Location: Clover Springs

Workout: Endurance < 90

Natural Movement Hike - North Ridge/Creek Trail

Time: 00:39:33

Miles: 1.5

HR: 133 ave. / 168 max.

Location: Clover Springs

Workout: Endurance < 90

Trail Run - South Ridge

Miles: 2.5

HR: 136 ave./175 max.

Workout: Power

PFC Gym

3x 10 Bench Press @ 95#

Total Time: 00:56:23

Location: Clover Springs

Workout: Natural Movement Hike/Forest Bathing

Creek Trail/new Inner Ravine Trail/Main Fire Road

Miles: 2.0

Time: 01:00:50

HR: 120 ave. / 163 max.

Location: Clover Springs

Workout: Endurance < 90

Speed Hike - Creek Trail/Main Fire Road/ Lower Forest

Miles: 2.0

HR: 135/169

Location: Clover Springs

Workout: Endurance < 90

Trail Run - South Ridge

Time: 00:34:20

Miles: 2.5

HR: ave. 125 / max. 200

Location: Robert Lewis Stevenson State Park

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

Location: Clover Springs, PFC Gym

Workout: Natural Movement

Pre-dawn walk in Clover Springs. PFC Gym - Lifting

3x 10 - Bench Press @ 95#

Time: 00:35:00

Miles: 1.5

Location: Clover Springs, PFC Gym

Workout: Natural Movement

Walk - Early morning walk into the Clover springs area.

Short PFC Gym workout

Time: 00:45:00

Miles: 1.5

Location: Baylands Nature Preserve

Workout: Slow Movement Hike

Birding - Baylands Nature Preserve in Palo Alto, CA.

Time: Count as 02:00:00

Miles: 2.0

Location: Austin Creek State Recreation Area

Workout: Endurance > 90

Hike - Gilliam Creek Trail at Austin Creek State Rec Area with the North Bay Hikes group.

Miles: 9.4

Time: 04:00:00

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: Clover Springs

Workout: Endurance < 90

South Ridge route with 10 push ups and 10 sit ups at mid-way and the top.

Time: 00:40:30

Approx. Miles: 2.5

Ave/Max HR: 143/170

Location: PFC Gym

Workout: Power

Tabata Squat Interval

20 seconds of work followed by 10 seconds of rest X 8

15, 17, 16, 16, 15, 16, 15, 16 = 126

I wasn't going full bore, but at a fair pace to set a baseline number to work from.

Time: 00:04:29

Location: New Year Hike - Lassen National Park

Workout: Endurance > 90

Hike Cross country to Chaos Crags and climb to the first step.

Approx. Miles: 5.0

Time: 4.0

Location: Lake Oroville, Oroville CA

Location: Bidwell Park, Chico CA

November Totals

October Totals

Started out strong, then got weak.

Days in October: 31

Some form of exercise: 8 of 23 days

Approx. exercise hours: 15.25

Approx. hiking/climbing miles: 13.5

Cycling miles: 77.0

Paddling miles: 7.0

OCTOBER WORKOUTS - At A Glance

10/23 - Paddling/hiking at Cosumnes River Preserve

10/9 - Lake Sono/Hike - Lone Rock/Gray Pine loop

10/8 - Cycling/Road - Canyon Road Loop

10/6 - Clov Backroads/Preston Loop, PFC Gym/Floor Work

10/5 - Clover Springs/Speed Hike - Middle Ridge Traverse

10/3 - PFC Gym/Lifting, Clover Springs/Trail Run

10/2 - Cycling/Road - Modified Preston Loop with hill climb

10/1 - Cycling/MTB - Bizz Johnson Trail

Location: Cosumnes River Preserve, CA

Workout: Endurance > 90

Hiking and paddling - Cosumnes River Preserve

Total Time: Count as 05:00:00

Paddling Miles: 7.0

Hiking Miles: 4.0

The Wetlands and River Walk.

Paddling on the Preserve

Location: Lake Sonoma

Workout: Endurance < 90

Hike - Lone Rock/Gray Pine Flat loop

Miles: 5.0

Time: 01:11:01

HR: avg. 117 / max. 153

Sherpa!

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: Clover Springs

Workout: Endurance < 90

Speed Hike - Middle Ridge Traverse

I found this hidden trail last week. An old overgrown fire road that looks to be used only be wild game. I will try this as a MTB ride soon.

Time: 00:52:32

Aprox Miles: 2.0

HR: avg 119/max 154

Location: PFC Gym, Clover Springs

Workout: Core Strengthening & Conditioning, Power

Floor work, Barbell Complex

3 Rounds of

10x ab mat sit ups

6x push ups

Barbell Complex

5x 5 @ 75#

OH Press

Bent Row

Dead Lift

Back Squat

Workout: Endurance < 90

Clover Springs - Trail Run, Speed Hike

South Ridge route to start of ridge.

10x log jump at turn around.

Run until I got tired, then speed hike until recovered. Repeat.

Tendinitis has improved over the last month, so I wanted to try floor work and lifting to see how it felt tonight and tomorrow.

Total Time: 01:04:40

Miles: 2.5

H/R: 123/170

Tendinitis Update: No change in inflammation/pain following the light weight/floor workout. Still slightly sore, but no change. Pull ups are definitely out for awhile though.

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.

September Finals

Days this month: 30

Some form of exercise: 8 of 30 days

Approx. exercise hours: 15.5

Approx. hiking/climbing miles: 9.5

Cycling miles: 15.3

Paddling miles: 33.0

SEPTEMBER WORKOUTS - At A Glance

9/27 - Clover Springs hike

9/24 - 25 - Lake Sonoma overnight camp/paddle

9/20 - Lake Sonoma Paddle

9/15 - Cycling - Road Bike / Preston Loop

9/13 - Paddling / Lake Sonoma

9/12 - Cycling - Road Bike / Preston Loop

9/4 - Paddling / Alex. Valley to Healdsburg

9/3 - Duxbury Reef Hike

Location: Clover Springs

Workout: Endurance < 90, Natural Movement

Hike - Clover Springs

Started on the normal old fire road, but ended up hiking up the south side of the canyon on a trail I didn't know was there. It finished on one of the MTB trails at the lower creek.

Time: 00:34:18

Approx. Miles: 3.0

HR: 120/156

Location: Lake Sonoma - Yorty Creek

Workout: Endurance >90, Power

Kayaking - Overnight at Thumb Camp

A good workout paddling around at Lake Sonoma with a few kayakers from Kayaker's Alliance.

Approx Miles: 8.0

Time: Count as 03:00:00

Looking up the Cherry Creek arm from Thumb Camp (Sunday morning).

Paddling back out the Cherry Creek arm to the main body.

Location: Lake Sonoma - Yorty Creek

Workout: Endurance >90

Paddling / Yorty Creek

A run to take firewood to the Thumb Camp for a overnighter this weekend.

It took me 38 minutes to paddle out at a fast pace. 50 minutes to paddle back

Total Time: 01:43:07

Miles: 6.0

Location: Cloverdale backroads

Workout: Endurance <90

Cycling / Road Bike - Preston Loop

In Reverse. Long version

Miles: 8.6

Time: 00:37:37

Location: Lake Sonoma - Yorty Creek

Workout: Endurance >90

Paddling / Yorty Creek

A paddling workout as Marcie tried out her new Hobbie Mirage Revolution.

Miles: 2.0

Time: 01:00:00

Marcie preps her new kayak.

Motoring along in Mirage Drive!

Location: Cloverdale backroads

Workout: Endurance <90

Cycling - Road Bike

Preston Loop

Miles: 6.7

Time: 00:34:16

HR: 145 / 181

Note: Actual Ride Tim was 00:26:49. I'm counting recovery time back at the gym because my heart rate was still high (<100).

Location: Russian River @ Healdsburg, CA

Workout: Upper Body

Play Different Sports - Paddling

16 mile paddle from the Alexander Valley Campground to Memorial Beach in Healdsburg.

A long way!!

Miles: 16

Time: Count as 05:00:00

At the put-in.

Lunch Break: Sam, A.S., Elia, Carl, Mary and Johanne

The Necky with rubber chicken.

Paddling through the "horseshoe" @ Rio Linda Academy.

Location: Bolinas, CA

Workout: Endurance >90

Hiking - Duxbury Reef and environs.

A great hike in the Bolinas area at the old RCA station. Old buildings, bluffs, beach hiking.

Miles: 5.5

Time: Count as 03:00:00

Helen in the Tunnel to Nowhere.

Gayla and Tom motor up the beach.

Beach hut.

A portion of Duxbury Reef.

August Finals

Days this August: 31

Some form of exercise: 7 of 29 days

Approx. exercise hours: 17.5

Approx. hiking/climbing miles: 13.0

Cycling miles: 7.0

Paddling miles: 20.0

AUGUST WORKOUTS - At A Glance

8/28 - Cycling/Road Bike - Preston Loop

8/27 - Tomales Bay Bioluminescence Paddle

8/21 - Russian river Paddle

8/17 - Clover Springs Speed Hike

8/16 - River Paddle / Clov. to Asti

8/14 - Climb Mt. Brokeoff

8/13 - Climb Lassen

August flew by. Now the challenge of not letting the SOND (Sept., Oct., Nov., Dec.) work load take control.