Site:
http://stu262.wordpress.com/
Miles:
4155 total / 153 in 2016
Goal:

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

Track and share your training!

Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.

  • 11 miles
  • 01:00 time
  • 966 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. RUN
    OrangeTheory Fitness-HIIT Wor... 11 mi 01:00 05:27 pace

    OrangeTheory Fitness-HIIT Workout
    Z1: 4
    Z2: 9
    Z3: 28
    Z4: 11
    Z5: 2
    Calories: 638
    Avg/Max HR: 118/151
    Avg/Max %: 76/98
    Splat: 13
    Warm Up: 600m Row
    Floor: 600m Row, 2x (18x (Squat to Raise, 180 Squat,... read more

  2. VELO
    good OrangeTheory Fitness-HIIT Wor... 5.5 mi 01:00 5.5mph pace

    OrangeTheory Fitness-HIIT Workout
    Z1: 3
    Z2: 5
    Z3: 31
    Z4: 10
    Z5: 3
    Calories: 629
    Avg/Max HR: 119/151
    Avg/Max %: 77/98
    Splat: 13
    Warm Up: 600m Row
    Floor: 16/8/16 (Chest Press, ISO Squat with Low Row,... read more

  3. RUN
    great OrangeTheory Fitness-HIIT Wor... 5.5 mi 01:00 10:54 pace

    OrangeTheory Fitness-HIIT Workout
    Z1: 2
    Z2: 7
    Z3: 28
    Z4: 14
    Z5: 6
    Calories: 706
    Avg/Max HR: 122/193
    Avg/Max %: 80/125
    Splat: 20
    Warm Up: 650m Row
    Don't remember what I did, but it followed the... read more

  4. FIT
    good Core Workout 00:30

    3x30 sec with 30 sec recovery between each:
    Bridge w/LEFT knee raise – squeeze & core glute opposite knee raise
    Bridge w/RIGHT knee raise – squeeze & core glute opposite knee raise
    LEFT Sta... read more

  5. VELO
    good OrangeTheory Fitness-HIIT Wor... 11.1 mi 01:00 11.1mph pace

    OrangeTheory Fitness-HIIT Workout
    Z1: 2
    Z2: 7
    Z3: 36
    Z4: 10
    Z5: 2
    Calories: 680
    Avg/Max HR: 119/148
    Avg/Max %: 78/96
    Splat: 12
    Warm Up: 600m Row
    Floor/Row: 400/300/200m Row, 3x (20x (Goblet Squat, ... read more

  6. VELO
    good OrangeTheory Fitness-HIIT Wor... 5.1 mi 01:00 5.1mph pace

    OrangeTheory Fitness-HIIT Workout
    Z1: 4
    Z2: 12
    Z3: 28
    Z4: 7
    Z5: 1
    Calories: 514
    Avg/Max HR: 115/144
    Avg/Max %: 74/94
    Splat: 8
    Warm Up: 600m Row
    Floor/Row: 1 min. Sprint Row, 6/8 (Burpees w/wt, Push... read more

  7. VELO
    OrangeTheory Fitness-HIIT Wor... 5.6 mi 01:00 5.6mph pace

    OrangeTheory Fitness-HIIT Workout
    Z1: 1
    Z2: 12
    Z3: 25
    Z4: 14
    Z5: 1
    Calories: 631
    Avg/Max HR: 120/207
    Avg/Max %: 78/134
    Splat: 15
    Warm Up: 850m Row
    Floor: 2x 6/10 (Step Up, Toe Touches, Chest Press,... read more

  8. VELO
    good OrangeTheory Fitness-HIIT Wor... 3.1 mi

    OrangeTheory Fitness-HIIT Workout
    Z1: 2
    Z2: 8
    Z3: 28
    Z4: 11
    Z5: 1
    Calories: 467
    Avg/Max HR: 119/145
    Avg/Max %: 77/94
    Splat: 12
    Warm Up: 650m Row
    Floor: 500m Row, 2x( 15x (TRX Low Row, Release on Fl... read more

  9. VELO
    good OrangeTheory Fitness-HIIT Wor... 8.2 mi 01:00 8.2mph pace

    OrangeTheory Fitness-HIIT Workout
    Z1: 2
    Z2: 4
    Z3: 27
    Z4: 20
    Z5: 7
    Calories: 760
    Avg/Max HR: 125/149
    Avg/Max %: 81/97
    Splat: 27
    Warm Up: 800m Row
    Floor: 2x (10x squat to shoulder press, 12x push up ... read more

  10. RUN
    good OrangeTheory Fitness-HIIT Wor... 7 mi 01:00 08:34 pace

    OrangeTheory Fitness-HIIT Workout
    Warm up: 500m row
    Floor: 300/400m Row, 12/14 burpees, 20/16 TRX single arm low row, 20/18/16 (Squat arm raise, Curl to shoulder raise)
    Elliptical: 2x3.33 miles wit... read more

  11. RUN
    good OrangeTheory Fitness-HIIT Wor... 2.5 mi 01:00 24:00 pace

    OrangeTheory Fitness-HIIT Workout
    Warm Up: 800m Row
    Floor/Elliptical/Row: this was a ladder progressive floor routine with 0.5 miles on elliptical and row until partner finished (tagged off)
    1- ... read more

  12. RUN
    good 50 Minute Run w/Surges 3.91 mi 00:51 13:03 pace

    50 Minute Run w/Surges
    59F 45%H
    Plan: 50 Minute Run w/ 12x30 sec surges at a medium-fast pace w/ 1 min recovery jog
    Actual: Beautiful Morning. Great Weather.
    Ran first mile, then did combination ru... read more

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

    OrangeTheory Fitness-HIIT Workout
    Warm Up: 250m Row
    Row/Floor: 4x (100m Sprint Row, 16x Plank Knee Raise)
    Floor: 4x (8x (TRX High Row, Arnold Press), 4x (8x Frog Jump, Reverse Plank Leg Raises)
    Row... read more

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

    OrangeTheory Fitness-HIIT Workout
    Forgot my HR monitor, so no metrics.
    Warm Up: 250m Row
    Floor: 10/8/6 (Arnold Press, Hammer Curl), 20x ab something
    Run: 120 sec @ Z4, 60 sec @ Z2, 90 sec @ Z4, 60 ... read more

  15. RUN
    alright 60 Minute Easy Run NOT 1.81 mi 00:23 12:31 pace

    60 Minute Easy Run NOT
    59F 95%H
    Plan: 60 Minute Easy Run
    Actual: Felt really tight in lower back. Right heel continues to feel bruised and flat. Running felt okay, even on hills.

  16. RUN
    good Easy Run 2.84 mi 00:37 12:57 pace

    Easy Run
    76.6F 46%H
    Plan: 50 Minute Run w/Surges
    50 minutes with 10 x 30 second surges at a medium-fast pace with 1 minute recovery jog in between
    Actual: First time running outside. Felt the winte... read more

  17. walk
    good Bean Traders-Southpoint 4 mi

    Long Walk
    55F 41%H
    Plan: Long Walk
    Actual: 4 miles leisurely with my better half. Great day for a walk.

  18. RUN
    good OrangeTheory Fitness-HIIT Wor... 3 mi 01:00 20:00 pace

    OrangeTheory Fitness-HIIT Workout
    Z1: 2
    Z2: 13
    Z3: 18
    Z4: 13
    Z5: 9
    Calories: 683
    Avg/Max HR: 122/152
    Avg/Max %: 79/99
    Splat: 22
    Warm Up: 600m Row
    Floor: 5/7/9/11 (TRX Power Up, TRX Roll Up), 5/7/9 ... read more

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

    OrangeTheory Fitness-HIIT Workout
    Z1: 3
    Z2: 9
    Z3: 28
    Z4: 12
    Z5: 2
    Calories: 656
    Avg/Max HR: 119/145
    Avg/Max %: 77/94
    Splat: 15
    Warm Up: 600m Row
    Floor: 20/18/16 (100m/300m/500m row, Squat Thrusts w... read more

  20. RUN
    good OrangeTheory Fitness-HIIT Wor... 3.2 mi 01:00 18:45 pace

    OrangeTheory Fitness-HIIT Workout
    Z1: 4
    Z2: 5
    Z3: 27
    Z4: 15
    Z5: 9
    Calories: 742
    Avg/Max HR: 124/193
    Avg/Max %: 81/125
    Splat: 24
    Warm Up: 800m Row
    Row: 800m row, 10 Squat Jumps, 400m row, 10 Squat J... read more