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.
Tuesday, September 06, 2011
Saturday, September 03, 2011
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.
Thursday, September 01, 2011
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.
Monday, August 29, 2011
Location: Cloverdale Backroads
Workout: Endurance <90
Cycling/Road Bike - Preston Loop
Miles: 6.83
Time: 00:25:39
Saturday, August 27, 2011
Location: Tomales Bay, CA
Workout: General
Bioluminescence Paddle
From Inverness, we paddled north looking for the Biolum. We found it! A surreal experience for sure.
On the water from 8:00pm - 11:00pm. We paddles approx. 5 miles.
Time: Count as 02:00:00
Sam with the Sacramento Paddle Pushers.
Monday, August 22, 2011
Location: Russian River @ Healdsburg, CA
Workout: General
Kayaking - Healdsburg to Steelhead Beach, Forestville
Miles: 9.0
Time: Count as 3.5
A paddle with a few guys from North Bay Kayakers. We started at Memorial Beach in Healdsburg and paddled to Steelhead Beach @ Forestville. We stopped about half way and BBQ'ed some sausage for lunch.
Phil, Sebastian and Carl below Healdsburg.
Friday, August 19, 2011
Location: Clover Springs
Workout: Endurance <90
South Ridge speed hike
Miles: 2.0
Time: 00:37:33
HR: 133/161
East towards Mt. St. Helena.
Tuesday, August 16, 2011
Monday, August 01, 2011
JULY FINALS
Days this month: 31
Some form of exercise: 11 of 31 days
Approx. exercise hours: 24.5
Approx. hiking/climbing miles: 28.0
Cycling miles: 37.0
Paddling miles: 16.0
JULY WORKOUTS - At A Glance
7/31 - Cycling / Preston Loop, PFC Gym
7/25 - Kayaking @ Yorty Creek
7/21 thru 24 - Trinity Alps Backpacking
7/16 - Cycling - Road / PFC Gym - Power
7/15 - Lake Sonoma / Full Moon Paddle
7/10 - Sonoma County Backroads / SR Airport Ride
7/9 - Basic Sea Kayaking Course @ Tomales bay
7/3 - Lake Sonoma / Sunrise paddle @ Yorty Creek
Sunday, July 31, 2011
Location: PFC Gym, Cloverdale Backroads
Workout: Endurance <90
Cycling - Road
Preston Loop long version
Time: 00:31:20
Miles: 8.2
Workout: General
Something to get going
3 Rounds of
12x abmat sit up
7x push up
12x air squat
Overhead Press
3x 3 @ 85#
Time: 00:13:07
Monday, July 25, 2011
Sunday, July 24, 2011
Saturday, July 16, 2011
Location: Cloverdale Backroads
Workout: Warm Up
Cycling - Preston Loop long version - Reversed
Miles: 7.67
Time: 00:34:03
Location: PFC Gym
Workout: Power
Squats
2x 5 @ 100#
2x 5 @ 120#
2x 5 @140#
1x 3 @ 160#
A slight left hamstring pull with the last lift so I stopped here.
The 160# Squat is the most weight for that lift I have ever done. I was a bet surprised how easy it seemed after not lifting for several weeks. I did however injure myself slightly.
Time: 00:11:05
HR: 116/142
Friday, July 15, 2011
Location: Lake Sonoma - Yorty Creek
Workout: Endurance, Upper Body, Core
Moonlight Paddle at Lake Sonoma.
Time: Count as 00:20:00
Paddling Miles: 4.0
Sunday, July 10, 2011
Location: Sonoma County Backroads
Workout: Power Endurance
Cycling / Road Bike - Santa Rosa Airport Ride
With the North Bay Hikes group. Myself and a few other did a 22 mile loop around the airport area. The rest of the riders split up between 10 and 14 mile loops.
Miles: 22.0
Approx. Time: 01:15:00
Saturday, July 09, 2011
Location: Tomales Bay, CA
Workout: Play Different Sports
Basic Sea Kayaking course at Tomales Bay with Blue Water Kayaking.
Paddled across the bay practicing the basic strokes and boat control. On the other side while on the water we learned a couple more strokes.
After lunch we got instructions on recovery and self rescue, then paddle out into the bay and practiced in real time.
Fantastic time!
A Pano of the Blue Water hut and an oyster company that shares the dock.
Time: Count as 04:00:00
Approx Miles paddled: 5.0
Sunday, July 03, 2011
Location: Yorty Creek, Lake Sonoma
Workout: Paddle Conditioning
Sunrise launch at Yorty Creek
Paddle into Cherry Creek arm for a workout before it got crazy with July 4th weekend crowds.
A little breezy out on the main body, but very nice in the Yorty and Cherry Creek arms. Chilly when I stopped, but the PFD kept my core toasty.
Miles: 5.5
Time: Count as 02:00:00
As the sun clears the hills in the Cherry Creek arm.
Friday, July 01, 2011
June Totals
Days this month: 30
Some form of exercise: 10 of 30 days
Approx. exercise hours: 30.45
Approx. hiking/climbing miles: 19.0
Cycling miles: 12.2
Paddling miles: 13.0
JUNE WORKOUTS - At A Glance
6/30 - Cycling / South Short Loop
6/18 - Lake Sonoma / Paddling
6/17 - Point Reyes / Low Tide Hike
6/16 - Lake Sonoma / Paddling
6/14 - Lake Sonoma / Paddling
6/13 - Angel Island day two / Hike
6/12 - Angel Island / Hike
6/10 - NaturalMovement / Plant Garden
6/9 - PFC Gym / Strength, Power
6/7 - Cycling, Strength
6/6 - Low Tide Hike @ Point Reyes
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