Location: Tomales Bay, CA

Workout: General

Bioluminescence Paddle

From Inverness, we paddled north looking for the Biolum. We found it! A surreal experience for sure.

On the water from 8:00pm - 11:00pm. We paddles approx. 5 miles.

Time: Count as 02:00:00

Sam with the Sacramento Paddle Pushers.

OTW

In search of.

Non Fitness Related

Couture signs two year extension. Ya-Hoo!

Location: Russian River @ Healdsburg, CA

Workout: General

Kayaking - Healdsburg to Steelhead Beach, Forestville

Miles: 9.0

Time: Count as 3.5

A paddle with a few guys from North Bay Kayakers. We started at Memorial Beach in Healdsburg and paddled to Steelhead Beach @ Forestville. We stopped about half way and BBQ'ed some sausage for lunch.

Phil, Sebastian and Carl below Healdsburg.

Gliding along.

The waterway west of Windsor.

Carl.

Sam starting lunch.

Waiting and enjoying the sun. We were getting a few looks at aircraft from the Wings Over Wine Country air show.

The guys under Wohler Bridge.

Putting in at the Wohler Dam portage.

Location: Clover Springs

Workout: Endurance <90

South Ridge speed hike

Miles: 2.0

Time: 00:37:33

HR: 133/161

Looking down on Cloverdale.

East towards Mt. St. Helena.

Location: Russian River @ Cloverdale, CA

Location: Lassen National Park, CA

JULY FINALS

Days this month: 31

Some form of exercise: 11 of 31 days

Approx. exercise hours: 24.5

Approx. hiking/climbing miles: 28.0

Cycling miles: 37.0

Paddling miles: 16.0

JULY WORKOUTS - At A Glance

7/31 - Cycling / Preston Loop, PFC Gym

7/25 - Kayaking @ Yorty Creek

7/21 thru 24 - Trinity Alps Backpacking

7/16 - Cycling - Road / PFC Gym - Power

7/15 - Lake Sonoma / Full Moon Paddle

7/10 - Sonoma County Backroads / SR Airport Ride

7/9 - Basic Sea Kayaking Course @ Tomales bay

7/3 - Lake Sonoma / Sunrise paddle @ Yorty Creek

Location: PFC Gym, Cloverdale Backroads

Workout: Endurance <90

Cycling - Road

Preston Loop long version

Time: 00:31:20

Miles: 8.2

Workout: General

Something to get going

3 Rounds of

12x abmat sit up

7x push up

12x air squat

Overhead Press

3x 3 @ 85#

Time: 00:13:07

Location: Lake Sonoma - Yorty Creek

Workout: General

Afternoon paddle at Yorty Creek.

Time: 02:00:00

Location: Trinity Alps, CA

Location: Cloverdale Backroads

Workout: Warm Up

Cycling - Preston Loop long version - Reversed

Miles: 7.67

Time: 00:34:03

Location: PFC Gym

Workout: Power

Squats

2x 5 @ 100#

2x 5 @ 120#

2x 5 @140#

1x 3 @ 160#

A slight left hamstring pull with the last lift so I stopped here.

The 160# Squat is the most weight for that lift I have ever done. I was a bet surprised how easy it seemed after not lifting for several weeks. I did however injure myself slightly.

Time: 00:11:05

HR: 116/142

Location: Lake Sonoma - Yorty Creek

Workout: Endurance, Upper Body, Core

Moonlight Paddle at Lake Sonoma.

Time: Count as 00:20:00

Paddling Miles: 4.0

Location: Sonoma County Backroads

Workout: Power Endurance

Cycling / Road Bike - Santa Rosa Airport Ride

With the North Bay Hikes group. Myself and a few other did a 22 mile loop around the airport area. The rest of the riders split up between 10 and 14 mile loops.

Miles: 22.0

Approx. Time: 01:15:00

Location: Tomales Bay, CA

Workout: Play Different Sports

Basic Sea Kayaking course at Tomales Bay with Blue Water Kayaking.

Paddled across the bay practicing the basic strokes and boat control. On the other side while on the water we learned a couple more strokes.

After lunch we got instructions on recovery and self rescue, then paddle out into the bay and practiced in real time.

Fantastic time!

A Pano of the Blue Water hut and an oyster company that shares the dock.

A look out to the bay from Marshall.

Time: Count as 04:00:00

Approx Miles paddled: 5.0

Location: Yorty Creek, Lake Sonoma

Workout: Paddle Conditioning

Sunrise launch at Yorty Creek

Paddle into Cherry Creek arm for a workout before it got crazy with July 4th weekend crowds.

A little breezy out on the main body, but very nice in the Yorty and Cherry Creek arms. Chilly when I stopped, but the PFD kept my core toasty.

Miles: 5.5

Time: Count as 02:00:00

As the sun clears the hills in the Cherry Creek arm.

An Osprey warms in the morning sun.

Majestic!

Up a creek off the Cherry Creek arm for a hot cup of coffee in the morning stillness.

The Osprey on the way back.

June Totals

Days this month: 30

Some form of exercise: 10 of 30 days

Approx. exercise hours: 30.45

Approx. hiking/climbing miles: 19.0

Cycling miles: 12.2

Paddling miles: 13.0

JUNE WORKOUTS - At A Glance

6/30 - Cycling / South Short Loop

6/18 - Lake Sonoma / Paddling

6/17 - Point Reyes / Low Tide Hike

6/16 - Lake Sonoma / Paddling

6/14 - Lake Sonoma / Paddling

6/13 - Angel Island day two / Hike

6/12 - Angel Island / Hike

6/10 - NaturalMovement / Plant Garden

6/9 - PFC Gym / Strength, Power

6/7 - Cycling, Strength

6/6 - Low Tide Hike @ Point Reyes

Location: Cloverdale Backroads

Workout: Just Do Something

Cycling / South Loop

I've been getting up every morning at 4:30am for the last week studying for a Fine Wine Seminar.

I'm finished, it's 5:30, I go for a short ride before sun up.

Miles: 5.7

Time: 00:19:46

Location: Lake Sonoma - Yorty Creek

Workout: Play Different Sports

Kayaking - Paddle to the waterfalls up Dry Creek

From the Yorty Creek launch paddle 5 miles to the lunch spot on Dry Creek. Leave the boats and walk about 1/2 mile upstream to the falls. Swim/wade every pool on the way back.

With Ray and Kris from Petaluma Paddlers.

Approx. miles: 11 total

Time: Count as 05:00:00

Kris waiting for Ray at the Yorty Creek launch. I'm in the water, ready to go.

As far as we could paddle/haul the boats up Dry Creek.

A great lunch.

Upstream on Dry Creek.

Kris and Ray near the falls.

Looking back at the falls. I didn't do any further with the camera.

Wading and swimming the pools on the way back.

Location: Point Reyes National Seashore

Location: Yorty Creek, Lake Sonoma

Paddling

Location: Yorty Creek, Lake Sonoma CA

Location: Angel Island, CA - Day 2

Location: Angel Island, CA - Day 1

Location: Mills Property

Workout

Natural Movement

Gardening

Dig, spade, hoe, rake and get some sunshine

Time: count as 03:00:00

Location: PFC Gym

Warm Up

Jump rope - 3 min.

Lifting Stretches

Strength

Stronglifts 5x5 - w/o "A" +9

5x 5 Squat @ 155#

5x 5 Bench Press @ 135#

5x 5 Barbell row @ 135#

Couture MMA Workout

3 Rounds of @ 75# Barbell

6x wide stance bent row

6x standing high pull

6x overhead press

6x good mornings

6x back rack left lunge

6x back rack right lunge

6x back squat/push press

6x deadlift

1 minute rest between rounds

Bonus

3 Rounds of

15x TH KB Swing @ 53#

15x Abmat Sit Up

10x Push Up

10x Ab Wheel Roll Out

Time: 01:08:01

HR: 117 / 167

Location: Cloverdale Backroads, PFC Gym

Warm Up

Cycling / Road bike - Preston Loop

Time: 00:26:32

Miles: 7.21

Strength

All Stronglifts - 3x5 each

Bench Press @ 130#

Squat @ 150-#

Overhead press @ 95#

Bent Row @ 135#

Deadlift @ 185#

A run through to see where I was after not lifting for a few weeks.

Bonus

Sandbag Training

10x Turkish Get up @ 50#

Total Time: 01:04:58

HR:---/---