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

December 2012 Final

Days this month: 31

Some form of exercise: 7 of 31 days

Approx. exercise hours: 25.75

Approx. hiking/climbing miles: 37.5

Cycling miles: 0.0

Paddling miles: 0.0

DECEMBER WORKOUTS - At A Glance

12/29 - Donner Pass Snowshoeing II

12/24 - Coastal Trail @ Sea Ranch

12/16- Donner Pass Snowshoeing

12/15 - American Canyon Creek Hike

12/8 - Lassen Snowshoeing

12/7 - Zim Zim Falls hike

12/2 - River Park/PFC Gym

Location: Donner Pass

Workout: Endurance > 90
Snowshoe - To Round Valley near Castle Peak, and Andesite Peak summit on the return.

Time: 05:15:00
Miles: 6.1

Location: Donner Pass

Workout: Endurance > 90
Hike - Snowshoe Castle Peak Trail

Miles: 5.0
Time: 04:00:00

Location: Auburn State Recreational Area

Workout: Endurance > 90
Hike - Hike the American Canyon Creek Trail

Miles: 8.2
Time: 04:00:00

Location: Lassen National Park

Workout: Endurance > 90
Hike - Climb Diamond Peak

Miles: 5.0
Time: 04:00:00

Location: Napa County

Workout: Endurance > 90
Hike - Zim Zim Fals

Miles: 8.5
Time: 04:00:00

Location: PFC Gym

Workout: Core Strength, Power
3 Rounds of
15x thkb swing @ 35#
6x sit up
6x push up
6x ab wheel

Lifts 5x5
5x 5 squat @ 65#
5x 5 ph press @65#
3x 5 deadlift @ 125#

Time: 00:25:41

Location: Cloverdale River Park

Workout: Move Naturally
Walk - River Park Trail

Time: 00:57:10
Miles: 2.5

November Totals

Days this month: 30

Some form of exercise: 11 of 30 days

Approx. exercise hours: 30.5

Approx. hiking/climbing miles: 44.0

Cycling miles: 17.5

Paddling miles: 4.0

NOVEMBER WORKOUTS - At A Glance

11/30 - Bummer Peak Speed Hike

11/27 - Clover Springs/PFC Gym

11/26 - Cycling/PFC Gym workout

11/24 - Loop Hike @ Armstrong Woods

11/23 - Dry Creek Fall Bike Ride

11/22 - Clover Springs / PFC Gym

11/18 - Hood Mountain Hike

11/11 - Point Reyes with North Bay Hikes

11/10 - Lake Sono hike

11/4 - Gold Lake paddle

11/3 - Sierra Buttes hike