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: Nape County

Workout: Endurance, Power
Hike - Speed Hike Mt. St. Helena. We hit both summits.

Total Miles: 11.2
Total Time: Count as 04:00:00

Location Home & Yard

Workout: Natural Movement
Yard Work

Time: 01:11:00

polarpersonaltrainer.com

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road - River Road out and back

Location: Cloverdale Backroads 06-19-2012 03:43 PM

Location: Lake Sonoma

Workout: Natural Movement
Hike - High Ridge @ Yorty Creek
With Marcie. We skinny Dipped to cool off half way through, but no pictures. :)


Approx. Miles: 5.0
Time:02:30:00

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road - Preston out and back via the Blvd/Highway

Fast Paced
Miles: 6.62

Location: PFC Gym

Workout: Core Strengthening and Conditioning

Floor work and Bonus lift

3 Rounds of
20x THKB swing @ 44#
10x abmat sit up
10x push up
10x abwheel roll ot


Bonus Lift
3x 5 Overhead Press/Push Press @ 95#


Total Workout Time: 00:50:09
HR: 138/172

Location: Sonoma County Backroads

Workout: Endurance > 90, Power
Cycling/Road - Lytton Springs Loop

With Kevin H., ride out Dutcher Crk. Rd., West Dry Creek, Lytton Spring, Old Redwood Highway back to Cloverdale.


Total Time: 02:15:05
Miles: 30.0

Ol' Katie enjoys the early morning as I prep for the ride.

Waiting For Kevin at Ace Hardware.

Kevin over my shoulder on West Dry Creek.

Along West Dry Creek.

A water break at Mazzoco Winery on Lytton Springs Rd.

Kevin rippin' back up on the Old Redwood Highway.

Location: PFC Gym

Workout: Strength, Endurance
Stronglifts 5x5, Hike

Warm up - From home, walk to the water tanks at Clover springs


Strength
Stronglifts 5x5
5x 5 Squat @ 115#
5x 5 Bench Press @ 125#
5x 5 Barbell Rows 2 110#

Location: Audubon Canyon Ranch, Bolinas CA
Birding, Hiking

Hike the trail while watching nesting Egrets


Total Time: 03:00:00

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling - Preston Loop - Long Version

Miles: 7.8
Time: 00:31:25


Location: PFC Gym
Workout: Strength
Stronglifts 5x5


W/O  2 - #4
5x 5 Back Squat @ 115#
5x 5 Overhead Press @ 87.5#
3x 5 Deadlift @ 165#


Tptal Workout Time: 01:10:50
HR: 140/223

Location: Cloverdale River Park

Workout: Endurance < 90
Hike - River park Trail, return via the river bed.

Miles: 2.0
Time: 00:53:45

Marcie...you are so evil!

Location: Lake Sonoma

Workout: Power
Paddling - Lake Sonoma

Miles: 2.0
Time: 02:00:00

Location: Sonoma County

Workout: Endurance > 90
The Cedars hiking

Miles: 6.0

Location: Sonoma County

Workout: Endurance > 90
The Cedars hiking

Miles: 3.0

Location: PFC Gym

Workout: Strength

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road - Preston loop

Miles: 6.7
Time: 00:37:21

Location: PFC Gym
Workout: Strength
Stronglifts 5x5 W/O A-#3
5x 5 squat @ 100#
5x 5 overhead press @ 85#
5x 5 deadlift @ 155#


Time: 00:32:04


Total Workout Time: 01:09:26

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: PFC Gym

Workout: Core Strengthening & Conditioning
3 Rounds of
10x push ups
10x ab mat sit ups
10x ab wheel roll outs
20x Two Handed KB swing @ 44#


Strength
Stronglifts 5x5 - W/O 2B
5x5 Squat @ 90#
5x5 Overhead Press @ 80#
3x5 Deadlift @ 145#


HR: 124/160
Time: 00:34:18

Marcie got ran out of the gym so moved to the living room

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: Lake Sonoma

Workout: Endurance > 90
Hike - Bummer Peak with Marcie

Miles: 5.0
HR: 106/147
Time: 01:48:53

Climbing up from the parking lot

We're going there!

Marc speed hiking

Her new boots

At Bummer Peak summit

Location: Lake Sonoma

Workout: Play Different Sports
Paddling and swimming at Yorty Creek

Time: 00:01:00
Paddling Miles: 1.0

Location: Clover Springs / PFC Gym

Workout: Endurance
Trail Run / Speed Hike - South Ridge Route
Run until I got tired, speed hike to recover...repeat!


Miles: 2.5
Time: 00:35:40


Workout: Strength
Core Strengthening and Conditioning, Stronglifts 5x5


3 Rounds of
10x push ups
0x sit ups
10x ab roll out
15x 44# kb swing


Stronglifts 5x5
5x5 squat @ 80#
5x5 OH press @ 75#
3x5 deadlifts @ 135#


Time: 00:35:02

May Totals

Days this month: 31

Some form of exercise: 15 of 30 days

Approx. exercise hours: 23.0

Approx. hiking/climbing miles: 25.0

Cycling miles: 31.6

Paddling miles: 9.0

MAY WORKOUTS - At A Glance

5/30 - Cycling / Asti Out and Back

5/29 - Clover Springs Speed Hike

5/28 - Sonoma Coast Hike

5/27 - Cycling / Cloverdale Backroads

5/26 - Russian river Paddle

5/23 - Speed Hike/PFC Gym

5/22 - Speed Hike on Cherry Creek Rd.

5/20 - Cycling - Preston Loop

5/19 - Natural Movement Hike

5/15 - Clover Springs South Ridge Speed Hike

5/15 - Walk before work

5/14 - Finish splitting wood

5/13 - Natural Movement Workout

5/12 - Hiking @ Foothills Regional Park

5/9 - Slow Movement hike @ Clover Springs