Time

Climb

Body

Run

Cycle

Spin

Surf/Swim

No.

Date

Workout

Hrs

Min

Decimal

Vert

Wt.

RHR

Comments

Miles

Miles

Miles

Miles

1

10-Jan

Snowboard

1

00

1.00

2

11-Jan

Snowboard

1

00

1.00

3

17-Jan

Snowboard

1

00

1.00

4

18-Jan

Snowboard

1

00

1.00

5

27-Jan

Lifecycle, Weights

0

45

0.75

6

28-Jan

Lifecycle, Weights

0

45

0.75

7

31-Jan

Snowboard

1

30

1.50

8

1-Feb

Snowboard

1

00

1.00

9

1-Feb

Bicycle, Trackstand

0

20

0.33

10

3-Feb

Bicycle, Weights

1

30

1.50

11

5-Feb

Lifecycle, Weights

1

00

1.00

12

10-Feb

Lifecycle, Weights

1

00

1.00

13

16-Feb

Lifecycle, Weights

1

00

1.00

14

18-Feb

Lifecycle, Weights

1

00

1.00

15

19-Feb

Lifecycle, Weights

1

00

1.00

16

26-Feb

Lifecycle, Weights

1

00

1.00

17

28-Feb

Snowboard

1

00

1.00

18

1-Mar

Snowboard

1

00

1.00

19

2-Mar

Lifecycle, Weights

1

00

1.00

20

4-Mar

Lifecycle, Weights

1

00

1.00

21

8-Mar

Hiking, Mission Peak

2

15

2.25

2,150

6

22

10-Mar

Lifecycle, Weights

1

00

1.00

23

11-Mar

Lifecycle, Weights

1

00

1.00

24

14-Mar

Snowboard

1

10

1.17

25

15-Mar

Snowboard

1

10

1.17

26

18-Mar

Lifecycle, Weights

1

00

1.00

27

22-Mar

Bicycle, Trackstand

0

40

0.67

28

23-Mar

Running, Weights

1

15

1.25

7

29

24-Mar

Running

0

29

0.48

4

30

25-Mar

Running, Weights

1

15

1.25

7

31

26-Mar

Running

0

29

0.48

3

32

28-Mar

Snowboard

1

00

1.00

33

29-Mar

Snowboard

1

00

1.00

34

31-Mar

Weights

1

00

1.00

35

2-Apr

Weights

1

00

1.00

36

4-Apr

Cycle to Work

1

05

1.08

425

37

5-Apr

Yardwork (swingblade)

2

00

2.00

38

6-Apr

Weights

1

00

1.00

39

9-Apr

Cycle to Work

1

00

1.00

425

40

9-Apr

Cycle Home

0

50

0.83

425

41

11-Apr

Snowboard

1

15

1.25

42

12-Apr

Cycling Mission Peak

0

40

0.67

1,200

43

13-Apr

Weights

1

00

1.00

44

15-Apr

WTM

0

15

0.25

45

16-Apr

Cycle to Work

0

52

0.87

425

46

16-Apr

Cycle Home

0

48

0.80

425

47

18-Apr

Cycle Mission Peak

1

20

1.33

2,150

48

19-Apr

Surfing, Steamer Lane

0

45

0.75

2

49

20-Apr

Weights

0

45

0.75

50

22-Apr

Cycle to Work

0

47

0.78

425

51

22-Apr

Cycle Home

0

51

0.85

425

52

23-Apr

Cycle Mission Peak

0

55

0.92

2,150

53

25-Apr

Surfing, Pacifica

1

00

1.00

2

54

26-Apr

Running Mission Peak (41:52 up)

1

20

1.33

2,150

6

55

28-Apr

Cycle to Work

0

54

0.90

425

56

28-Apr

Cycle Home

0

54

0.90

425

57

29-Apr

WTM, 10 WU

0

20

0.33

58

1-May

Cycle to Work

0

55

0.92

425

59

1-May

Cycle Home

0

52

0.87

425

60

6-May

Lifecycle, Weights

1

00

1.00

61

7-May

Running Mission Peak

1

05

1.08

2,000

6

62

10-May

Surfing 41st Street

1

30

1.50

1

63

12-May

Cycle to Work

0

50

0.83

425

64

12-May

Cycle Home

0

50

0.83

425

65

17-May

Bay to Breakers, 7.5mi

1

02

1.03

250

7.5

66

19-May

Cycle to Work

0

50

0.83

425

67

19-May

Cycle Home

0

50

0.83

425

68

22-May

Cycle to Work

0

50

0.83

425

69

22-May

Cycle Mission Peak

0

55

0.92

2,150

70

23-May

Cycle to Work

0

52

0.87

425

71

23-May

Cycle Home

0

52

0.87

425

72

24-May

Surfing Montara

1

30

1.50

1

73

25-May

Surfing 41st Street

1

30

1.50

1

74

30-May

Cycle to Work

0

51

0.85

425

75

30-May

Cycle Home, via Mission Peak

1

30

1.50

2,200

76

31-May

Surfing Half Moon Bay

2

00

2.00

2

77

4-Jun

Running Mission Peak

0

57

0.95

1,600

6

78

5-Jun

Cycle to Work

0

50

0.83

425

79

5-Jun

Cycle Home

0

50

0.83

425

80

6-Jun

Cycle to Work

0

50

0.83

425

81

6-Jun

Cycle Home

0

50

0.83

425

82

7-Jun

Sequoia Century (metric)

5

27

5.45

5,200

83

13-Jun

Surfing, Pismo Beach

1

30

1.50

2

84

14-Jun

Surfing Jalama Beach

0

35

0.58

1

85

15-Jun

Cycle to Work

0

46

0.77

425

86

15-Jun

Cycle Home

0

52

0.87

425

87

16-Jun

Cycle to Work

0

47

0.78

425

88

16-Jun

Cycle Home

0

55

0.92

425

Jrnl Entry: YTD miles=440, road & dirt

440

89

28-Jun

Surfing Montara

1

30

1.50

2

90

30-Jun

Surfing 41st Street

1

30

1.50

2

91

1-Jul

Cycle to Work

0

50

0.83

425

12.5

92

1-Jul

Cycle Home

0

58

0.97

425

12.5

93

3-Jul

Surfing Half Moon Bay

1

00

1.00

1

94

4-Jul

Surfing 41st Street

1

00

1.00

1

95

4-Jul

Cycling Pleasanton Ridge

0

52

0.87

1,100

9

96

8-Jul

Soccer

1

30

1.50

3

97

7-Jul

Running (w. Sunshine) around lake

0

35

0.58

4

98

14-Jul

Surfing 41st Street

1

00

1.00

1

99

15-Jul

Surfing 41st Street

2

00

2.00

2

100

17-Jul

Cycling Pleasanton Ridge

0

55

0.92

1,200

9

101

19-Jul

Cycling Pleasanton Ridge

1

00

1.00

1,250

8

102

22-Jul

Cycle to Work

0

50

0.83

425

12.5

103

22-Jul

Cycle Home

0

50

0.83

425

12.5

104

26-Jul

Hiking Mission Peak

1

45

1.75

2,150

6

105

27-Jul

Running Mission Peak (38:58 up)

1

10

1.17

2,150

6

106

29-Jul

Cycling Pleasanton Ridge

1

00

1.00

1,250

59

11

107

31-Jul

Running Mission Peak (38:43 up)

1

10

1.17

2,150

59

6

108

1-Aug

Moving (Kraig)

3

00

3.00

109

2-Aug

Work @ home (woodworking)

3

00

3.00

110

4-Aug

Running around Lake

0

35

0.58

5

111

5-Aug

Surfing 41st Street

1

00

1.00

1

112

7-Aug

Running Mission Peak (40:11 up)

1

20

1.33

2,150

6

113

8-Aug

Cycling Pleasanton Ridge

1

00

1.00

1,200

11

114

9-Aug

Running around Lake

0

38

0.63

5

115

10-Aug

Running around Lake

0

30

0.50

5

116

11-Aug

Running Mission Peak (37:41 up)

1

15

1.25

2,150

6

117

12-Aug

Cycling Pleasanton Ridge

1

00

1.00

1,200

10

118

15-Aug

Hiking Yosemite

4

00

4.00

2,000

8

119

19-Aug

Cycling Mission Peak

0

54

0.90

2,150

6

120

20-Aug

Cycling Pleasanton Ridge

0

50

0.83

1,100

8

121

21-Aug

Running Mission Peak (38:20 up) easy

1

15

1.25

2,150

6

122

23-Aug

Cycling Saratoga Gap

1

00

1.00

1,000

11

123

24-Aug

Running around Lake

0

38

0.63

5

124

25-Aug

Running Mission Peak (35:58 up)

1

20

1.33

2,150

6

125

26-Aug

Cycling Paseo to Mill Creek

1

30

1.50

1,200

22

126

28-Aug

Cycle to Work

0

47

0.78

425

12.5

127

28-Aug

Cycle Home

0

52

0.87

425

12.5

128

30-Aug

Tour of Napa, 100km

4

30

4.50

3,300

63

129

1-Sep

Lifecycle

0

30

0.50

4

130

7-Sep

Running around Lake

0

32

0.53

4

131

15-Sep

Running Mission Peak, to top gate

1

00

1.00

1,800

5

132

17-Sep

Cycling 17 mi. drive in Monterey

2

30

2.50

1,000

25

133

18-Sep

Running Mission Peak (45 up) easy

1

30

1.50

2,150

6

134

19-Sep

Cycling Saratoga Gap

1

30

1.50

1,000

11

135

22-Sep

Cycling Mission Peak, to top cattle gate

0

30

0.50

1,600

4

136

28-Sep

Cycling Trackstand

0

30

0.50

5

137

29-Sep

Cycling Mission Peak, to top gate

0

40

0.67

1,800

5

138

30-Sep

Running Mission Peak (27:05 to top gate)

1

00

1.00

1,800

5

139

3-Oct

Running Mission Peak (34:00 to top!!)

1

10

1.17

2,150

6

140

18-Oct

Spin

0

35

0.58

8

141

19-Oct

Spin

0

45

0.75

10

142

20-Oct

Spin

0

35

0.58

8

143

21-Oct

Spin

0

35

0.58

8

144

15-Nov

Spin

0

40

0.67

10

145

16-Nov

Spin

0

45

0.75

12

146

17-Nov

Spin

0

47

0.78

11

147

18-Nov

Spin

0

35

0.58

8

148

20-Nov

Running Mission Peak, to top gate

1

00

1.00

1,800

5

149

22-Nov

Surfing Pleasure Point

0

45

0.75

1

150

22-Nov

Spin

0

35

0.58

8

151

24-Nov

Spin

0

40

0.67

9

152

25-Nov

Spin

0

42

0.70

9

153

26-Nov

Spin

0

50

0.83

12

154

27-Nov

Spin

0

40

0.67

10

155

28-Nov

Spin

0

35

0.58

8

156

29-Nov

Cycling Calaveras

2

12

2.20

2,000

25

157

30-Nov

Cycle to Work

0

54

0.90

425

12.5

158

30-Nov

Cycle Home

0

50

0.83

425

12.5

159

1-Dec

Spin

0

25

0.42

6

160

2-Dec

Cycle Calaveras

1

51

1.85

2,000

22

161

11-Dec

Spin

0

50

0.83

174

10

162

12-Dec

Spin, HR 135

1

00

1.00

174

13

163

13-Dec

Spin, HR 135

1

00

1.00

174

59

13

164

14-Dec

Running @ lunch, HR 135

1

00

1.00

11min to 7-11, headwind

6

165

14-Dec

Spin, HR 135

1

00

1.00

175

13

166

15-Dec

Spin, HR 135

0

45

0.75

175

59

9

167

15-Dec

Running @ lunch, HR 135

0

55

0.92

10:45 to 7-11, headwind

6

168

16-Dec

Spin, HR 135

0

55

0.92

175

13

169

17-Dec

Spin, HR 135

1

00

1.00

175

56

13

170

18-Dec

Running @ lunch, HR 135

1

00

1.00

175

10min to 7-11, 1mi. = 10:30 (no wind)

6

171

19-Dec

Cycling, HR=135max

2

00

2.00

850

174

52

25 miles, avg=12.7mph

25

172

20-Dec

Spin, HR 135

1

00

1.00

175

13

173

22-Dec

Spin, HR 135

1

00

1.00

175

58

RHR rushed reading, probably high

13

174

23-Dec

Spin, HR 135

1

00

1.00

58

RHR ditto, also up for 1/2 hr already

13

175

24-Dec

Cycling, Double Mission Peak

2

00

2.00

4,300

174

58

RHR not rushed, just felt tense

12

176

25-Dec

Cycling, Mt. Hamilton, 22mi.

1

49

1.82

1,800

175

22mi., avg=12.2 mph

22

177

26-Dec

Cycling, to Sun & back, HR145

1

44

1.73

850

175

55

24.7mi, avg=14.3mph

24.7

178

27-Dec

Spin, HR 125-135

1

00

1.00

11

179

28-Dec

Cycling, Plsnton Ridge

1

23

1.38

2,300

175

55

11.8mi, 8.5mph avg, anaerobic too much

11.8

180

29-Dec

Spin, HR 125-135

1

00

1.00

11

181

30-Dec

Cycling, Plsnton Ridge

1

36

1.60

2,000

174

58

RHR rushed, 7.7mph avg, mostly aerobic

12.5

182

31-Dec

Spin, HR 125 - 145

2

15

2.25

174

57

Stayed aerobic, last 30 min were hard

25

Totals

1998 Hours, Vert:

200.02

102,275

182.50

904.00

316.00

23.00