Location: Russian River

Workout: Endurance, Play Other Sports
Kayaking - Paddle from Asti to Geyservile on the Russian river.

Time: Count as 2 hours
Miles: 5.0

Location: Sonoma Co. Backroads 07-04-2012 07:57 AM

Workout: Endurance < 90
Cycling/Road - Ride home from Geyserville

Miles: 9.3
Time: 00:39:00
Location: Sonoma Co. Backroads 07-04-2012 07:57 AM

Location: Clover Springs

Workout: Endurance < 90
Hike - Full Moon hike
Hike the South Ridge Route @ Clover Springs to watch the July full moon raise.


Miles: 2.5
Approx Time: 02:00:00

June Totals

ACTUAL WORKOUT TOTALS

Days this month: 30

Some form of exercise: 21 of 30 days

Approx. exercise hours: 51.25

Approx. hiking/climbing miles: 52.0

Cycling miles: 81.8

Paddling miles: 18.5

JUNE WORKOUTS - At A Glance

6/30 - Hike to Bumpass hell in LNP

6/30 - Climb Mount Lassen

6/29 - Climb on Mt. Shasta

6/28 - Climb on Mt. Shasta

6/24 - Lake Sonoma Paddle

6/23 - Hike Mount St. Helena

6/22 - Natural Movement workout

6/19 - Cycling - River Road

6/18 - Yorty Creek High Ridge Hike

6/18 - Cycling/PFC Gym

6/17 - Cycling - Lytton Springs Road Loop

6/16 - Walk, PFC Gym, Hike @ Audubon Canyon Ranch

6/14 - Cycling/PFC Gym

6/13 - Hike @ River Park

6/11 - Paddling at Lake Sonoma

6/10 - Hiking at "The Cedars"

6/9 - Hiking at "The Cedars"

6/9 - PFC Gym lifting

6/7 - Cycling - Road / PFC Gym

6/5 - PFC Gym / Clov Backroads

6/4 - PFC Gym

6/3 - Sonoma County Backroads / PFC Gym

6/2 - Bummer Peak Hike

6/1 - Paddle & Swim at Lake Sonoma

6/1 - Clover Springs / PFC Gym

Location: Lassen National Park

Workout: Endurance > 90
Hike - Hike to Bumpass Hell with Marcie

Quick conditioning hike after Lassen.


Time: 01:43:51
Miles: 2.0

Location: Lassen National Park 06-30-2012 11:16 AM

Location: Lassen National Park

Workout: Endurance > 90
Climbing - Climb Mount Lassen with Marcie


Training climb for Marcie. We burned up Mount Lassen and were the first ones on the summit that day. Marcie was a little fatigued from the previous two days of climbing, but did great.


Time: 04:02:05
Miles: 2.5
HR: 125/164


Location: Lassen National Park 06-30-2012 06:31 AM

Location: Mount Shasta

Workout: Endurance > 90
Climbing - Climb to 8400ft. on the Clear Creek Trail

Training climb to get a look at the Clear Creek route conditions and scope out bivy sites. Climbed to about 8400ft. elevation.


Time: 3:42:50
Miles: 4.0

Location: Mount Shasta 06-29-2012 10:23 AM

Location: Mount Shasta

Workout: Endurance > 90
Climbing - Climb to Lake Helen on Mount Shasta - with Marcie


This was a training climb in preparation for a July summit attempt with Marcie. We left Bunny Flat @ 8:45am and returned around 4:30pm, climbing to Helen lake and back.


Fun times. Marcie learned  basic climbing steps and self arrest techniques and had her first outing on Mount Shasta.


Time: 07:45:00
Approx Miles: 7.0

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