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"He's soft and he's fat and he's wearing my cloths and he was born on my birthday
and he's getting too old and I'm afraid if I stop running, he'll catch up with me."
- Nike motivational poster
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May 2012

- 30 minutes of some form of exercise 5 days a week
- Core strength & conditioning
- Rowing, cycling, paddling, kettelbells, trail running
- Slow movement hikes
- Natural movement workouts
- Olympic Lifts (adjust loads as needed)
- Sand bag training
- Play different sports
- Sprint workouts
- Build 24 inch jump box
- Build Wall Ball target in gym

ACTUAL WORKOUT TOTALS

Days this month: 31
Some form of exercise: 12 of 27 days
Approx. exercise hours: 17.25
Approx. hiking/climbing miles: 17.5
Cycling miles: 25.0
Paddling miles: 9.0

MAY WORKOUTS - At A Glance
5/27 - Cycling / Cloverdale Backroads
5/26 - Russian river Paddle
5/23 - Speed Hike/PFC Gym
5/22 - Speed Hike on Cherry Creek Rd.
5/20 - Cycling - Preston Loop
5/19 - Natural Movement Hike
5/15 - Clover Springs South Ridge Speed Hike
5/15 - Walk before work
5/14 - Finish splitting wood
5/13 - Natural Movement Workout
5/12 - Hiking @ Foothills Regional Park
5/9 - Slow Movement hike @ Clover Springs


Sunday, May 27, 2012

Location: Cloverdale Backroads

Workout: Endurance > 90, Power
Cycling/Road Bike - Tour of Cloverdale
With K. Hare, are ride through and around Cloverdale on a fabulous morning.


Miles: 18.0
HR: 129/184
Time: 01:46:11
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Saturday, May 26, 2012

Location: Russian River, Sono Co.

Workout: Endurance, Strength
Paddle - Russian River paddle with North Bay Kayakers
From Memorial Beach in Healdsburg to Steelhead beach at Forestville.


Miles: 9.0
Time: 04:00:00
Posted by at 0 comments Labels: Fitness, Running, Lifting, , ,

Wednesday, May 23, 2012

Location: Clov River Park

Workout: Endurance < 90
Speed Hike - River Park trail/Railroad Track Loop

Approx. Miles: 2.5
Time: 00:42:56


Location: PFC Gym
Workout: Strength
Stronglifts 5x5


3 Rounds of
15x thkb swing @ 35#
10x abmat sit-up
10x push-up
10x ab wheel roll


Stronglifts - W/O A-1
5x 5 squat 2 75#
5x 5 bench press @ 95#
5x 5 bent row @ 95#


Time: 00:42:56


Total Workout Tim: 01:37:43


River Park/Railroad Track Loop with a tour of the local graveyard.
Posted by at 0 comments Labels: Fitness, Running, Lifting, , , , , , ,

Tuesday, May 22, 2012

Location: Cloverdale Backroads

Workout: Endurance < 90
Speed Hike - Cherry Creek Rd. with Marcie. Out and back.

Miles: 2.5
HR: 102/128
Time: 00:54:46



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Sunday, May 20, 2012

Location: Cloverdale Backroads

Workout: Endurance < 90
Cycling/Road - Preston Loop

Miles: 7.0
HR: 154/227
Time: 00:25:08
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Saturday, May 19, 2012

Workout: Natural Movement Hike
Russian River - Move naturally over the river bed enjoying the morning sun

Miles: 2.0
HR: 93/111 - Fat Burn
Time: 00:49:07






Posted by at 0 comments Labels: Fitness, Running, Lifting, , ,

Tuesday, May 15, 2012

Location: Clover Springs

Workout: Endurance < 90
Speed Hike - South Ridge with Marcie


HR: 99/134
Miles: 2.5
Time: 01:09:05
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Location: Cloverdale River Park

Workout: General
Walk - The River park trail before work.

HR: 98/134
Time: 00:26:44
Miles: 2.2
Posted by at 0 comments Labels: Fitness, Running, Lifting, ,

Monday, May 14, 2012

Location: 27427

Workout: General
Split wood - finish up the cord.

Time: 01:00:00
Posted by at 0 comments Labels: Fitness, Running, Lifting,

Sunday, May 13, 2012

Location: 27427

Workout: General
Natural Movement - Lift/Split firewood using a woodsplitter.


HR: 131/232
Time: 02:19:38
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Saturday, May 12, 2012

Location: Foothills Regional Park

Workout: Endurance > 90
Hike - Slow movement hike with Marcie

Time: 01:57:00
Miles: 4.0







Posted by at 0 comments

Wednesday, May 09, 2012

Location: Clover Springs

Workout: General
Slow Movement Hike - At Clover Springs with Marcie for a nice evening workout. Old Fire Road trail and then up to the water tanks.
Posted by at 0 comments

Monday, April 30, 2012

April Totals


ACTUAL WORKOUT TOTALS

Days this month: 30
Some form of exercise: 7 of 28 days
Approx. exercise hours: 3.5
Approx. hiking/climbing miles: 47.5
Cycling miles: 0.0
Paddling miles: 0.0

APRIL WORKOUTS - At A Glance
4/7-8 - Backpacking @ Point Reyes
4/16 - Fern canyon hike @Van Damme State Park
4/19 - Calienta Peak hike @ Carrizo Plain NM
4/21 - Split and load firewood
4/25 - Clover Springs Hike
4/28 - Bummer Peak hike @ Lake Sonoma

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Saturday, April 28, 2012

Location: Lake Sonoma

Workout: Endurance > 90
Hike - Bummer Peak Trail with Marcie

Time: 01:52:18
Miles: 5.0
HR: 106/143










Posted by at 0 comments

Friday, April 27, 2012

Location: Clover Springs

Workout: Endurance < 90
Hike - South Ridge 3/4 with Marcie

Time: 01:10:00
Miles: 2.5
Posted by at 0 comments

Sunday, April 22, 2012

Location: Cloverdale Home

Workout: General
Split and load about 1 cord of firewood

Time: 02:00:00
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Friday, April 20, 2012

Location: Carrizo Plain NM

Workout: Endurance
Caliente Peak hike via the Caliente Ridge Trail
From the locked gate, 16 miles round trip to the summit and back

Total Time: 05:20:0Total Miles: 16.0

On the Caliente Peak Trail access road at daybreak











On the trail
The final climb

On the Caliente Peak summit
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Monday, April 16, 2012

Location: Van Damme Sate Park

Workout: Endurance
Fern Canyon Hike
9.5 mile loop up to the Pigmy Forest and back the fire road.

Time: 04.:33:00
Miles: 9.5








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Monday, April 09, 2012

Location: Point Reyes Nation Seashore






Workout: Endurance
Backpack to Wildcat Camp for one night - April 8-9

Total Miles: 14.0







Posted by at 0 comments

Monday, March 05, 2012

Location: clover Springs / PFC Gym

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


Workout: Core Strengthening and conditioning
4 rounds of
20x thkb swing @ 44#
10x abmat sit-ups
10x 10# ball slam
10x push-up
10x ab wheel

Workout: Strength
Stronglifts 5x5
5x 5 squat 2 105#
5x 5 Bench Press 2 110#
5x 5 BB rows @110#

Posted by at 0 comments

Saturday, March 03, 2012

Location: Northstar at Tahoe

Workout: General
Play different sports
Snowmobiling

Time: 02:00:00
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Thursday, March 01, 2012

February Totals

ACTUAL WORKOUT TOTALS

Days this month: 29
Some form of exercise: 18 of 29 days
Approx. exercise hours: 40.0
Approx. hiking/climbing miles: 82.0
Cycling miles: 6.75
Paddling miles: 0.0

FEBRUARY WORKOUTS - At A Glance
2/2 - Clover Springs / PFC Gym
2/4 - Napa-Sonoma Marsh Birding / Natural Movement
2/5 - Lake Sonoma / Bummer Peak Trail Run
2/6 - Clover Springs / PFC Gym
2/7 - PFC Gym / Stronglifts 5x5
2/8 - Clover Springs / Natural Movement walk
2/9 - PFC Gym / Stronglifts 5x5. W/o B - 2
2/11 - Showshoe @ Lassen
2/12 - Upper Bidwell Park, Chico / South Rim
2/14 - Clover Springs / Trail Run
2/15 - Clover Springs / PFC Gym
2/16 - Clov Backroads, PFC Gym
2/17 - PFC Gym / Strength
2/18 - Point Reyes / Muddy Hollow hike
2/19 - Point Reyes Hike / woodward Valley
2/25 - Lunch Creek Snowshoe
2/29 - Clover Springs / PFC Gym
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Wednesday, February 29, 2012

Location: Clover Springs / PFC Gym

Trail Run

Stronglifts 5x5
squat @ 110#
OHP @ 82.5#
DL @ 155#
Posted by at 0 comments

Sunday, February 26, 2012

Location: Lunch Creek Rec. Area, Yuba Gap

2/25-26
Snowshoeing

Time: 04:00:00
Miles: 6.0
Posted by at 0 comments

Thursday, February 23, 2012

Location: Clover Springs/PFC Gym

Workout: Endurance
Clover Springs Hike - South Ridge

Workout: Core Strengthening & Conditioning, Strength
CS&C
3 Rounds of
20x thkb swing @ 44#
15x abmat sit up
15x push up
15x ab wheel

Strength - Stronglifts 5x5
5x 5 squat @ 95#
5x 5 Bench press @105#
5x 5 barbell rows @ 105#
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Sunday, February 19, 2012

Location: Point Reyes National Seashore

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Saturday, February 18, 2012

Location: Point Reyes National Seashore

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Friday, February 17, 2012

Location: PFC Gym

Workout: Strength
Stronglifts 5x5
- 5x 5 Squat @ 90#
- 5x5 Overhead press @ 90#
- 5x 3 Deadlift # 145#
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Thursday, February 16, 2012

LocatioN: Cloverdale Backroads / PFC Gym

Workout: Endurance
Cycling - Preston Loop

Miles: 6.75
Time: 00:26:15

Workout: Core Strength & Conditioning
2 Rounds of
25x THKB Swing @ 35#
15x sit up
15x push up
15x ab wheel

Total Time:00:52:03
Posted by at 0 comments Labels: Fitness, Running, Lifting, ,

Wednesday, February 15, 2012

Location: Clover Springs / PFC Gym

Workout: Endurance < 90
Speed Hike - Creek Trail

Workout: Core Strength / Power
3 Rounds of
25x THKB swing @ 35#
15x abmat sit up
15x push up
15x push up
15x ab wheel

Stronglifts 5x5
-5x 5 squat @ 95#
-5x 5 Bench Press @ 100#
-5x 5 barbell row @ 100#

Time: 01:17:32
Miles: 2.0
HR: 133 / 172
Posted by at 0 comments Labels: Fitness, Running, Lifting, , , , ,

Tuesday, February 14, 2012

Location: Clover Springs

Workout: Endurance < 90
Trail Run - South Ridge

Time: 00:39:24
Miles: 2.5
Posted by at 0 comments Labels: Fitness, Running, Lifting,

Monday, February 13, 2012

Location: Upper Bidwell Park, Chico, CA

Workout: Endurance
Hike - South Rim

Miles: 6.0
Time: 03:00:00
Posted by at 0 comments

Location: Lassen National Park

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DISCLAIMER: I have never had any formal workout or fitness training instruction. Everything I have learned has been self taught, self motivated, learned from trial and error, or picked up from books or the internet. Because of this, some of the words or phrases I use might not be the correct terms used by "professionals".
The logs listed on this site are workouts I have put together for myself. They are not meant as examples to teach others, but only as a way for me to track my own progression.

Thanks for viewing.