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  • 55 miles
  • 08:16 time
  • 6752 calories
  • 8 workouts
  • This Week time period


  1. RUN
    Hill sprints! 13.66 km 01:16 08:59 pace

    Brad and Ryan joined.

    Warmed up, found a 100m incline with roughly a 5% grade.

    5 reps as hard as you can, jogging back, then 4 strides with jogging back.

    3 total sets, only striding between s... read more

  2. RUN
    good Tuesday morning greenway run 13.01 km 01:10 08:39 pace

    No messing around, really easy run for this one haha.

    134/136 bpm depending on who you believe.

    Colder morning again, but that's ok.

    Shaping up to be a pretty high mileage week, probably hi... read more

  3. RUN
    great When you feel good, just go w... 18.38 km 01:24 07:22 pace

    Felt better than expected tonight!! I was going to just go super easy, but pushed the last couple kms just cause I felt so good!

    Got between marathon and half marathon pace at the end, so it was... read more

  4. swim
    good 4x250m 1000 m 00:17 27:50 pace

    Last 250m was approaching my regular speeds again.

    Shoulder recovery is coming along!

  5. Shared Photo

    Intervals averaged about a 3:20 km or 5:21 mile pace. 27 minutes at intensity.

  6. RUN
    tired Cardiac function intevals 20.13 km 02:05 09:57 pace


    Apparently I'm already seeing improvement with my cardiac recovery.

    90s as hard as you can hold, then recover til heart rate hits reovery zone, then repeat, til failure.

    18 re... read more

    • Stephanie C.
      Stephanie C.

      So you've worked on extending your stride, longer steps? I'd love to hear what you're toying with.

      4 days ago Like1 person

    • Show 3 more comments...
    • Dustin Q.
      Dustin Q.

      Stephanie: primary goal of this workout was range of motion of the heart at high heart rate.

      Basically 90 seconds as hard as I can hold, jacking the heart rate up, then resting until my heart rate hits the recovery zone, then go again.

      The goal there being once I start my interval I'm getting FULL heart contractions, rather than partial contractions at a higher heart rate, then developing this over time results in better heart output and recovery with harder efforts.

      3 days ago Like1 person

    • Dustin Q.
      Dustin Q.

      Secondary benefit with the higher speeds is the increased stride length development as well.

      3 days ago Like

  7. RUN
    good Greenway light run! Wonky HR... 13.01 km 01:08 08:21 pace

    Sensors weren't wet enough so first 2.5 km were erratic data.

    Otherwise a good morning run.

    Didn't realize I joined Cindy on her "Bridge to bridge" interval as we were chattin... read more

  8. RUN
    good Final straw for the mio link 8.7 km 00:42 07:46 pace

    Well, just an easy run through the grass with a friend.

    Mio link kept jacking right up again.

    That's it, it's going back.

  9. swim
    injured First swim back 750 m 00:14:06 30:15 pace

    PT wants me putting resistance through my range of motion within pain tolerance, so yesterday after my post long run hot tub soak I tested out my stroke.

    Decided it was tolerable enough so I hit... read more

  10. Shared Photo

    Post long run!! Also ate ALL THE FOOD!!

  11. RUN
    great THE LONG RUN! 33.39 km 02:35 07:28 pace

    What's this? a 2 1/2 hour run for the SHAMROCK SHAKEUP?!!?

    Wasn't sure how this was going to go. If I've had ONE thing missing from my training it's been the paced long runs.... read more

  12. Shared Photo

    First pair of spikes!! :D

  13. RUN
    great Playing with the new spikes a... 11.59 km 00:51 07:04 pace

    Shamrock Shakeup! I couldn't just run 20 some minutes and leave it at that, I had to make sure I got well over an hour today at LEAST!!

    Got a SCREAMING deal on some distance spikes today, ... read more

  14. RUN
    Parkrun sans strap 4.96 km 00:22 06:58 pace

    Shamrock Challenge thingy?

    No workout at all yesterday, decided it was good to have a full day off after destroying knox on thursday, then getting IMS friday morning.

    Today did parkrun, and decid... read more

  15. Shared Photo


  16. RUN
    great KNOXAGE!! 7.24 km 00:38 08:22 pace

    Went into this run not expecting much, and KILLED IT!!!

    I ended up DROPPING my uber ultra running buddy I chased all last year.

    Seriously this time last year I was chasing him for a few minutes, ... read more

    • Jeff L.
      Jeff L.

      You're likely working harder than any of the others, so this is well-deserved.

      9 days ago Like1 person

    • Dustin Q.
      Dustin Q.

      Tim definitely had some weather related excuses for his training suffering, but him and I faced the same weather! Haha.

      I have no doubt now that it's spring he'll get his stronger running legs back soon, he has a lot of natural talent, and when the weather is good a fantastic work ethic.

      We are both running a 50k in 5 weeks too, so we shall see.

      9 days ago Like

    • Sue R.
      Sue R.

      DUSTIN!!!! this is AWESOME!!!

      9 days ago Like1 person

  17. RUN
    great Super easy recovery run :) 13.05 km 01:16 09:24 pace

    Easy run this morning. Kept it super light, trying to rest the legs up and then see how to order the weekend workout.

  18. RUN
    tired Wed night run crew 10.05 km 00:47 07:32 pace

    Kept it on the easier side tonight with the race sunday and last night's tempo.

    Was dumping rain out before it started, BUT as long as it's 5 C of 40 f out, we rock out the split shorts.... read more

  19. RUN
    good 20 minute tempo plus cool-down 6.33 km 00:27 06:55 pace

    This was the first week of RJ's Next step speed clinic. This week's was an easier start with just a 20 minute tempo, sort of a time trial, but I just went at half marathon pace with a bi... read more

  20. RUN
    good Warm-up 2.78 km 00:16 09:01 pace

    Warm-up for RJ's Next Steps speed clinic.