Site:
http://stu262.wordpress.com/
Miles:
3775 total / 369 in 2015
Goal:

Consistency in training, good health and racing for fun with friends.

Track and share your training!

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  • 5 miles
  • 01:36 time
  • 1398 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good OrangeTheory Fitness-HIIT Wor... 2 mi 01:00 30:00 pace

    OrangeTheory Fitness-HIIT Workout
    Z1: 5
    Z2: 4
    Z3: 16
    Z4: 14
    Z5: 18
    Calories: 788
    Avg/Max HR: 133/223
    Avg/Max %: 86/145
    Splat: 32
    Warm Up: 500m row
    Partner Workout
    Set 1 - 3x
    Floor: 10x Goblet Squat... read more

  2. RUN
    good 6x90 Second Hill Repeats 2.85 mi 00:36 12:33 pace

    6x90 Second Hill Repeats
    84F 54%H
    Plan: 15 min warm-up @ Base Pace; 6 x 90 sec hills @ 10K Pace w/Recovery downhill; 15 min cool down @ Base Pace
    Actual: Tough, tough workout. But, really need it!

  3. RUN
    blah 45 Minute Easy Run 0.67 mi 00:08:17 12:21 pace

    45 Minute Easy Run
    72F 85%H
    Plan: 40-50 min @ Base Pace
    Actual: Did not have it in me today. Made it to Renaissance Dive and turned around. Right Achilles feels thick. Rt. Lower back feels a bit st... read more

  4. RUN
    alright 9x1 Minute Pickups 3.99 mi 00:47 11:46 pace

    9x1 Minute Pickups
    81F 66%H
    Plan: 10 min @ Base Pace; 9 x 1 min pickups @ 10K Pace w/ 2 min Recovery; 10 Min @ Base Pace
    Actual: Warm up felt easier than previous weeks. It was a little bit cooler ... read more

  5. VELO
    alright 2 mi 01:00 2.0mph pace

    OrangeTheory Fitness-HIIT Workout
    Z1: 9
    Z2: 19
    Z3: 20
    Z4: 7
    Z5: 3
    Calories: 595
    Avg/Max HR: 111/222
    Avg/Max %: 72/144
    Splat: 10
    Hip flexor over extended and very sore. Could not run. Used bicycle a... read more

  6. RUN
    alright 40 Minute Easy Run 2.9 mi 00:43 14:43 pace

    40 Minute Easy Run
    69F 88%H
    Plan: 35-45 min @ Base Pace
    Actual: This was painful after yesterday's run. Aches are: rt. Achilles, both knees, rt. Lower back and running shorts abrasion.
    Starte... read more

  7. RUN
    good 7.15 mi 01:24 11:41 pace

    7 Mile Run
    66F 94%H
    Plan: 7 mile @ Base Pace
    Actual: Temps were great and the sun was low. Felt really good the whole run. Ran a bit further than halfway mark to get some H2O and use facilities.... read more

  8. RUN
    good OrangeTheory Fitness-HIIT Wor... 3.7 mi 01:00 16:12 pace

    OrangeTheory Fitness-HIIT Workout
    Z1: 2
    Z2: 16
    Z3: 30
    Z4: 7
    Z5: 4
    Calories: 676
    Avg/Max HR: 117/230
    Avg/Max %: 76/149
    Splat: 11
    Warm Up: 1000m row
    Floor: 2x (8x Incline Chest Fly, 20x weighted Sit ... read more

  9. RUN
    good 6x1 Minute Hill Repeats 2.77 mi 00:34 12:13 pace

    6x1 Minute Hill Repeats
    80F 82%H
    Plan: 15 min warm-up @ Base Pace; 6 x 1 min hills @ 10K Pace w/Recovery jog back down; 15 min cool down @ Base Pace
    Actual: Met up with the group and started early ... read more

  10. RUN
    good OrangeTheory Fitness-HIIT Wor... 2 mi 01:00 30:00 pace

    OrangeTheory Fitness-HIIT Workout
    Z1: 9
    Z2: 16
    Z3: 14
    Z4: 13
    Z5: 5
    Calories: 492
    Avg/Max HR: 114/234
    Avg/Max %: 74/152
    Splat: 18
    Warm Up: 500m row
    Floor: 2x (6/8 x(weighted side lunge, ISO squat ro... read more

  11. RUN
    good 3.27 mi 00:40 12:17 pace

    40 Minute Easy Run
    64F 94%H
    Plan: 35-45 min @ Base Pace
    Actual: Ran a lot, walked a bit. Very nice weather; humidity was not a factor due to temps. Sky was overcast for most of run, but cleared as ... read more

  12. RUN
    good 5 Mile Run 5.22 mi 01:09 13:15 pace

    5 Mile Run
    68F 93%H
    Plan: 5 Mile Run
    Actual: 1st time run on The Al Buehler Trail on the Duke University campus and golf course. Trail is crushed pebble and some of the trail is carpeted with pine ... read more

    • Diane S.
      Diane S.

      Hate ITB issues. Hope you can nip that in the bud. Glad you found the trail. Sounds like a great find!

      22 days ago Like1 person

    • Patrick W.
      Patrick W.

      At least you asked for directions, even if it was your phone. :) Great job getting it done.

      21 days ago Like1 person

    • Stu A.

      Yeah, this was a good trail. I hooked up with the Bull City Running Training Group... about 50 people training for Fall half/full marathons. Good way to discover the area's running and meet new people.... and get lost!
      Good news is that Enos River Trail is also a good running spot...that's when I knew I had gone well past the trail.

      21 days ago Like1 person

    • Debbie W.
      Debbie W.

      Wow, what an experience!! 😃 Great run Stu!

      21 days ago Like

  13. RUN
    good OrangeTheory Fitness-HIIT Wor... 2 mi 01:00 30:00 pace

    OrangeTheory Fitness-HIIT Workout
    Z1: 2
    Z2: 10
    Z3: 19
    Z4: 12
    Z5: 14
    Calories: 657
    Avg/Max HR: 125/214
    Avg/Max %: 81/139
    Splat: 26
    Warm Up: 850m Row
    Floor: 20/16/12 (Chest Press, TRX Table Row, Pron... read more

  14. RUN
    tired BCRC to American Tobacco Trai... 3.84 mi 00:48 12:30 pace

    6x1 Minute Pickups
    92F 42%H No Wind
    Plan: 15 min warm-up @ Base Pace; 6x1 Minute Pickups @ 10K w/ 2 min recovery; 15 min cool down
    Actual: Warm up felt surprisingly good considering the temperature... read more

  15. RUN
    good OrangeTheory Fitness-HIIT Wor... 2 mi 01:00 30:00 pace

    OrangeTheory Fitness-HIIT Workout
    Z1: 2
    Z2: 6
    Z3: 25
    Z4: 21
    Z5: 5
    Calories: 720
    Avg/Max HR: 124/205
    Avg/Max %: 81/133
    Splat: 26
    Warm up: 800m Row
    Floor: 5 pushups between each exercise (5/6/7/8/9/1... read more

  16. RUN
    good 6 Mile Run 6.01 mi 01:10 11:42 pace

    6 Mile Run
    68F 88%H
    Plan: 6 miles @ Base Pace
    Actual: Beautiful morning for a run. Kept steady even pace. Did 4x10 sec strides between 3.5-4 miles. Stopped to tie shoe laces and walk the long hills... read more

  17. RUN
    35 Minute Easy Run 2.72 mi 00:35 13:01 pace

    35 Minute Easy Run
    74F 91%H
    Plan: 35 min @ Base Pace
    Actual: Heat and, especially humidity, still dragging performance down. Plus, leg (mostly quad) muscle soreness from yesterday's HIIT worko... read more

  18. RUN
    alright OrangeTheory Fitness-HIIT Wor... 2 mi 01:00 30:00 pace

    OrangeTheory Fitness-HIIT Workout
    Z1: 6
    Z2: 14
    Z3: 27
    Z4: 9
    Z5: 2
    Calories: 624
    Avg/Max HR: 114/144
    Avg/Max %: 74/94
    Splat: 11
    Warm Up: 650m Row
    Floor: 1000m row, 2x( 16x reverse sitting shoulder p... read more

  19. RUN
    blah 40 Minute Easy Run 3.5 mi 00:40 11:25 pace

    40 Minute Easy Run
    90F 95%H
    Plan: 35-45 min @ Base Pace
    Actual: First couple of miles went fast. Then the humidity, poor nutrition during the day, and extreme thirst really got to me. Walked 0.5-1 ... read more

    • Pop C.

      Still a nice run. Walking this time of year is necessary sometimes.

      about 1 month ago Like1 person

  20. RUN
    good OrangeTheory Fitness-HIIT Wor... 2 mi 01:00 30:00 pace

    OrangeTheory Fitness-HIIT Workout
    Z1: 2
    Z2: 3
    Z3: 19
    Z4: 20
    Z5: 13
    Calories: 753
    Avg/Max HR: 129/207
    Avg/Max %: 84/134
    Splat: 33
    Warm Up: 600m Row
    Set 1: 3x (6/8/10x (single leg up, suitcase squat)... read more

    • Pop C.

      Great workout, Stu!

      about 1 month ago Like1 person

    • Demetris C.
      Demetris C.

      Great job being consistent!

      about 1 month ago Like

    • Stu A.

      Thanks Guys. The big surprise was the increase in base speed pace and the zone 4 pace (push). Also tried running faster for top end speed and am convinced it's more a matter of training my body to move fast again. Rock on! Thanks for the feedback.

      about 1 month ago Like2 people

    • Huy T P.
      Huy T P.

      Great work, Stu!

      about 1 month ago Like1 person