Cycling Miles: 9.33
Wednesday, September 03, 2008
Location: PFC Gym
Workout: Interval, Power
Light Workout
I haven't lifted for about six weeks, so I did a light workout designed to wake everything up and make everything sore.
Core Strengthening and Conditioning
3 Rounds Of
12X Abmat Sit-up
10X Paralette Push-up with elevated feet
7X Kipping Pull-up
7X Ab Wheel roll out
Power
Bench Press
3X 5 @ 75#
3X 5 @ 95#
2X 5 @ 105#
3X 10 - 20# sitting DB curls (each R / L)
3X 10 - 20# DB bench flyes
Hang Clean & Press
3X 5 @ 65#
Deadlift
5X @ 135#
5X @ 185#
5X @ 215#
Time: 00:56:00
Light Workout
I haven't lifted for about six weeks, so I did a light workout designed to wake everything up and make everything sore.
Core Strengthening and Conditioning
3 Rounds Of
12X Abmat Sit-up
10X Paralette Push-up with elevated feet
7X Kipping Pull-up
7X Ab Wheel roll out
Power
Bench Press
3X 5 @ 75#
3X 5 @ 95#
2X 5 @ 105#
3X 10 - 20# sitting DB curls (each R / L)
3X 10 - 20# DB bench flyes
Hang Clean & Press
3X 5 @ 65#
Deadlift
5X @ 135#
5X @ 185#
5X @ 215#
Time: 00:56:00
Monday, September 01, 2008
Location: Lake Sonoma
Workout: Endurance < 90
Cycling / Mountain Bike - Combo Platter
A ride at Lake Sonoma that includes fast singletrack downhill, technical riding, fire trails and even some pavement. With Mark G.
Time: 01:29:29
Miles: 8.63
Cycling / Mountain Bike - Combo Platter
A ride at Lake Sonoma that includes fast singletrack downhill, technical riding, fire trails and even some pavement. With Mark G.
Time: 01:29:29
Miles: 8.63
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