981 total / 0 in 2015

5km PB = 22:30 10km PB = 47:00 Auckland Half Marathon 2014 in under 1hr 55min Swim Auckland Harbour Crossing Nov 2014 Finish a half tri 2014

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Graham logged 981 miles.

Last workout 8 months ago. Help get them back on track!

  • 0 miles
  • 0:00 time
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  1. RUN
    alright Bike and run 29 mins 2.68 km 00:19 11:06 pace

    Did 10mins on the exercise bike, varying loads, then a short run. Not even 2 minutes into the bike, not even breathing hard and my quads are burning already. Long way to go! Running feels ok, quite... read more

  2. Shared Photo

    The reason our yacht was at Okahu Bay being repaired - the big storm of 11 June put it here under the harbour bridge. I was on the 6pm news on TV3 when it happened.

  3. Shared Photo

    The new dinghy - actually bought it from Chris Dickson.

  4. Shared Photo

    Rowing - finally got around the breakwater.

  5. FIT
    good Okahu Bay 1.75 km 00:33 30:20 pace

    Yesterday had to get our new dinghy for our yacht from the boatsheds in Ngapipi Road to the launching ramp at the yacht club in Okahu Bay. Plan 1 was to put it on my roof bars but David had to drop... read more

    • Kim W.
      Kim W.

      Uhhh yes I could ;) but it's easier to power a smaller body through the water than a whole boat! Bet that was a tough workout and definitely worth logging!

      9 months ago Like

    • Show 2 more comments...
    • Graham S.
      Graham S.

      Will be back out again this week-end, had a bit much on the past few days to get the routine established again, but looking good from here on. Want to get back into the Takapuna Beach 5km series on Tuesday nights (which is where the foot saga started, will start out easier this time!), then Albany Lakes 10km series starting January.

      9 months ago Like

    • Kim W.
      Kim W.

      Nice great plan. Life.... Doesn't it know it gets in the way of training!

      9 months ago Like

  6. RUN
    Okahu Bay 1.75 km 00:35

    No not walking on water - this is the map for my row, see above. The Rowing workout is only set up for machines, doesn't accept that rowing can actually occur on the water!

  7. RUN
    alright Short slow plonk 3.09 km 00:24 12:29 pace

    Short slow run after Ak 1/2 M. Quads have stopped hurting but but when I started running found there was still not much GO in the legs! Freezing wind.

  8. RUN
    good Auckland Half Marathon 21.09 km 02:56 13:24 pace

    Not bad considering I haven't run for months. Got an entry when they came out because I wanted to chalk up Ak Half no. 5 to get my Roadster number, but then didn't do any training to spea... read more

    • Kim W.
      Kim W.

      Well congratulations all the same and great you're a roadster now! Take care of those legs

      9 months ago Like1 person

    • Show 3 more comments...
    • Peter C.
      Peter C.

      Well done Graham. I ran a half for the first time in 4 years and survived. That was a month ago and I am still here :-) I am sure you will get up to speed again

      9 months ago Like

    • Peter S.
      Peter S. Great Performance
      Great Performance:

      Well, well, well. That is a surprise. Well done Graham. Does this mean you're back to running done (once you're quads have calmed down). I thought perhaps you'd retired from running.

      9 months ago

  9. FIT
    good Squats, abs, arms 00:30

    Squats (heel is not ready for lunges yet), toe raises, ab-wheel, bridges, flies, pullovers, press ups, 9 chin and pull ups (total, not each!).

  10. VELO
    good Exercycle 25min 10.2 km 00:25 15.2mph pace

    Hot morning, thighs still burn, when will it start to feel good? Varied resistance up and down a bit but not past 5/8. Cadence 90-95, heart rate 90 to 130 if the monitor is to be believed.

    • Kim W.
      Kim W.

      That foot still not good yet?

      over 1 year ago Like

    • Graham S.
      Graham S.

      Thanks Kim, it's coming right, I guess it's down to niggly level now. It's been 2 weeks, 2 days since the 10km race. Got physio again today. Problem with getting older, you just heal slower.

      over 1 year ago Like

    • Kim W.
      Kim W.

      And unfortunately they don't come right :( the foot that I injured does not feel the same! Did you tear it right across or smaller?

      over 1 year ago Like

    • Nic A.
      Nic A.

      Good work Graham, hang in there!!

      over 1 year ago Like

  11. FIT
    good Squats, core, upper body 00:20

    Squats, ab wheel, flies etc, 9 pull/chin ups.

  12. VELO
    good Ride round the lounge 20mins 7.6 km 00:20 14.2mph pace

    Hot work, burning legs.

  13. FIT
    Core and upper body 20mins 00:20

    Squats, planks, ab wheel, flies, pullovers, curls etc, up to 7 chin ups now.

  14. VELO
    good Bike to nowhere 20min 8.6 km 00:20 16.0mph pace

    Still finding cycling hard, get a sore butt! Good time to catch up on life coaching type dvd's!

    • Mark C.
      Mark C.

      Ha ha. You'll get used to it. Have you got some good bike shorts?

      over 1 year ago Like1 person

    • Graham S.
      Graham S.

      Yeah, they're ok. Just need to grow bigger glutes, I'm just a skinny-arsed runner, my bum bone is too close to the surface!!

      over 1 year ago Like

    • Peter S.
      Peter S. Hi-five


      over 1 year ago

  15. VELO
    good Exercycle at home. 5.6 km 00:13:30 15.5mph pace

    Just trying to fit some pedalling in as I can. Right heel PF is improving well. Lots of calf and Achilles stretches and rolling a 1.5L Coke bottle full of ice.

  16. FIT
    good Short strength session. 00:20

    Some squats (heel does not allow lunges!), core, ab wheel and upper body

  17. VELO
    good Exercycle at home 5.6 km 00:17 12.3mph pace

    Session on our new little exercycle. Only on resistance 4 of 8, my bike legs are rubbish!

  18. RUN
    injured Albany Lakes 10km series Race 1 10 km 00:59 09:34 pace

    BUGGER - going great, under target time up to 6km, no probs, then my right plantar fascia decided to blow up again. Decided to finish, just as far to walk back anyway. Got pretty painful - Kim W., ... read more

    • Lisa B.
      Lisa B.

      Oh no! How disappointing, not to mention frustrating. My Dad stopped running marathons and took up cycling when he started suffering from PF (well at the time, I just knew he had a "sore heel", I'm assuming that is what it was!). Hope you can get some good treatment and get back into as quick as is possible.

      over 1 year ago Like2 people

    • Show 5 more comments...
    • Matt R.
      Matt R. Get Better
      Get Better:

      ARSE! If you're going to go out, go out fighting though. Well done!!

      over 1 year ago

    • Mgcini M.
      Mgcini M. Get Better
      Get Better:

      Wishing you a speedy and complete recovery.

      over 1 year ago

  19. RUN
    good Northcote park laps 2.19 km 00:17 12:25 pace

    Trial run for Anita and I on flat grass. Walked 1 lap (500m), ran 1 lap (5:24 pace); walked 1 lap, walk/run 1 lap; warm down 200m. Walk pace was 8:30. Anita's knee not very good to run on yet.... read more

    • Peter S.
      Peter S.

      I hope things continue to improve for the both of you.

      over 1 year ago Like

    • Kim W.
      Kim W.

      Thats a symptom of PF niggly in the morning but improves throughout the day. Are you rolling it out? And always wearing supportive shoes?

      over 1 year ago Like

    • Graham S.
      Graham S.

      Thanks Peter. Thanks Kim, yes and yes. Stretch and roll before I put any weight on the foot, then a couple more times/day. Good arch support in running shoes certainly helps keep it away, wearing them all day. Was the sorest it's been for a while last night/this AM. Did cold/hot/cold soak. Got physio this PM.

      over 1 year ago Like

  20. FIT
    good Leg and core strength workout 00:20

    I keep not getting these workouts done. Figure short is better than none so fitted 20 minutes in. Squats, lunges, toe raises, leg lifts, planks etc.