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Elaine, Carol and Cyndi's Workout Journal

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ELAINE Ctl/Y = Write use / pswrd = paddle. ~~~~~~~~~~~~~~~~~~~ Jan 11, 2007: This is the journey that begins with one small step... reach out one stroke at a time... Jan 12 - Weights and dinner meeting with C and Lu ............1/14 - 1/20.............. 14 - Began with a very long walk 15 - 2nd long walk - Migraine 16 - OC1, finally! 17 - Weights (W); OC 1,2; (159.5) 18 - Jog (J); Hula (H) 19 - OC1,3 with Dana & Rich 20 - W; J (158.5) .............1/21 - 1/28................. 22 - W,1; OC1,1; New Iakus!! 23 - J,1; OC6,1 (steer) 25 - Bob's Paddle; H 26 - OC1,2 27 - W,2; J,2 28 - OC1,3- LSD; Team Lunch Meeting; Puakea DVD ..............1/29 - 2/4........................ 29- W,1; OC1, 1, Cruise Intervals (CI) 30 - J,1 (155), H(V) 2/1 - H (154) 2/2 - J,2; OC1, 2 : I love the fact that I am feeling better about doing the 7 and 9 effort level pieces ! 2/3 - W,2; OC1,3 - I love LSDs 2/4 - OC6 ................2/5 - 2/11................ 2/5 -OC1&2,1 -  CI & Finish Ups

CYNDI 1/15/07: OC1 Paddle 2 1/2 pieces from green bouy to x-mas tree. Cruise Interval pace 1/16/07: - 25min. Cardio on Bike & 1hr Yoga class. 1/17/07: -50min. LSD paddle; windy and choppy but fun! 1/18/07: Day of Rest (well not exactly rest, I still have two children) 1/19/07: Weights with Carol: Military Press= 6x10 @10lbs, Triceps= 6x15@ #4, Rotator= 1x15 @5lbs, Squats=5x10 @ 50lbs, Ham. curls= 4x15 @#5, Abs= 4x30 1/20/07: 20min. jog 1/21/07: 6man paddle- easy day >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> 1/22/07 Had to cancel due to meeting 1/23/07: 20min. cardio, 1hr. Yoga 1/24/07 OC1 w/ Bob (it was actually a tough workout to keep up with the 6-man. 1/25/07: off 1/26/07: Weights with Carol chest=3(6x4), military=3(6x4), biceps=2(6x4), triceps=3(6x4), rows= 3(6x4) 1/27/07 2x 20min. walk w/ Marley 1/28/07: OC1 LSD 1:15 I did it! :) >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> 1/29/07: OC1 2x10min @ C.I. 10min. steady and 2x10min @ C.I. ( I didn't feel ready to handle 10min. pieces as 2nd and 4th interval were under 10min.) 1/30/07: Sore today. Weights= 3x10 rows, 3x10 biceps, 3x10 bent arm pulovers, 7 pull-ups, 4x15 push-ups, 2x16 stride lunges forward, 2x16 stride lunges backwards. 1/31/07: Sore and crabby today, hit the jaccuzi and massage by hubby !! :) 2/1/07: 30min jog ( I suck at this!)

CAROL Carol - Jan 30, Monday workout. Workout - 4x10minute pieces at 9 effort. Two were great. And the 10 minute break between was only 5 minutes. The last two were harder and I finished the fourth at 8 minutes because I was slowing down. I was still weary from the weekend's paddles, but Yippee, it's nice to finish a hard workout. Woo Hoo