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Sports and Family Chiropractic Annual 5K

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Location:

Brigham City,UT,

Member Since:

Jul 30, 2008

Gender:

Female

Goal Type:

Marathon Finish

Running Accomplishments:

2008 Wasatch Back Relay.

Mantua Dam Race 2008 54:09

Top of Utah Half Marathon  2008 2:42:37

Running for the Kids 5K

2009 Wasatchback Relay.

Mantua Dam Race 2009 51:15

TOU half 2009 2:35:12

St. George Marathon 2009 6:05:13

2009 Sports and Family Chiropractic annual 5K 30:52


Short-Term Running Goals:

Finish another marathon. Run in the Wasatchback Relay again.

Long-Term Running Goals:

Keep running.

Personal:

Married to MattRow, mother of 3. (All boys)

Currently a student at USU studying exercise science.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Gel-nimbus Lifetime Miles: 264.65
Kahana3 Lifetime Miles: 336.13
Kahana3 Silver Lifetime Miles: 362.10
Gel-cumulus12 (Pink) Lifetime Miles: 432.02
Totals
Total Distance
35.02
Kahana3 Miles: 35.02
Calories: 0.00
Mon, Nov 02, 2009
Total Distance
1.75

Ran around the indoor track, and then lifted some weights.

Kahana3 Miles: 1.75
Calories: 0.00
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Wed, Nov 04, 2009
Total Distance
2.50

I ran a half mile warm-up. Then I ran 2 miles up on campus.

Kahana3 Miles: 2.50
Calories: 0.00
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Thu, Nov 05, 2009
Total Distance
4.20

Did 4.2 miles on the treadmill. I recently joined a gym, because any time I run in the cold weather I get sick, and I'm bound and determined not to let my fitness slip again this year.  I don't want to have to completely start over again in the spring.

The workout felt really good!

Kahana3 Miles: 4.20
Calories: 0.00
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Sat, Nov 07, 2009
Race: Sports and Family Chiropractic Annual 5K (3.1 Miles) 00:30:52
Total Distance
3.10

Great run! I took 6 minutes off my last 5k

Splits:

mile 1- 9:53

mile 2- 10:32

mile 3- 9:42

last .1 mile- 1:01 average  7:51

Kahana3 Miles: 3.10
Calories: 0.00
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Mon, Nov 09, 2009
Total Distance
3.14

Ran 3.14 miles. Then went and did 2 hours of martial arts. Good times. :)

Kahana3 Miles: 3.14
Calories: 0.00
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Tue, Nov 10, 2009
Total Distance
2.46

Went to the gym and ran on  the treadmill. The stupid thing stopped automatically after 30 minutes. After running I went and lifted weights for awhile. We'll see how sore I am tomorrow. I stretched for quite awhile so hopefully that will help.

Kahana3 Miles: 2.46
Calories: 0.00
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Sat, Nov 14, 2009
Total Distance
2.75

Kahana3 Miles: 2.75
Calories: 0.00
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Mon, Nov 16, 2009
Total Distance
0.00

Went one mile on the treadmill and then did some lifting.

Squats 65 lbs 10 reps 2 set and one set at 45 lbs for 10 reps

RDL's (rushian dead lifts) 45 lbs 10 reps 3 sets

3 way calf raise 20lbs 10 reps 3 sets

Bicep curle 10lbs 10 reps 3 sets.

Later I did a good hard workout at martial arts for two hours.

Calories: 0.00
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Tue, Nov 17, 2009
Total Distance
2.94

Ran on the treadmill for 30 min. For the first 10 min I ran at 4.5 mph then took it up to 5 mph for the last 20 min. Stretched

Kahana3 Miles: 2.94
Calories: 0.00
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Wed, Nov 18, 2009
Total Distance
0.00

Walked three times around indoor track. Then went and lifted. 

One are row 10lbs 10 reps 3 sets

Bench Press 55lbs 10 reps 3 sets

Over head tricep extention 20lbs 10 reps 3 sets

lower back extention 5lbs 10 reps 3 sets

Later went and did a really light workout at martial arts.

Calories: 0.00
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Thu, Nov 19, 2009
Total Distance
3.43

Ran on treadmill for 40 min. First 10 min @ 4.5 mph next 23 min @ 5 mph and the last 7 min @ 5.5 mph. Then did a 2.5 min cool down and stretched.

Kahana3 Miles: 3.43
Calories: 0.00
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Fri, Nov 20, 2009
Total Distance
2.00

Ran on the indoor track. 1/2 mile warm-up. 1 1/2 mile run.  Walked one lap. Then went and lifted. 

Incline press 12lb dumbells 15 reps 3 sets

3 way squats 24 lbs 10 reps 3 sets

 Bicep curl 10lbs 10 reps 3 sets

Tricep extention 10lbs 10 reps 3 sets.

3 way claf raise 24lbs 10 reps 1 set.

Cruches 10lbs resistence 25 reps 1 set

Reverse crunch 25 reps 1 set

v-ups 5 reps held for 10 seconds each 1 set

side cruches 20 reps 1 set each side.

Stretched

Kahana3 Miles: 2.00
Calories: 0.00
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Mon, Nov 23, 2009
Total Distance
2.50

Kahana3 Miles: 2.50
Calories: 0.00
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Sat, Nov 28, 2009
Total Distance
4.25

4.25 miles on the treadmill. Don't know how accurate those things are. :)

Kahana3 Miles: 4.25
Calories: 0.00
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Totals
Total Distance
35.02
Kahana3 Miles: 35.02
Calories: 0.00
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