MAY FINAL

Days in May: 31
May exercise days: 7 of 31
May exercise hours: 9.0
May cycling miles: 24.0

Location: ...?

Whaaatt???

Along with getting hammered at work (work load, not drunk), the Stanley Cup play-offs ;) , and starting a remodel of Wyatt's room, there doesn't seem to be any time left for much else.

PFC Gym needs a fookin' remodel!

Location: Russian River

Actual: 5/27
Workout: General
Kayaking - Russian River
It was hot, so after work I had Marcie drop me off with the kayak at Preston and I floated the stretch down to the First St. bridge. Nothing technical with only one short run that had to be avoided because of sweepers.

Time: Count as 00:30:00

Location: Cloverdale Backroads

Actual: 5/23/09
Workout: General
Cycling/MTB - Old Kelly RoadI have never been out this road. The locked gate is gone and a guy told me he had rode out it, so I went to check it out.

Many years ago it was a private road used mainly for hauling timber in from the coast. I expected to be able to ride a ways out, but there is a locked gate after about a mile.Looking back at Alexander Valley at the locked 
Total Miles: 5.3
Time: 00:30:00

Location: Lake Sonoma

Actual: Monday 5/18/09
Workout: Power
Kayaking - Yorty Creek


Time: 01:00:00

Location: Lake Sonoma

Workout: Power

Yorty Creek kayaking/Paddle

Marcie and I took the Sit-on-tops out Yorty Creek for a paddling workout.

Near the Yorty Creek boat in campsites.

Headed toward the Kelly Road arm.

M back in Yorty Creek.

Time: count as 03:00:00

Location: PFC Gym

Workout: Core Strengthening & Conditioning

Warm up

Stretch

Jump Rope - 3X 100

3 Rounds of

25x  44# KB Two Handed Swing

10x  Abmat Sit-ups

7x  Push ups

10x  20# Med Ball Cleans

10x  20 inch Box Jump

7x  Deadlift @ 135#

3 Rounds of

7x  Press @ 65#

7x  Push Press @ 135#

3 Sets of

5x  Band assisted Pull Ups

Time: 00:50:00

Location: West Hills

Workout: Endurance Less Then 90, Core Strengthening & Conditioning
Trail Hike/Scramble
Main fire trail/scramble up to and beyond Lower Falls/Main fire Trail/down Lower Creek Trail.
With Katie.

Time: 00:57:00

Location: Sonoma County Backroads
Workout: Endurance
Cycling/Road Bike - Geyserville Loop
From Cloverdale ride the old Redwood Highway to Zanzi Lane/Chainti Rd./Canyon Rd./Dry Creek Rd./Dutcher Creek Rd. to home.

Miles: 18.7
Time:01:10:12

Total time: 02:07:12

Location: Lake Sonoma

Workout: General
Trail Hike/Fish
From the Skaggs Springs Vista Trail Head, hike down to Little Warm Springs Creek, fish the cove, then hike back out on the Laughing Springs Trail.

Time: Count as 01:00:00

Location: Cloverdale Backroads

April Totals
Days in April: 30
Some form of exercise 9 of 30 days
Approx. workout hours: 15.5
Cycling miles: 47.5

Actual 4/27
Workout: Endurance less then 90
Cycling / Road Bike - Preston Loop

Miles: 7.2
Time: 00:26:00

Location: Lake Sonoma

Workout: Endurance Less then 90

Speed Hike

From No Name Flat trail Head, North Slope Trail/Crowley's Lake View Trail/Fire Road loop.

Approx. Miles: 4.0

Time: 01:00:00

Location: Cloverdale Backroads

Workout: Endurance less than 90
Cycling / Road Bike - McCutchen Ranch Out & Back
From home, Frontage Road, Crocker Road, Old Geysers Road, Old Redwood Hwy to the McCutchen Ranch north of town, then back. When I got back to First St. in town, over to the West side and back home.

Route Map Here

Miles: 14.21 (my bike computer reading)
Time: 00:55:56

Location: Calistoga, Ca

Workout: Endurance >90
Actual Date: 4/18/09
Hike - Oat Hill Mine trail to Aetna Springs trailhead and back.
From the Oat Hill Mine Trailhead in Calistoga, hike the Oat Hill Mine Trail to Aetna Springs Trailhead in Pope Valley and back.

Miles: 16.0
Time: 07:40:00

Location: West Hills

Workout: Endurance Less Than 90

Speed Hike - West Hills

At a fast pace, all uphill to the top. Lower Creek Trail/Main Fire Road/Upper forest Trail.

Time: 00:45:00

Location: PFC Gym

Workout:Power

25X  Renegade Man Makers w/20# DB's

25X  Deadlift @ 145#

25X  Sit-ups

25X  Squats

25X  20# Med Ball Clean & Press

Time: 00:39:00

Location: Cloverdale Backroads

Workout: Endurance Less Then 90
Clycling/Road Bike - Cloverdale Tour
Ride Map

Miles: 13.2
Time: 00:51:08


Location: PFC Gym
Workout: General

3 Rounds of
5X Abmat Sit ups
5X Abwheel Roll out
5X Push ups
5X Kipping Pull Ups
10X Air Squats
10X Lunge (5 each r & l)

3 Rounds of
5X Press @ 65#
5X Push press @ 65#
5X Clean and press @ 65#

100X Step up on 12 inch box w/20# med ball (50 each r & l)

3X 30 second 38# Slosh Pipe overhead hold - rest 30 seconds

Time: 00:36:00

Location: Lake Sonoma

Workout: General
Hike
Hatchery Loop

Time: 00:30:00

Location: Sierra Nevada

Workout: General
Echo Summit Snow play
With Marc, Lau, Wy, and KT
Snow ball fights and sledding to finish up Lauren's spring break.

Adventure Mountain @ Echo Summit. It should be called Little Mexico Mountain.
Packing up to leave. It was Katie's (our Shorthair) first time in the snow and she loved it!

Time: Count as 00:01:00

Location: Cloverdale Backroads

Workout: Uphill Endurance less than 90
Cycling/MTB - Hot Springs Road
From home, ride uphill for 1.7 miles to the cattle guard at the first crest and back.
The goal is to start to gain back endurance, so I spun in low gears all the way up. The legs felt good, the lungs didn't.

Time: 00:30:00
Miles: 4.0

Location: Cloverdale Backroads

Workout: Endurance less than 90
Cycling/Road Bike - Preston loop (long version)

Time: 00:34:06
Miles: 9.1

MARCH TOTALS

Exercise days: 7 of 31

Exercise hours: 9.25

Cycling miles: 22.7

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