Location: Lake Sonoma

Actual Date: Sunday  3/29/09

Workout: General

Lake Sonoma Trail hike

Started out with the intent to run/speed hike the Gray pines/Lone Rock Loop. My ankle popped out about 10 minutes in to the hike, so I ended up hobbling around for awhile checking out a new trail.

Time: Count as 00:30:00

Location: Sonoma Backroads

Workout: Endurance less then 90
Cycling - Road Bike
Out to Dutcher Creek Rd./Dry Creek Rd. intersection and back.
Time: 00:53:00
Approx. Miles: 15.0

Location: PFC Gym
Workout: Light Weights
The first weight workout in about 5 months. Went short and light.
Warm Up5X 10 20# DB press
5X 35# Russian Twist
5X 44# two Handed KB Swing

Press / Deadlift3X 5 @ 65# Press
3X 5 @ 165# DL

2X 5 @ 75# Press
2X 5 @ 185# DL

Time: 00:31:00

New Salomon trail running shoes (far left).










The others second from left to right: Merrells - my old trail running, approach shoes. Glued and sewn several times; 5.10 Mountain Masters - approach/climbing shoe. Glued a few times; Nike - gym shoes.

Friday 3/27

Location: West Hills
Workout: Endurance < 90
Trail Run/Hike
Lower Creek Trail / South Side Traverse

Time: 00:55:00

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling - Road Bike
Preston Loop
Miles: 7.7
Time: 00:29:14

Location: Lake Sonoma

Workout: Endurance < 90
Trail Hike/Climb - Yorty Creek
Out the lakeside fisherman's trail to where Yorty Creek joins the main lake body. Up to the ridge, and back the old fire road a ways. Back on the fisherman's trail back to the truck.
With KT.

Time: 00:59:00
Along the Fisherman's Trail @ Yorty Creek.







The use trail getting slim further out the Yorty Creek arm.







Yorty Creek joining the main lake body of the Dry Creek arm.

Off trail up to the ridge.

Just as I thought, an old fire road.

Looking down into the 0ld Kelly Road arm.

Dropping back down to the Fisherman's Trail on Yorty Creek.

Lone fisherman.

Location: Sonoma Coast

Workout: Endurance > 90
Trail Hike - Pomo Canyon Trail
From the locked gate to Pomo Campground on Willow Creek road, hike the Red Hill / Pomo Canyon Trail loop to Shell Beach. From Shell Beach hike the Kortum Trail out and back south for about 1/2 mile.

Total Miles: 7.5
Time: 04:00:00

Foggy barn remnants on Willow Creek road.


Second growth Redwood grove at Pomo Campground.


Looking back up the Rissian River Valley from a portion of the Red Hill Trail.


High on the Pomo Canyon Trail on the return. A view of the mouth of the Russian river at Jenner By The Sea.









It was chilly when I came out, so I climbed into the back of my truck and brewed up!
















More Info / More / Bill Kortum

Location: West Hills

Workout: Endurance <  90

Trail Run/Climb/Hike

Main Fire Road/ Ravine Creek Creek Trail/Upper Ravine Creek (old game trail)/Upper Forest Trail/Lower Forest Trail Loop

- Ran as much as I could, speed hiked when I got tired. Climbed some steep game trails in the upper ravine. Side trip to the Upper Falls pool.

The upper falls on Porterfield Creek.

Conditions: Temp. 53F - Light rain. Trails wet.

Time: 01:03:00

FEBRUARY TOTALSExercise Days: 2 of 28
Exercise Hours: 2
Cycling Miles: 0.0

Location: Lake Sonoma
Workout: Endurance less then 90
Trail Run / Speed HikeLone Rock / Gray Pine / No Name / Bear Scat trail loop

Time: 01:01:00

Location: West Hills

Workout: Endurance <90
West Hills - Run / Speed Hike
Speed Hiked up the water tank road, then up the South Ridge. Ran down mountain bike trails to the main fire road and out.

Time: 00:45:00

The upper trail on the South Ridge. Quit over grown. I'll have to head back up there with some shears.










Cloverdale from the trail.









Location: PFC Gym
Workout: general
Wimpy, Wimpy, Wimpy
3 Rounds Of
7X Push Ups
7X Ab Wheel Roll Outs
7X Abmat Sit Ups
7X Band Assisted Kipping Pull ups

At some point I had to get back in the saddle... So this is it!

Time: 00:12:00

Total Time: 00:57:00

JANUARY TOTALS
Exercise days: 9 of 31
Exercise Hours: 21.0
Cycling miles: 24.8

Location: Lake Sonoma

Workout: Endurance <90
Cycling/MTB - Rancheria Creek Trail/Half A Canoe Trail

Time: 01:04:35
Miles: 6.8

Location: PFC Gym
Workout: Something to get started
Workout with light weights to work on form
Warm Up
3X 20 @ 44# tow handed Kettlebell swing

3 Rounds Of @ 50# Sandbag
3X Get-up (each R/L)
6X Dead Clean & Pesss
6X dead Clean squat
3X Clean & Lunge (each R/L)

Press
3X 5 @ 65#
3X 5 @ 85#

Dead Clean
3X 5 @ 90#

Time 00:50:00

Location: Lava Beds National Monument

Jan. 12 -14
Workout: General - Climb, Hike and Crawl
I spent a few days crawling around in lava tubes, climbing cinder cones and hiking trails.

Monday - Jan. 12
-Took the direct route to the rim of Gillem's Bluff out of Gillem's Camp. Hiked south along the rim and picked up the trail for the hike back down.
-Hiked out to the Thomas Wright Battlefield and over to Black Crater on the return.
Count as 04:00:00 work

Tuesday - Jan. 13
- Climbed through several of the lava tubes and caves. from Valentine to the south, up to Merrill Ice Cave and Skull Cave.
- Climb to the lookout on Schonchin Butte
Count as 05:00:00 work

Wednesday - Jan 14
- I hiked out to caress the summits of The Three Sisters in the wilderness area, but they would show me no love. A thick fog moved in which prevented me from making the 1/2 mile cross country hike through Sage and Bunchgrass covered lava flows and collapsed lava tubes. When I got far enough away that it was to far to go back and try again, the fog moved off, revealing the saucy siblings.
Time: 02:45:00
Approx. Miles: 7

Total Time: 11:45:00

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling / Road Bike - Asti Out & Back
From home @ 85% output

Time: 00:32:29
Miles: 8.9

Location: Point Reyes National Seashore

Friday - Jan. 9
Workout: Endurance >90
Hiking - Tomales Point Trail
Out & back on a great trail. I spent a lot of time off the trail checking things out and taking pictures.

Time: 05:20:00 (count as 4 hours work)
Miles: 9.5

Sunrise and fog at the Pierce Point Ranch Traihead

Leaving the fog at the trailhead

Early morning Elk encounter

Sunrise on a rockpile with the Pacific in the background

Looking back at the distant Point Reyes

Sparring Elk



Breakers and rocks @ Tomales Point

Bull Elk above Tomales bay

More Elk

Looking down on McClures Beach - off trail on the bluff

Pierce Point Ranch from the road above

Location: Cloverdale Backroads

Workout: Endurance <90
Cycling / Road Bike - Preston Loop
@ 75% output. It was COLD!

Time: 00:41:00
Miles: 7.0

Location: Lake Sonoma

Workout: Trail Hike
Boat Launch Trail Loop
Easy hike to to get going again.
Time: 01:19:00
Bald Eagle

Skaggs Springs Arm

Fungi

Boat Launch Lot & Bridge

December Hours: 0.0
November Hours: 1.75

Location: Lake Sonoma

Workout: Endurance > 90
Trail Hike -
Actually did this on Sunday Nov. 2. Out and back.

Time: 01:45:00

I'm trying to forget October.

OCTOBER TOTALS
October exercise days: 2 of 31
October exercise hours: 1.5
October cycling miles: 25.0