2007 miles	561.7	PR's
2008 miles	813.7	Races		2013 Snowboarding Days :	1	January	29.55	July	48.85
2009 miles	660.1					February	0.00	August	19.15
2010 miles	573.2			Most miles/week	32.52	March	20.25	September	43.60
2011 miles	561.4			Longest run	26.20	April	35.85	October	29.39
2012 miles	391.5					May	38.15	November	18.20
2013 miles	338.9			Sick Days:	50	June	55.95	December	0.00
		# of runs:	94
		1:04:00		QueAnh's TRAINING LOG 2013
Date	Distance	Time	Pace	Comments	Mi/wk	LongRuns	Hrs/Wk
Jan 01 Tue				5 hrs Snowboarding in Mammoth
Jan 02 Wed
Jan 03 Thu	3.50	0:40:51	0:11:40	Treadmill
Jan 04 Fri	3.00	0:38:00	0:12:40	Treadmill
Jan 05 Sat
Jan 06 Sun	3.00	0:38:00	0:12:40	Treadmill	9.50		1:56:51
Jan 07 Mon	4.00	0:44:24	0:11:06	biceps, triceps, back 1 set of planks
Jan 08 Tue	3.00	0:37:35	0:12:32	Back, Squats 4x12 w/12.5lb weights, AB crunch 4x15 10lb
Jan 09 Wed
Jan 10 Thu	5.55	0.0419792	0:10:54	sauna
Jan 11 Fri
Jan 12 Sat	3.50	0:39:49	0:11:23	2 sets of planks, sauna
Jan 13 Sun				Work AS/Travel Visalia	16.05		3:02:15
Jan 14 Mon				Work Visalila
Jan 15 Tue				5 sets of squats 12 reps, 5 sets pushups 5 reps
Jan 16 Wed
Jan 17 Thu	4.00	0:51:37	0:12:54	2 sets of planks, sauna
Jan 18 Fri
Jan 19 Sat				started getting achy body
Jan 20 Sun				Sick - achy body sore throat	4.00		0:51:37
Jan 21 Mon				Sick - cough/cold/flu symptoms
Jan 22 Tue				Sick - cough/cold/flu symptoms
Jan 23 Wed				Sick - cough/cold/flu symptoms
Jan 24 Thu				Sick - cough/cold/flu symptoms
Jan 25 Fri				Sick - cough/cold/flu symptoms - 101.5 fever :·(
Jan 26 Sat				Sick - fever gone, bronchitis, and anti-biotics per Dr's orders.
Jan 27 Sun				Sick - bronchitis, cough still bad.	0.00		0:00:00
Jan 28 Mon				Sick - bronchitis, cough is improving.
Jan 29 Tue				Sick - bronchitis, cough is improving.
Jan 30 Wed				Sick - bronchitis, cough is improving.
Jan 31 Thu				50 squats, 5 push- ups Sick - bronchitis, cough is improving.
Feb 01 Fri				50 squats, 10 push- ups Sick - bronchitis, cough is improving.
Feb 02 Sat				Sick - bronchitis, cough is improving.
Feb 03 Sun				Sick - bronchitis, cough is improving.	0.00		0:00:00
Feb 04 Mon				Sick - bronchitis, cough is improving.
Feb 05 Tue				Sick - bronchitis, cough is improving.
Feb 06 Wed				Sick - bronchitis, developed into painful bruised rib also.
Feb 07 Thu				Beautiful morning Hike at Tahquitz Canyon in Palm Springs with Emil.  Sick - bronchitis, developed into painful bruised rib also.
Feb 08 Fri				Sick - bronchitis, painful bruised ribs from coughing. (Dr. confirmed today)
Feb 09 Sat				Sick - bronchitis, painful bruised ribs from coughing.  I noticed Queanh slept better, Dr. gave cough meds with Codine. - Emil
Feb 10 Sun				Sick - bronchitis, painful bruised ribs from coughing.	0.00		0:00:00
Feb 11 Mon
Feb 12 Tue				30min stairmaster level 4-5, back, biceps, triceps chest was irrated after workout a bit
Feb 13 Wed				Sick - lingering cough/fluid in lungs.
Feb 14 Thu				Sick - lingering cough/fluid in lungs.
Feb 15 Fri				Sick - lingering cough/fluid in lungs.
Feb 16 Sat				Sick - lingering cough/fluid in lungs.
Feb 17 Sun				Sick - lingering cough/fluid in lungs.	0.00		0:00:00
Feb 18 Mon				Sick - worked in Visalia - lingering cough/fluid in lungs… feels like cold symptoms are coming back.
Feb 19 Tue				Sick - lingering cough/fluid in lungs.
Feb 20 Wed				Sick - lingering coug - I still have my annoying cough, go away cough!!! I will be fit soon. I hope Emil still loves my PIE FACE - Q Of course, I like pie so I think you're delicious :) - E
Feb 21 Thu				Sick - lingering cough, rib muscle strain.
Feb 22 Fri				Sick - lingering cough, rib muscle strain.
Feb 23 Sat				Sick - lingering cough, rib muscle strain.
Feb 24 Sun				Sick - lingering cough, rib muscle strain.	0.00		0:00:00
Feb 25 Mon				Sick - lingering cough, rib muscle strain.
Feb 26 Tue				Sick - lingering cough, rib muscle strain.
Feb 27 Wed				Sick - lingering cough, rib muscle strain.
Feb 28 Thu				Sick - lingering cough, rib muscle strain.
Mar 01 Fri				20 min stair master, sauna. Left side still sharp pain when cough and sneeze will ice it today
Mar 02 Sat				Sick - lungs? Improved but lingering something.
Mar 03 Sun				Sick - lungs? Improved but lingering something.	0.00		0:00:00
Mar 04 Mon				Sick - lungs? Improved but lingering something.
Mar 05 Tue				Sick - lungs? Improved but lingering something.
Mar 06 Wed				Sick - lungs? Improved but lingering something.
Mar 07 Thu				Sick - lungs? Improved but lingering something.
Mar 08 Fri				Sick - lungs? Improved but lingering something.
Mar 09 Sat				Sick - lungs? Improved but lingering something.
Mar 10 Sun				Sick - lungs? Improved but lingering something.	0.00		0:00:00
Mar 11 Mon				Sick - lungs? Improved but lingering something.
Mar 12 Tue				Sick - lungs? Improved but lingering something.
Mar 13 Wed				Sick - lungs? Improved but lingering something.
Mar 14 Thu				Cardio P90x
Mar 15 Fri
Mar 16 Sat	2.05	0:27:06	0:13:13	felt okay, throat felt dry slight burn, some congestion
Mar 17 Sun	3.00	0:36:18	0:12:06	feels better today	5.05		1:03:24
Mar 18 Mon
Mar 19 Tue
Mar 20 Wed
Mar 21 Thu
Mar 22 Fri
Mar 23 Sat				Dr. prescribed steroid for a week to clear up lungs Predinose
Mar 24 Sun	1.00	0:13:30	0:13:30	rowing for about 12 mins, walked incline for about 6 mins	1.00		0:13:30
Mar 25 Mon
Mar 26 Tue	4.00	0:48:30	0:12:07	MTS highrow back 3 sets 20lbs, 15 reps each
Mar 27 Wed
Mar 28 Thu	3.10	0:38:08	0:12:18
Mar 29 Fri
Mar 30 Sat	3.10	0:37:25	0:12:04
Mar 31 Sun	4.00	0:45:42	0:11:25		14.20		2:49:45
Apr 01 Mon
Apr 02 Tue
Apr 03 Wed
Apr 04 Thu	5.00	0:58:02	0:11:36	Lungs felt okay during run, when stopped cough a bit
Apr 05 Fri	3.10	0:39:23	0:12:42	MTS high row 20lbs 3 x 12reps  Lungs feel okay, still some coughing when stopping
Apr 06 Sat
Apr 07 Sun					8.10		1:37:25
Apr 08 Mon	4.00	0:47:13	0:11:48	MTS high row 25lbs 3x12reps, 3 reps of planks 1 min each, suana. Lungs felt a bit agitated when stopped running slight congestion but overall not bad.
Apr 09 Tue	3.00	0:38:22	0:12:47	fatigue workout after work.
Apr 10 Wed	4.00	0:48:22	0:12:05	1 set of planks lungs feel better, less mucous
Apr 11 Thu				Squats 4 sets 12 reps 8-15 Lbs Lunges 4 sets 12 reps Biceps Curls 4 sets 8 Lbs Triceps 4 sets 4 Lbs Push-Ups 10 x 1 set
Apr 12 Fri	4.00	0:45:43	0:11:26	MTS High Row 25 Lbs 3 x 12 reps
Apr 13 Sat
Apr 14 Sun					15.00		2:59:40
Apr 15 Mon
Apr 16 Tue
Apr 17 Wed	3.50	0:45:57	0:13:08	Back, Biceps, Triceps
Apr 18 Thu
Apr 19 Fri
Apr 20 Sat
Apr 21 Sun	3.10	0:35:29	0:11:27	1 set of planks	6.60		1:21:26
Apr 22 Mon				Traveled to Flagstaff and Scottsdale, AZ for work.
Apr 23 Tue
Apr 24 Wed
Apr 25 Thu	4.00	0:47:10	0:11:47
Apr 26 Fri
Apr 27 Sat
Apr 28 Sun					4.00		0:47:10
Apr 29 Mon
Apr 30 Tue	2.15	0:26:00	0:12:06	legs fatigue, tired
May 01 Wed
May 02 Thu
May 03 Fri	4.00	0:45:32	0:11:23	legs, lungs, heart feels good, but itch throat! NO cold please
May 04 Sat
May 05 Sun	4.00	0:45:47	0:11:27	sauna, not much scratchy throat today	10.15		1:57:19
May 06 Mon	3.00	0:35:54	0:11:58	legs tired today. MTS back 25lbs 3x12, biceps, triceps, squats 12.5lbs 3x12
May 07 Tue	1.00			legs fatigue, tired
May 08 Wed	4.00	0:44:42	0:11:11	legs felt good, after warming up, 1 set of planks, 10min sauna
May 09 Thu
May 10 Fri
May 11 Sat
May 12 Sun				Zip lining in Big Bear with Queanh, Jennifer & Scott	8.00		1:20:36
May 13 Mon
May 14 Tue	4.43	0:49:07	0:11:05	Treadmill - everything felt good today.
May 15 Wed				squats 4 x 12 10lbs, lunges, arms workout at home
May 16 Thu
May 17 Fri	5.00	0:54:46	0:10:57	Run felt good today. Sauna
May 18 Sat
May 19 Sun					9.43		1:43:53
May 20 Mon	3.00	0:38:33	0:12:51	body fatigue today
May 21 Tue
May 22 Wed	0.50			1 set of squats, had to stop tummy ache. AZ
May 23 Thu	1.00	0:12:54	0:12:54	squats 3 sets 15lbsx12, 3 sets biceps 10lbs x10
May 24 Fri
May 25 Sat
May 26 Sun	5.22	1:00:00	0:11:30	body legs felt good, ran mostly incline shin left side fatigue	9.72		1:51:27
May 27 Mon	3.00	0:37:25	0:12:28	body fatigue, MTS highrow back 3x12 20.5lbs, 1 set of planks
May 28 Tue
May 29 Wed
May 30 Thu
May 31 Fri
Jun 01 Sat	3.00	0:34:44	0:11:35	body felt good today
Jun 02 Sun					6.00		1:12:09
Jun 03 Mon	4.40	0:50:20	0:11:26	MTS high row 25lbs 3x12 1 set of planks
Jun 04 Tue				squats 4x12 15lbs, lunges4x10, arms
Jun 05 Wed	2.00			jog w/Jen in San Pedro for about 35mins
Jun 06 Thu	5.00	1:18:00	0:15:36	body was fatigue, MTS highrow 3x12 25lbs, 1 set of planks
Jun 07 Fri
Jun 08 Sat
Jun 09 Sun					11.40		2:08:20
Jun 10 Mon	3.00			Wilson Park w/Jen
Jun 11 Tue
Jun 12 Wed	4.00	0:45:59	0:11:30	body, mind fatigue today most likely lack of sleep, MTS high row 3x12 25lbs, triceps 3x15, sauna
Jun 13 Thu	3.60	0:43:04	0:11:58	pre-run 5 min walk/warmup
Jun 14 Fri
Jun 15 Sat
Jun 16 Sun					10.60		1:29:03
Jun 17 Mon	3.92	0:45:28	0:11:36	MTS high row 4x12 25lbs, biceps, triceps
Jun 18 Tue	4.00	0:47:01	0:11:45	time includes 5 min warm-up, 10 mins sauna
Jun 19 Wed
Jun 20 Thu	2.30	0:30:25	0:13:13	running on empty, so no energy
Jun 21 Fri
Jun 22 Sat	5.00	1:01:05	0:12:13	Treadmill run and MTS high row 4 x 12 reps @ 25 lbs
Jun 23 Sun				North Lykken Trailhead 1.3 mile hike in Palm Springs with Queanh.  It took us approx 1:18:00 hrs.	15.22		3:03:59
Jun 24 Mon	5.33	1:00:00	0:11:15	24 Hr Fitness in Indeo, CA - Treadmill including 5 minute warmup walk.
Jun 25 Tue	1.00			World Gym in Indeo, CA -   Treadmill, then stairmaster for 20 minutes.  MTS High Row 4 x 12 reps @ 25 lbs Row Machine 5 minutes
Jun 26 Wed
Jun 27 Thu	2.00	0:29:23	0:14:41	legs were very fatigue, 4x12 squats 12.5-15lb, MTS high row
Jun 28 Fri
Jun 29 Sat
Jun 30 Sun	7.40	1:26:00	0:11:37	Hermosa beach run!	15.73		2:55:23
Jul 01 Mon
Jul 02 Tue
Jul 03 Wed
Jul 04 Thu	7.40	1:30:20	0:12:12	Hermosa to Redondo
Jul 05 Fri	3.00	0:35:12	0:11:44	MTS high row 2 sets 25lbs 1 set 30lbs, squats 4x12 12.5-15lbs
Jul 06 Sat	8.20	1:36:11	0:11:44	Hermosa to El Segundo		8.2
Jul 07 Sun				30 min stairmaster, squats 3x12 12.5-15lbs, biceps, triceps, T arm twist	18.60		3:41:43
Jul 08 Mon				Avenue C stairs w/ Jen 5 times
Jul 09 Tue	3.00	38:08:00	12:42:40	calfs extremely sore, MTS high row 30 lbs, biceps, triceps
Jul 10 Wed
Jul 11 Thu
Jul 12 Fri	5.00	0:59:23	0:11:53	MTS highrow 3x10 30lbs, biceps, triceps, squats 3x12 12.5-15lbs
Jul 13 Sat
Jul 14 Sun					8.00		39:07:23
Jul 15 Mon
Jul 16 Tue
Jul 17 Wed	3.40	0:41:11	0:12:07	MTS high row 30lbs 3x10
Jul 18 Thu	2.80	0:38:00	0:13:34	Beach run with Jen
Jul 19 Fri
Jul 20 Sat	3.30	0:45:00	0:13:38	walked on treadmill for almost 30 mins cuz Nancy was talking to me. MTS high row 4x10-12 25-30lbs, biceps, triceps, squats 4x 12.5-15lbs
Jul 21 Sun					9.50		2:04:11
Jul 22 Mon
Jul 23 Tue	4.25	0:55:11	0:12:59	MTS high row 25-30lbs, squats 3x12 12.5-15-17.5 lbs
Jul 24 Wed
Jul 25 Thu	4.00	0:48:03	0:12:01	MTS high row 25-30lbs, squats 3x12 15lbs, triceps
Jul 26 Fri
Jul 27 Sat	2.00	0:24:11	0:12:05	MTS highrow, squats.
Jul 28 Sun					10.25		2:07:25
Jul 29 Mon
Jul 30 Tue
Jul 31 Wed	2.50	0:32:11	0:12:52	6min warmup(tired) MTS Highrow, biceps, triceps
Aug 01 Thu	4.00	0:51:27	0:12:52	MTS highrow, squats.
Aug 02 Fri
Aug 03 Sat
Aug 04 Sun					6.50		1:23:38
Aug 05 Mon
Aug 06 Tue
Aug 07 Wed
Aug 08 Thu
Aug 09 Fri	3.50	0:45:21	0:12:57	MTS high row, squats, 1 set of planks
Aug 10 Sat
Aug 11 Sun					3.50		0:45:21
Aug 12 Mon
Aug 13 Tue
Aug 14 Wed
Aug 15 Thu
Aug 16 Fri	3.00	0:35:16	0:11:45	MTS high row, triceps. Hike w/ Rob and Jen 4mi?
Aug 17 Sat
Aug 18 Sun					3.00		0:35:16
Aug 19 Mon
Aug 20 Tue
Aug 21 Wed
Aug 22 Thu
Aug 23 Fri	2.40	0:32:50	0:13:41	MTS highrow, squats.
Aug 24 Sat
Aug 25 Sun					2.40		0:32:50
Aug 26 Mon
Aug 27 Tue
Aug 28 Wed	2.25	0:37:15	0:16:33	still had kink in the neck, nose pimple went down thank god.
Aug 29 Thu	4.00	0:50:12	0:12:33	MTS highrow, 3x12 squats 12.5-15lb
Aug 30 Fri
Aug 31 Sat
Sep 01 Sun					6.25		1:27:27
Sep 02 Mon	5.30	1:17:52	0:14:42	Labor Day Conquer the Bridge 2013 (5.3 mi), walked and took pictures during race, no time goal this year, just fun! :)
Sep 03 Tue
Sep 04 Wed
Sep 05 Thu	4.00			2 Hour hike @ Del Cerro park with Emil
Sep 06 Fri
Sep 07 Sat
Sep 08 Sun	4.00	0:50:23	0:12:36	very hard, MTS high row	13.30		2:08:15
Sep 09 Mon
Sep 10 Tue
Sep 11 Wed	4.00	0:48:52	0:12:13	MTS high row, biceps
Sep 12 Thu
Sep 13 Fri
Sep 14 Sat	4.00	0:50:45	0:12:41
Sep 15 Sun	4.00			jog/hike Del Cerro Park w/ my Emil	12.00		1:39:37
Sep 16 Mon
Sep 17 Tue	3.00	0:38:25	0:12:48	MTS highrow, triceps
Sep 18 Wed
Sep 19 Thu	3.10	0:41:54	0:13:31	Runyon Canyon Jog/Hike with Emil (approx 691 ft elevation gain): 1 @ 15:21 2 @ 14:19 3 @ 12:14
Sep 20 Fri	3.00	0:38:32	0:12:51	MTS highrow, 1 set of planks
Sep 21 Sat	3.10	0:29:12	0:09:25	LivingSocial's 5k Dance Party LA with Natasha, Veronica & Natalie (Natalie's 1st 5K!)
Sep 22 Sun					12.20		2:28:03
Sep 23 Mon	3.00	0:37:33	0:12:31	biceps/triceps, 1 set of planks
Sep 24 Tue	3.10	0:33:40	0:10:52	5 min warmup time is 38:40, MTS highrow, squats, 1 set of planks
Sep 25 Wed
Sep 26 Thu
Sep 27 Fri
Sep 28 Sat
Sep 29 Sun					6.10		1:11:13
Sep 30 Mon
Oct 01 Tue
Oct 02 Wed
Oct 03 Thu
Oct 04 Fri
Oct 05 Sat
Oct 06 Sun					0.00		0:00:00
Oct 07 Mon
Oct 08 Tue
Oct 09 Wed
Oct 10 Thu
Oct 11 Fri
Oct 12 Sat
Oct 13 Sun					0.00		0:00:00
Oct 14 Mon	3.00			Del Cerro Park short jog/hike with Emil.
Oct 15 Tue
Oct 16 Wed
Oct 17 Thu	3.10	0:44:30	0:14:21	Treadmill run/5 min warmup, then MTS high row
Oct 18 Fri	3.00	0:39:32	0:13:11	5 min warmup, squats 12lbs x3, 1 set of planks
Oct 19 Sat
Oct 20 Sun	6.64	1:13:39	0:11:06	Beach run w/ my Emil	15.74		2:37:41
Oct 21 Mon	0.91			Wilson Park
Oct 22 Tue
Oct 23 Wed
Oct 24 Thu	3.10	34:59:00	11:17:06
Oct 25 Fri
Oct 26 Sat
Oct 27 Sun	6.64	1:12:39	0:10:56	Beach run w/ Emil	10.65		36:11:39
Oct 28 Mon
Oct 29 Tue	3.00	0:36:08	0:12:03	MTS high row
Oct 30 Wed
Oct 31 Thu
Nov 01 Fri	5.00	1:00:38	0:12:08	MTS high row, dips
Nov 02 Sat
Nov 03 Sun	8.20	1:40:48	0:12:18	Hermosa to El Segundo	16.20	8.2	3:17:34
Nov 04 Mon
Nov 05 Tue
Nov 06 Wed
Nov 07 Thu	2.00	0:24:15	0:12:07	Gym treadmill & sauna
Nov 08 Fri
Nov 09 Sat
Nov 10 Sun					2.00		0:24:15
Nov 11 Mon
Nov 12 Tue
Nov 13 Wed
Nov 14 Thu
Nov 15 Fri
Nov 16 Sat
Nov 17 Sun					0.00		0:00:00
Nov 18 Mon	3.00	0:39:20	0:13:07	Gym treadmill
Nov 19 Tue
Nov 20 Wed
Nov 21 Thu
Nov 22 Fri
Nov 23 Sat
Nov 24 Sun					3.00		0:39:20
Nov 25 Mon
Nov 26 Tue
Nov 27 Wed
Nov 28 Thu
Nov 29 Fri
Nov 30 Sat
Dec 01 Sun					0.00		0:00:00
Dec 02 Mon
Dec 03 Tue
Dec 04 Wed
Dec 05 Thu
Dec 06 Fri
Dec 07 Sat
Dec 08 Sun					0.00		0:00:00
Dec 09 Mon
Dec 10 Tue
Dec 11 Wed
Dec 12 Thu
Dec 13 Fri
Dec 14 Sat
Dec 15 Sun					0.00		0:00:00
Dec 16 Mon
Dec 17 Tue
Dec 18 Wed
Dec 19 Thu
Dec 20 Fri
Dec 21 Sat
Dec 22 Sun					0.00		0:00:00
Dec 23 Mon
Dec 24 Tue
Dec 25 Wed
Dec 26 Thu
Dec 27 Fri
Dec 28 Sat
Dec 29 Sun					0.00		0:00:00
Dec 30 Mon
Dec 31 Tue					338.94		0:00:00
total miles	338.94	136:48:03	total hrs		677.88	16.4	136:48:03