Location: Nor Cal

Workout: Endurance, Play Different Sports
Nor Cal Survivor Mud Run

Miles: 3.2
Time: 02:00:00

18 obstacles 

Post run victory celebration!

Location: PFC Gym

Location: PFC Gym 04-23-2013 04:18 PM

Location: Clover Springs

Location: Clover Springs 04-22-2013 06:13 PM

Location: Humboldt County

Workout: Endurance, Natural Movement

Hike - 18 mile loop at Prairie Creek Redwoods State Park

From our camp...

- To Visitor's Center

- James Irvine Trail to Coastal Trail

- Coastal Trail to Ossagon Trail (with 1/2 mile hike out to the ocean)

- Ossagon Trail to Drury Scenic Parkway

- Drury Scenic Parkway to Zig Zag #2 Trail

- Followed the Prairie Creek Trail down to the Zig Zag #1 Trail

- Zig Zag #1 trail to the WestRidge Trail

- West Ridge Trail back to the Visitor's Center and camp

Miles: 18.0

Time: 06:35:00

Location: PFC Gym

Workout: Power
3 Rounds of
20x THKB swings

Stronglifts 5x5


Location: PFC Gym 04-12-2013 08:18 AM

Location: Clover Springs

Workout: Endurance < 90
Hike - Clover Springs/Creek Trail

Miles: 2.0
Time: 00:32:16


Location: PFC Gym
Workout: Core Strengthening, Power
3 Rounds of
- 15x THKB Swing @ 44#
- 15x sit-up
- 15x ab wheel
- 16x lunge @ 20# med ball

Stronglifts 5x5

Time: 00:27:00

Local: Clov Backroads, PFC Gym

Workout: Endurance < 90, Power
Warm-up: Cycle - Cloverdale Tour.
Lift: Stronglifts 5x5

Miles: 6.6
Time: 00:57:55

Local: Clov Backroads, PFC Gym 04-09-2013 04:12 PM

Location: Clover springs

Workout: Endurance < 90, Natural Movement
Speed Hike - South Ridge Trail

Miles: 3.0
Time: 00:53:56


Location: PFC Gym
Workout: Power
Stronglifts 5x5

Location: Mendocino Coast

Workout: Endurance, Power
Paddling - Paddle up the Gualala River 3.5 miles

Miles: 7.0 round trip
Time: Count as 03:00:00

Location: Lake Sonoma

Workout: Endurance > 90
Speed Hike - Gray Pine Flat/Lone Rock Loop

Miles: 3.27
Time: 01:09:23

Location: PFC Gym
Workout: Core, Power
3 Rounds of
 10x abmat sit up
 10x push up
 10x ab roll out
 10x lunge with 33# sandbag

Stronglifts 5x5

Location: Sonoma County Backroads

Workout: Endurance < 90
Cycling - Road Bike
Dutcher Creek Rd. out-and-back

Miles: 14.0
Time: 00:43:00

Location: PFC Gym
Workout: Power
Stronglifts 5x5

Time: 00:27:00

Location: Clover Springs

Workout: Endurance < 90
Speed Hike - Creek Trail

Miles: 2.0
Time: 00:53:00

Location: PFC Gym
Workout: Core Strength and Conditioning

Time: 00:22:00

March Totals

Days this month: 30

Some form of exercise: 16 of 30 days

Approx. exercise hours: 33.25

Approx. hiking/climbing miles: 45.0

Paddling miles: 15.0

Cycling miles: 49.0

MARCH WORKOUTS - At A Glance

3/30 - Lake Sonoma Hike

3/26 - Clover Springs Hike, PFC Gym

3/24 - Paradise Flume Trail Hike

3/23 - Table Mountain Hike

3/22 - Cycle, PFC Gym

3/20 - Cycle, PFC Gym

3/19 - PFC Gym

3/18 - Cycle, PFC Gym

3/17 - Cycle, PFC Gym

3/13 - Lake Sonoma Paddle

3/12 - Cycle, PFC Gym

3/9 - Berryessa Peak hike

3/8 - Cycle, Gym - Core Strength & Condition

3/7 - South Ridge hike at Clover Springs

3/3 - Lake Sonoma paddle & hike

3/2 - Putah Creek paddle

Location: Lake Sonoma Hike

Workout: Endurance > 90
Speed Hike

Miles: 4.5
Time 01:56:00

Location: PFC Gym
Workout: Core, Power

Location: Clover Springs

Workout: Endurance
Speed Hike - South Ridge

Miles:3.0

Location: PFC Gym
Workout: Core Strengthening, Power
Stronglifts 5X5

Location: Paradise, CA

Workout: Endurance
Trail Hike - Hike the Flume Trail

Miles: 14.0
Time:05:00:00

Location: Butte County

Workout: Natural Movement Hike
Cross country travel on Table Mountain


Miles: 6.6
Time: 03:00:00

Location: Cloverdaie Backroads, PFC Gym

Local: Cycle, PFC Gym 03-22-2013 03:55 PM

Location: Cloverdale Backroads, PFC Gym

Location: Cloverdale Backroads, PFC Gym 03-20-2013 05:14 PM

Location: PFC Gym

Workout: Core Strengthening & Conditioning
3 Rounds of
10x sit up
10x push up
10x Ab wheel
10x Squat @ 17# Bulgarian Bag

Kettlebell Complex @ 44# KB
10x Hang Clean & Press
20x One Handed KB Swing
10x Dead Clean
20x Two Handed KB Swing

Bonus:
5x 3 Deadlift @ 135#

Time: 00:39:55

Local: PFC Gym 03-19-2013 03:53 PM

Local: Clov Backroads, PFC Gym

Workout: Endurance < 90
Cycle - Road. 
Asti and back from home

Workout: Core, Power
3 rounds of
15x 44# THKB Swing
8x Sit up
8x Push up

Stronglifts 5x 5
Workout A - 2 @ 70#

Total Miles: 12.0
Total Time: 00:59:12

Local: Cycle, PFC Gym 03-18-2013 04:25 PM

Location: PFC Gym

Workout: Core Strength & Conditioning, Power.

Location: PFC Gym 03-17-2013 11:48 AM

Location: Cloverdale Backroads

Workout: Endurance > 90
Cycle - McCutchen Ranch and back

Miles: 12.8
Time: 00:52:19

Location: Cloverdale backroads 03-17-2013 10:48 AM

Location: Lake Sonoma

Workout: Endurance < 90
Paddle - Sunset paddle to Island View Campground

Time: 02:00:00
Miles: 4.5

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling - Road, Long version Preston Loop

Miles: 10.2

Location: PFC Gym
Workout: Power
Stronglifts 3x5

Total Time: 01:22:11
Ave HR: 134
Max HR: 223

Location: Lake Berryessa

Workout: Endurance > 90

Hike - Day hike Berryessa Peak

Miles: 14.5

Time: 06:56:52

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling - Preston Loop

Miles: 7.6
Time: 00:23:42

Location: PFC Gym
Workout: Core Strength & Conditioning
Stronglifts 5x5
Core work

Time: 00:23:00

Location: Clover Springs

Workout: Endurance < 90
Hike - Speed hike the South Ridge

Time: 00:45:00
Miles: 2.5

Location: Lake Sonoma

Workout: Endurance > 90, Hike, Play Different Sports
Paddle - To the Dry Creek Waterfall

Time: :04:00:00
Miles: 10.0 

Location: Lake Berryessa

Workout: Endurance > 90, Play Different Sports
Paddle - At Putah Creek

Miles: 6.0
Time: Count as 03:00:00

February Totals

ACTUAL WORKOUT TOTALS

Days this month: 28

Some form of exercise: 6 of 24 days

Approx. exercise hours: 19.5

Approx. hiking/climbing miles: 42.0

Cycling miles: 7.0

Paddling miles: 0.0

FEBRUARY WORKOUTS - At A Glance

2/23 - Coastal Trail hike at Salt Point

2/16-17 -Backpacking the Lost Coast

2/14 - Cycling/Preston Loop

2/11 - Clover Springs hike

2/2 - Snowshoe Castle Peak

Location: Sonoma Coast

Workout: Endurance
Hike - Hike a section of the Coastal Trail at Salt Point State Park

Time: 04:00:00
Miles: 10.0

Location: Humboldt County

Workout: Endurance > 90, Natural Movement
Backpacking - On the Lost Coast. From the Mattole River Trailhead, hike to Spanish Creek, camp, hike back.

Miles: 24 total
Time: Count as 10:00:00

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road - Preston Loop

Miles: 6.75
Time: 00:26:33

HR Ave: 141 bpm
HR Max: 179 bpm

Location: Clover Springs

Workout: Endurance < 90
Hike - Evening workout hike up the Creek Trail to the "Grotto". Return via fire road/lower forest.

Time: 00:51:00
Miles: 2.0

Location: Donner Summit, CA

Workout: Endurance > 90
Snowshoe - Snowshoe Castle peak

Miles: 6.0
Time: 04:00:00

January Totals

Days this month: 31

Some form of exercise: 10 of 29 days

Approx. exercise hours: 33.25

Approx. hiking/climbing miles: 33.3

Cycling miles: 0.0

Paddling miles: 0.0

JANUARY WORKOUTS - At A Glance

1/25 - Natural Movement - Split wood

1/25 - Bummer Peak speed hike

1/21 - XC Skiing @Mt. Shasta

1/20 - Hiking/Caving @ LBNM

1/19-m Hiking/Caving @ LBNM

1/12 - Snowshoe to Echo Lake

1/11 - Snowshoe @ Echo Pass

1/11 - Snowshoe @ Loon Lake

1/6 - Snowshoe Green Butte Ridge @ Shasta

1/5 - Snowshoe to the Alpine Lodge @ Horse Camp, Mt. Shasta

1/1 - Beach Hike at Wages Creek

Location: Cloverdale Home

Workout: Strength, Natural Movement
Split Wood

Time: 02:00:00

Location: lake Sonoma

Workout: Endurance < 90
Speed Hike - Speed Hike Bummer Peak

Miles: 4.6
Time: 01:09:45

Location: Mount Shasta

Workout: Endurance > 90, Natural Movement
Skiing
XC ski practice at Bunny Flat Trailhead

Miles: 2.0
Time: 02:00:00

Location: Lava Beds National Monument

Workout: Endurance > 90, Natural Movement
Hiking/Caving
Caving around the Monument

Miles: 4.0
Time: 06:00:00

Location: Lava Beds National Monument

Workout: Endurance
Hiking/Caving
Caving around the visitors Center/ Crystal Ice Cave tour

Miles: 2.0
Time: 06:00:00

Location: Echo Summit

Workout: Endurance > 90
Snowshoe - Snowshoe in to Upper Echo Lake and back.

Time: 04:00:00
Miles: 6.0

Location: Echo Summit

Workout: Endurance > 90
Snowshoe - Snowshoe to Echo Lake and back.

Time: 003:00:00
Miles: 3.0

Location: Eldorado National Forest

Workout: Endurance > 90
Snowshoe - Snowshoe over the bridge at Loon Lake, and then up the ridge and back down to the road.

Miles: 3.0
Time: 02:00:00

Location: Mount Shasta

Workout: Endurance > 90
Snowshoe/Climb - Climb Green Butte Ridge to Sargents ridge on Mt. Shasta

Miles: 5.3
Time: 05:34:00

Location: Mount Shasta

Workout: Endurance > 90
Snowshoe - To the Alpine Lodge at Horse Camp.

Miles: 3.4
Time: 02:00:00

Location: Mendocino Coast

Workout: Endurance < 90
Hike - Short beach hike at Wages Creek.

Time: 01:00:00
Miles: 1.0