Miles:
3304 total / 1226 in 2014
Goal:

To get back near these again: Pre-injury PRs 22:19 5K 29:09 4M 38:21 5M 46:46 10K 1:19:04 10M 1:43:54 HM 4:09:37 26.2

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  • 47 miles
  • 05:08 time
  • 4158 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. VELO
    alright Germantown Ride, CD Smith Route 22.68 mi 01:27 15.7mph pace

    Took awhile for the legs to wake up and overall I was tired from this week. Traffic seemed to stack up quicker today for some reason, and I had to stop more at lights and intersections than normal.

  2. FIT
    good Riviera Fit Poplar Plaza 00:55

    Weightlifting and Afterburn
    After my 3 mile run this morning and went to the gym and did
    10 mins abs, leg lifts variety
    35 mins dumbbell weights, chest and biceps
    10 mins minute afterburn, 5 exerci... read more

  3. RUN
    good Pre Lift Run, Colonial Acres 3.02 mi 00:29 09:25 pace

    A short one before heading into the gym.

  4. VELO
    good Germantown Ride, Train Diversion 20.88 mi 01:18 16.0mph pace

    Had to turn around and modify my route due to a train. Good to get back on two wheels after not riding last week.

  5. FIT
    good Riviera Fit Poplar Plaza 01:00

    Weightlifting and Afterburn
    10 mins ab wheel and bicycle crunches
    45 mins weights- Leg Day
    5 mins tabata afterburn, upeer body & core

    Made for a total body day.

  6. RUN
    good Breakaway Half Training Run- ... 8.76 mi 01:29 10:09 pace

    Cooler temps caused me to run this one harder. This was actually a pretty hilly course.

  7. FIT
    good Riviera Fit Poplar Plaza 01:20

    Weightlifting and Afterburn
    10 mins ab wheel and bicycle crunches
    60 mins weights, back, shoulders, and arms
    10 mins tabata afterburn, 1 round of 8 reps
    Finished off with a set of bodyweight parall... read more

  8. FIT
    good Riviera Fit Poplar Plaza 00:50

    10 mins abs
    40 mins weights- chest and biceps.
    I didn't have time or energy for an afterburn today. :( But at least I got the run in beforehand.

  9. RUN
    good Tall Trees 3 Miler 3.19 mi 00:31 09:43 pace

    Pre-lift run.

  10. FIT
    good Riviera Fit Poplar Plaza 01:10

    10 mins abs, leg lifts, lower abs stuff
    60 mins stationary bike, random hill, highest setting except for three points.

    Today was a planned cycling day, but it was raining outside.

  11. FIT
    good Riviera Fit Poplar Plaza 01:00

    Weightlifting and Afterburn
    10 mins abs
    40 mins weights, Leg Day
    10 mins quarter tabata afterburn, 4 exercises, 4 rounds, 20 seconds on, 10 seconds off.

    In total was a full body workout.

  12. RUN
    good UM-Audubon Park 9-Miler 9.08 mi 01:35 10:30 pace

    Went pretty slow, but that is how it needed to be.

    • Jason V.
      Jason V.

      Whatever it takes to get the job done man. At least you still got out there. Nice job!

      13 days ago Like1 person

  13. VELO
    good Germantown-Kirby Pkwy-Shady G... 19.39 mi 01:14 15.8mph pace

    Went better than expected.

  14. Shared Photo

    Nyssa and me at Sunday lunch. She turns 9 months Oct. 12th.

  15. FIT
    good Riviera Fit Poplar Plaza 01:00

    Weights and Afterburn
    50 mins weights- Leg Day
    10 mins afterburner, 5 exercises, 1 minute on, 20 seconds off. Tried for a 6th, but could not finish the minute. Maybe next time. Includes time to re-... read more

  16. RUN
    good Lunar Eclipse Run 3.45 mi 00:33 09:39 pace

    Caught the lunar eclipse on my pre-gym run this morning, at least until the clouds covered it up.

  17. New tough exercise of the week- renegade rows.

  18. FIT
    good Riviera Fit Poplar Plaza 01:20

    Weightlifting and Afterburn
    10 mins abs, leg lift varieties, ball crunches
    60 mins weights, chest and biceps
    10 mins quarter tabata afterburn- 2 rounds of 8.

    Really needed this to get the week going!

  19. RUN
    great Audubon Park 7-Miler 7.07 mi 01:09 09:48 pace

    Man, I love running in the fall. So far, still no issues with the Achilles.

  20. FIT
    good Riviera Fit Poplar Plaza 01:20

    Weightlifting and Afterburn
    15 mins ab wheel and bicycle crunches
    60 mins weights- back, shoulders, arms, dips, and leg therapy work.
    5 mins tabata afterburn

    Was going to bike again this morning, ... read more