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Deryn logged 107 miles.

Last workout over 5 years ago. Help get them back on track!

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Entries

  1. RUN
    good Sprints & Hills 3.5 mi 00:30 08:34 pace

    3 Rounds:
    30 second sprint/30 second rest
    repeat 5 times
    2 minute hill/30 second rest
    repeat 2 times

    (10 minutes/round)

  2. FIT
    good Arms/Abs 00:25

    3 Rounds:
    6 x assisted pull up
    15 x push up
    8 x 1-arm DB snatch
    6 x 1-arm press
    60 sec high plank
    20 x jackknife

  3. FIT
    great First Grouse Grind of Year 2.9 km 00:56 31:04 pace

    great for first one this year!

    (853m elevation gain over 2.9km if you're not from Vancouver)

  4. RUN
    good Sprints 3.5 mi 00:32 09:08 pace

    Work/Rest
    30/30
    60/60
    1:30/1:30
    2:00/2:00
    1:30/1:30
    60/60
    30/30
    60/60
    1:30/1:30
    2:00/2:00
    1:30/1:30
    60/60
    30/30

    Ran the :30s and :60s on 9.5-10 mph
    and the 1:30s and 2 minutes on 9. Walked or jogg... read more

  5. RUN
    great 5 Miles Hills and Sprints 5 mi 00:45 09:00 pace

    Varied hills and sprints in the treadmill. 5 minute warm-up. 1 min work : 1 min rest. Drenched.

  6. FIT
    good Strength Training 00:40

    Warm Up:
    100 High knees, 90 jumping jacks, 80 lateral hops, 70 high knees, 60 jumping jacks, 50 lateral hops, 40 mountain climbers, 30 bench hop-overs, 20 split lunge jumps, 10 burpees

    Workout:
    4... read more

  7. RUN
    great 14 k Trail Run 14 km 01:55 13:13 pace

    14k trail run up to Norvan Falls in North Vancouver, it would have been a lot faster but the dogs were getting tired (lazy) on the way back so we had to slow down and wait for them. All in all an a... read more

  8. FIT
    good Legs and Abs 00:40

    6 Sets:
    10 x deadlift
    30 second plank

    6 Sets:
    10 x Push press
    15 second side plank - left
    15 second side plank - right

    6 Sets:
    20 x Reverse Barbell Lunge
    20 x V-Up

  9. RUN
    good 5 Miles with Strength Intervals 5 mi 00:55 11:00 pace

    2 Rounds:
    Run 1 Mile
    40 x Deadlift
    Run 0.75 Mile
    30 x Goblet Squat
    Run 0.5 Mile
    20 x Push-up
    Run 0.25 Mile
    10 x Burpees

  10. FIT
    good Quick Upper Body Core 00:26

    4 sets:
    4 x pull up
    12 x push up to side plank
    30 x TRX mt. Climber
    6 x 1-arm DB snatch
    30 second plank

  11. FIT
    great 3 miles and then some 3 mi 00:45 15:00 pace

    3 Rounds:

    0.25 mile run
    20 x kettlebell swing
    0.25 mile run
    20 x box jump
    0.25 mile run
    20 x overhead lunge
    0.25 mile run
    20 x forward backward jump squats

    Awesome!!!

  12. FIT
    good Upper Body Core Hill Powe... 00:45

    This is what happens when I don't have a plan...

    5 Sets:
    10 x 1-Arm DB Row
    30 Second Plank

    5 Sets:
    20 x TRX Mountain Climber
    10 x Hand-Release Push Up

    30 min treadmill hills 10-15%

  13. RUN
    good Easy 15 minute Jog + 30 Minut... 00:45

    Rest day today. Just ran 15 minutes at 7-8.0 mph followed by a light spin, still dripping with sweat though! Plus a 30 minute walk at lunch and 30 minute walk after dinner.

  14. FIT
    good Lower Body Strength and Condi... 00:45

    3 Rounds:
    5 minute hill climb
    20 x deadlift
    20 x goblet squat
    5 minute stair climb
    20 x box jump
    10 x burpee
    10 x bosu burpee

  15. FIT
    good Upper Body Strength 00:20

    5 x band-assisted pull-up
    10 x TRX mountain climber
    10 x 1-arm dumbbell row
    10 x TRX push-up
    10 x push press

    4 sets.

    Finished with 2 x 1 minute plank.

  16. RUN
    alright Sun Run 10 km 00:53 08:28 pace

    Decent run, I was on pace to be under 50 minutes until the last 3 k then really slowed down. Oh well, a great community event in this beautiful city. Almost 50,000 people today! Congrats I everyone... read more

  17. FIT
    good Strength Circuot 00:27

    3 Rounds:
    60 sec lateral hops
    30 sec rest
    60 sec clean press
    30 sec rest
    60 sec high plank/bear crawl
    30 sec rest
    60 sec box jump
    30 sec rest
    60 sec push-up to side plank
    30 sec rest
    30/30 sec 1... read more

  18. RUN
    good Treadmill Hill Run 4.2 mi 00:40 09:31 pace

    2.5 minutes at each of the following inclines:
    0, 3, 0, 6
    0, 4, 0, 8
    0, 5, 0, 10
    0, 6, 0, 12

  19. RUN
    good Slow Hills 4 mi 00:40 10:00 pace

    warm up hill: start at 1% and increase 1% every minute for 10 minutes/until 10%.

    Then:
    1 min @ 0%
    1 min @ 5%
    1 min @ 0%
    1 min @ 10%
    Repeat until you reach 40 minutes.

  20. FIT
    alright This was hard! 00:30

    burpees x 20/15/10/5
    1-arm DB snatch x 20/15/10/5 (per arm)
    box jump x 20/15/10/5
    assisted pull up x 20/15/10/5
    walking push ups x 20/15/10/5
    high knees x 100/100/100/100