January 2012
5 posts
9 tags
Ouxu - Week of January 15
January 19:  Nike Training Club: 45 min Leah Kim adv Yoga work out Walk: 60 minute outdoor walk January 20:  Nike Training Club: 45 min Leah Kim advanced Yoga work out January 21:  Nike Training Club: 45 min Get Strong - Worth the weight - intermediate Walk: 40 minute outdoor walk
Jan 24th
7 tags
Ouxu - Week of January 8
January 9: Nike Training Club: 15 min Laura Enever Fierce work out Nike Training Club: 15 min Leah Kim yoga work out  January 12: Running: distance: 8 KM, time: 47:37 outdoor run. Nike plus GPS
Jan 18th
9 tags
Ouxu - Week of January 1
Jan 2: Running: 8.01 KM in 50:12 min. Pace 6.16/km. Outdoor Nike GPS Jan 5: Beyond Yourself interval training: by Iwan Redan. Mix between bootcamp/NTC/professonal soccertraining. Heavy. 60 minutes.
Jan 9th
6 tags
Ouxu - Week of December 25
Dec 29: Running: 4 KM in 23:15 min treadmill run Nike Training Club: power drill. 45 min - get strong- advanced
Jan 9th
8 tags
Ouxu - Week of December 18
December 20 Running - Outdoor run 7.80 KM in 55:38 min -  Nike GPS December 22: Running: 4 KM (forgot the time) treadmill  Pilates: 60 min class
Jan 9th
December 2011
8 posts
9 tags
Ife- Week of December 25th (The Christmas Recovery...
12/25 Nike+GPS- 13.17 mile Run outdoors Time: 1:54:48 Pace: 8:43 per mile 12/26 Arc Trainer- 10 minutes (Level 8) Hot Pilates (Pilates in heated room)- 60 minutes 12/27 Treadmill- 1.5 mile run (6 mph-9.5 mph) Nike Training Club – Get Strong>Advanced>Power Drill. 45-minute workout. 12.5 lbs- 15 lbs dumbbells 12/29 Nike+GPS- 7 mile Run outdoors Time: 59:56 Pace: 8:21 per...
Dec 31st
2 notes
11 tags
Ife- Week of December 18 (In Hawaii!)
I still managed to get in some good workouts while vacationing in Waikiki: 12/18 Pilates- 45 minutes 12/20 Nike+GPS- 4.14 mile Run outdoors Time: 36:59 Pace: 8:56 per mile Nike Training Club - Get Strong>Advanced>The Heartbreaker. 30-minute workout. 15 lbs- 20 lbs dumbbells 12/21 Treadmill- 1 mile run (6 mph-7.5 mph) Nike Training Club – Get Lean>Advanced>Energy Blast. 30-minute...
Dec 24th
8 tags
Ouxu - Week of December 11th
Dec 15:  Running - 5 KM in 27:58 minutes. treadmill Nike Training Club - Sophia Boutella Fearless 15 min work out Nike Training Club - Allyson Felix Unstoppable 15 min work out Dec 13: Running - 4.70 KM in 27:10 minutes.  treadmill  Walking - 40 min fast pace
Dec 20th
2 notes
11 tags
Ife- Week of December 11
12/11 Arc Trainer- 45 minutes, Interval, level 8 Pilates- 45 minutes 12/12 Nike Training Club - Get Strong>Advanced>The Heartbreaker. 30-minute workout. 10 lbs dumbbells, 10lbs medicine ball 12/13 Nike+GPS- 3.13 mile Run outdoors Time: 25:26 Pace: 8:07 per mile Nike Training Club - Get Strong>Advanced>Action Figure. 30-minute workout. 10 lbs dumbbells, 10lbs medicine...
Dec 17th
1 note
9 tags
Ife- Week of December 4
12/4 Elliptical- 30 minutes, Cross Training Pilates- 45 minutes 12/6 Nike+GPS- 3.12 mile Run outdoors Time: 26:16 Pace: 8:25 per mile Nike Training Club - Get Strong>Advanced>Action Figure. 30-minute workout. 15 lbs and 20lbs dumbbells, 10lbs medicine ball 12/8 Running-1.5 mile run/sprint on treadmill (3.5mph for 1 minute, 6mph-9mph for 9 minutes increasing speed every 1 to 2...
Dec 11th
7 notes
8 tags
Ouxu - Week of December 4th
Dec 9:  Running - 4 KM 22:30 min treadmill Nike Training Club - 15 min Lea Michele Triple Threat. + 5 min.. Laura Enever  Dec 6:  Running - 5 KM 28:37 min treadmill Nike Training Club -15 min Laura Enever  
Dec 11th
4 notes
8 tags
Ouxu - Week of November 27th
Nov 30 Crosstrainer - 15 min warm-up Running - 3KM in 17:00 Nike Training Club - 15 min Laura Enever  Nov 28 Running - 5KM in 27:48  Oh E. .. what a sad comparison LOL
Dec 3rd
4 notes
9 tags
Ife- Week of November 27th
11/27 Arc Trainer- 30 minutes, Interval, level 8-10 Pilates- 45 minutes 11/28 Nike+GPS- 9.01 mile Run outdoors Time: 1:20:59 Pace: 8:59 per mile 11/29 Running-1.5 mile run/sprint on treadmill (3.5mph for 1 minute, 6mph-9mph for 9 minutes increasing speed every 1 to 2 minutes) Nike Training Club  - Get Lean>Advanced>Adrenaline Hit. 45 minutes. 10lbs dumbbells  12/1 Running- 3.5 mile...
Dec 3rd
5 notes
November 2011
5 posts
8 tags
Ouxu - Week of November 20th
Nov 23 Running -  4 KM treadmill run 23:30 min  NTC - 15 min laura enever - fierce   Nov 21 Bike - warm-up 5,8 KM bike, 23:30 min NTC - 45 min power drill - get strong- adv 
Nov 27th
4 notes
9 tags
Ouxu - Week of November 13th
Nov 15 Running - 5 KM in 26:27 treadmill NTC - 15 min jeanette jenkins ab blast  Walking - 9 KM fast pace walking
Nov 27th
10 notes
10 tags
Ife- Week of November 20th
11/20 Pilates- 45 minutes 11/22 Running- 3.5 mile run/ on treadmill (Alpine Pass program. Max Speed 8mph, Max Inline 6) Nike Training Club - Get Strong>Advanced>Be Explosive. 30-minute workout.15 lbs dumbbells, 10lbs medicine ball. 11/24 Nike+GPS- 8.07 mile Run outdoors Time: 1:08:31 Pace: 8:29 per mile 11/25 Running-1.5 mile run/sprint on treadmill (3.5mph for 1 minute, ...
Nov 26th
8 tags
Ife- Week of November 13th
11/13 Pilates- 45 minutes 11/14 Nike+GPS- 8.04 mile Run outdoors Time: 1:08:41 Pace: 8:32 per mile 11/16 Running- 1.5 mile run/sprint on treadmill (3.5mph for 1 minute, 6mph-9mph for 9 minutes increasing speed every 1 to 2 minutes) Nike Training Club - Get Strong>Advanced>Gladiator. 45 minute workout.15 lbs and 17.5lbs dumbbells, 10lbs medicine ball. 11/17 Running- 3.1 mile run on...
Nov 19th
5 notes
7 tags
Ouxu
Nov 10  5 KM in 29:00 15 min laura enever - NTC Nov 5 5KM treadmill 29:39min 15 min laura enever - NTC Oct 31 5KM treadmill 30:30 min  jeanette jenkins ab blast 15 min - NTC Oct 27 4KM treadmill.  tried to run 5KM in under 29 min. which led to the result I could only finish 4KM.. 15 min laura enever - NTC  Oct 24 45 min crosstrainer 15 min jeanette jenkins ab blast - NTC Oct 22 5...
Nov 7th
5 notes
October 2011
1 post
8 tags
work out
Oct 4 1hr low intensity outdoor walk 30 min crosstrainer 45 min shape + sculpt - NTC  Oct 2 7KM outdoor run 41:22 - Nike plus GPS Sept 28 5 KM low intensity walk outdoor Sept 27 45 min low intensity crosstrainer 15 min Perri Shakes-Drayton fast and flexible - NTC Sept 24 40 min low intensity outdoor walk 20 laps swimming Sept 21 45 min crosstrainer low intensity 45 min pump station...
Oct 6th
September 2011
1 post
9 tags
work outs
Sept 16 5KM in 28:58 min treadmill 15 min lea michele triple threat work out - NTC 5km was hard today Sept 14 40 min crosstrainer 45 min power drill - get strong - NTC Sept 10 40 min crosstrainer 45 min power drill - get strong - NTC Sept 7 20 min bike 15 min lea michele thriple threat - NTC 15 min ab burner - NTC Sept 5 40 min crosstrainer 45 min magnum - Get strong - NTC Sept 3 ...
Sep 21st
August 2011
1 post
8 tags
work outs
Fri August 19 swam 10 laps Thu August 18 swam 12 laps They closed early couldn’t finish 20 laps.  Mon August 15 10 min bike 15 min lea michele triple threat - NTC 15 min jeanette jenkins ab blast - NTC Sun August 14 25 min get toned - NTC I had no energy to finish it Sat August 13  15 min leah kim yoga work out - NTC Mon August 8  swam 20 laps Sun August 7 15 min lea...
Aug 20th
July 2011
2 posts
8 tags
work - outs
Wed July 27 15 min bike 10 min row 30 min total adrenaline  - NTC 30 min bike Trained less hard today. see how that feels.  Mon July 25 5.19KM in 37 min treadmill 45 min shape + sculpt - NTC Fri July 22 poweryoga class 15 min arm definer - NTC 15 min ab blast - jeanette jenkins - NTC  First yoga class in a while. I liked it. I will do it once a week.  Wed July 20 7.45KM in 50 min....
Jul 27th
1 note
5 tags
Work-outs
Wed July 13 45 min crosstrainer - 4.8km 45 min shape + sculpt - NTC  15 min ab blast jeanette jenkins - NTC I’ve decided that squats and lunches are the way to go.  Wed July 6 30 min crosstrainer 15 min Ab Blast Jeanette Jenkins - NTC Still muscle aching from yesterday. Tue July 5 25 min crosstrainer 45 min shape and sculpt get toned - NTC heavy.  Sat July 2 4 km run...
Jul 14th
June 2011
1 post
8 tags
work outs
Tue June 21 45 min cross trainer 5.20 km 15 min butt buster - Nike Training Club 15 min Jeanette Jenkins - Nike Training Club Mon June 20  20 min row machine 15 min ab burner work out - Nike Training Club tired/no energy Wed June 15 5K treadmill in 28:22 min 15 min ab class 15 min arm definer - Nike Training Club Mon June 13 4.30K on treadmill in 30 min (tired) 15 min Jeanette...
Jun 23rd
May 2011
11 posts
7 tags
May 25
Ouxu Exercise:  5 km run in 28:45 min on the treadmill  15 min Shoulder Ripper work out - Nike Training Club 15 min Ab Burner work out - Nike Training Club
May 26th
7 tags
May 24
Ouxu Exercise:  5 km run in 28:41 min. Nike plus  15 min Ab Burner work out. Nike Training Club
May 26th
6 tags
May 20
Ouxu Exercise:  5 km run in 29 min.  15 min Ab Burner. Nike Training Club I ran on the treadmill today. Far less fun than running outside. The plus side is that you run a constant pace. Halfway during the run I wanted to quit haha. But I didn’t. 
May 19th
6 tags
May 14
Ouxu Exercise:  4.65 km run in 28:56 min Nike Plus GPS
May 19th
8 tags
May 9
Ouxu Exercise:  5 km run. Time 30:25.  Nike Plus GPS 15 min Ab Burner - Get Focused. Nike Training Club
May 10th
6 tags
May 8
Ouxu Exercise:  15 min Ab Burner - Get focused Nike Training Club hundredpushups program final count 25
May 10th
7 tags
May 3
Ouxu Exercise:  43 min walking outside. 3.50 km 20 laps swimming hundredpushups program week 2-day2. final count 22
May 8th
6 tags
May 2
Ouxu Exercise:  40 min walk outside - 4.10 km
May 8th
4 tags
May 2
Ouxu Exercise:  40 min fast walk outside 
May 3rd
7 tags
May 1
Ouxu Exercise:  15 min arm definer - get focused. Nike Training Club 15 min butt buster - get focused. Nike Training Club The arm definer work out was heavy. Especially the medicine ball push up and the tricep push up. 
May 3rd
5 tags
April 30
Ouxu Exercise:  54 min fast walk outside 
May 3rd
April 2011
12 posts
10 tags
April 28
Ouxu Exercise:  45 min fast walk outdoors 15 min Ab Blast Jeanette Jenkins - Nike Training Club 15 min Ab Burner - Get Focused - Nike Training Club push ups. Week 2 - Day 1 of hundredpushups 19 pushups in my final set. 
Apr 28th
5 tags
April 26
Ouxu Exercise: Week 1 - Day 3 of hundredpushups program. Amount of pushups in final set was 19 today. Wow. First day I had trouble with 5.  Goal for end of May is 50 consecutive pushups.
Apr 26th
6 tags
April 24
Ouxu Exercise:  15 min Jeanette Jenkins Ab Blast work out. This was not easy. intermediate/advanced level - Nike Training Club reward after 240 min of training. 
Apr 26th
7 tags
April 23
Ouxu Exercise:  4.53 km walk outside 15 min Ab Burner - Nike Training Club
Apr 26th
6 tags
April 22
Ouxu Started the hundredpushups program. I managed to only do 10 on the final set today. 50 consecutive push ups is my goal for the end of May. 
Apr 26th
4 tags
April 19
Ouxu Exercise:  20 min cardio crosstrainer  20 min TRX work out 15 min Ab Burner - Nike Training Club
Apr 26th
5 tags
April 17
Ouxu Exercise:  5.32 km run - Nike Plus  15 min Ab Burner - Nike Training Club
Apr 26th
4 tags
April 3
Ouxu Exercise:  15 min Ab Burner - Nike Training Club
Apr 26th
6 tags
March 31
Ouxu Exercise:  20 min cardio cross trainer 30 min TRX work out 15 min Ab Burner - Nike Training Club
Apr 26th
4 tags
March 30
Ouxu Exercise:  First work out with personal trainer. We did a 30 min TRX work out. It was good.  2.16 km walk outside
Apr 26th
5 tags
March 29
Ouxu Exercise:  30 min Get Toned - Body Flexor work out - Nike Training Club 10 min Ab Burner - Nike Training Club
Apr 26th
4 tags
March 28
Ouxu Exercise:  15 min Ab Burner - Nike Training Club
Apr 26th
March 2011
9 posts
5 tags
March 27
Ouxu Work out:  40 min fast paced walk outside bicep, lower back, tricep exercises 15 min ab burner, Nike Training Club with 3 kg medicine ball I will need a few of these medicine balls. They are great. 
Mar 28th
7 tags
March 25
Ouxu Work out:  15 min ab burner, Nike Training Club app
Mar 28th
4 tags
March 24
Ouxu A few weeks ago I attended The Nike Blast, a Nike Women convention at the Nike HQ in Hilversum. Among the Nike Free XT shoe they also introduced a new app, The Nike Training Club app. A very cool app which you can use as your personal trainer. It includes work outs ranging from beginner to advanced and enables you to choose your goal: become lean, toned, strong or focused.  I will be...
Mar 25th