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  • 6 miles
  • 01:21 time
  • 940 calories
  • 3 workouts
  • This Week time period


  1. FIT
    great Mooby Do, again, slower 00:11:21

    Substituted deadlifts with dumbells and thrusters for the HPSN reps. HRPU and KTE. 15, 12 and 9. The knees to elbows was much easier because the bar is low enough that I can stand comfortably on th... read more

  2. RUN
    good 50 min easy 5.61 mi 01:02 11:03 pace

    50 minutes plus some walking warmup and cooldown. Good workout this morning.

  3. FIT
    great Mooby Doo 00:08:00

    15, 12, 9 reps each of hang power snatch, hand release pushups, knees to elbows.
    My first time doing the power snatch, so I only did the 35 pound bar with no weights on it. My form is CRAP, so ther... read more

    • Joey A.
      Joey A.

      had to look those up. gonna add the hand release pushups and knees to elbows to my repretoire but forget those snatches. not worth the risk to hurt myself with that

      2 days ago Like1 person

    • Munchabunch

      Those knees to elbows are terrible. You'll probably like them a lot.

      2 days ago Like1 person

  4. RUN
    alright 2 hours easy run 8.49 mi 02:10 15:18 pace

    Noodle legs. Slept three hours as soon as I got home. I really needed that.
    Did Company Mill and the short side of Sycamore. Explored a bit around the lower lake. Beautiful out there today.

  5. RUN
    great Cooldown 1.4 mi 00:20 14:17 pace

    Didn't feel like it, but I ran some anyway. Between that and taking a good dose of protein within 20 minutes I felt better later in the day than usual. We'll see what the Long Run Sunday ... read more

  6. RUN
    great Warmup 2 mi 00:20 10:00 pace

    On the warmup I had to adjust my expectations because the heat and humidity was pretty bad, especially the humidity. My stretch goal was originally sub 21 for the 5k, but then adjusted to sub 23. S... read more

  7. RUN
    great Sunbare Whispers 5k - 3rd pla... 3.1 mi 00:23 07:17 pace

    Lap 1 6:39 - Originally I wanted to go out at a pace I felt I could sustain in order to get the best finish time possible. But, after the first 200 meters I was solidly in 5th place in a pack of ru... read more

  8. RUN
    great 10x20 sec strides 7 mi 01:08 09:42 pace

    10 x 20 sec strides with 1 minute rest. 5 minute walking warmup and 10 minute cooldown. 20 minute run front and back.

  9. FIT
    great Big Wake 00:10:58

    4 rounds for time: 20 pushups, 15 situps, 10 pullups, 10 back extensions.

    "Do your thing. Play your piano, sing your little song. Create a big wake behind you that people fall into."

  10. RUN
    great 2 mile tempo 6.43 mi 01:00 09:19 pace

    Had to estimate the time because I forgot to stop the watch when I finished. The legs felt GREAT because of not working out yesterday.

  11. RUN
    great 60 min easy - from Avon north... 6.23 mi 00:59 09:24 pace

    The run portion was 50 minutes at 8:42 per mile. Felt faster than that though. It's crazy how much speed I've lost in 100 mile training.

  12. RUN
    great Avon to Buxton and back 14.63 mi 02:47 11:24 pace

    It was frickin HOT out there. On the way back I counted the power line poles. Run 10, walk 1. Towards the end I got dizzy when I stopped running. Ended up walking most of the last fifteen minutes o... read more

    • Rachel D.

      Looks like the heat's gonna break come Monday. I think I'm going to adjust my running plans accordingly.

      12 days ago Like

    • Bill P.
      Bill P.

      Wow. Ugh! One of those days when you can't wait to get back to the car and sit with the air conditioning on!

      12 days ago Like

  13. FIT
    great HRPU and WB Ladder 00:14:00

    Got 12 reps done on the ladder and then continued to 14 reps on the pushups.

  14. RUN
    great Tempo run 5.64 mi 00:55 09:45 pace

    50-60 minutes with a 20 minute steady state tempo run in the middle of it. Good day for a run. Very pleased with how it felt. The day off yesterday was a good idea.

  15. RUN
    good 10x20 sec strides 4 mi 01:01 15:15 pace

    The warmup walk was included. 20 minutes easy, 10x20 sec with 1 min rest, 20 minutes easy. Awful humidity. The run back was tough.

  16. FIT
    great WB/HRPU Ladder Take 2 00:14:00

    Went up to 30 pounds on the dumbell for the "wallballs" and used the pushups as the extra reps instead of the squats. Worked out MUCH better. Hopefully I'll learn how to back off on ... read more

  17. RUN
    good Big hill 2 times 6 mi 01:12 12:00 pace

    Estimated distance. The doms from Friday is pretty bad in the quads today. Everything else is in pretty good shape. The energy level is coming back. I didn't really feel like making up the los... read more

  18. RUN
    blah Long trail run failarooney 6.2 mi 01:30 14:30 pace

    Crappy assed run. Dead legs from last night. Aside from the fact that I had to cut the run short because of lack of time the 14:30 pace on the easy rolling trails would have been a bust anyway. I w... read more

  19. FIT
    great WB/PU ladder 00:19

    Wallball and pushup 1 minute ladder. Do one wallball and one pushup at the start of the workout. Add one rep at the beginning of each minute until you can't do any more. Then drop the pushups ... read more

  20. No workout today. Sometimes you just say "no" so you can remind yourself that it doesn't own you.