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  • 4 miles
  • 01:59 time
  • 635 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good 5k for turkey day 3.24 mi 00:34 10:30 pace

    A little run before all the food. Happy thanksgiving!

  2. RUN
    great Sprints 1.2 mi 00:15:00 12:30 pace

    After weights:
    5 min of w/u and c/d
    10 min of 60 sec sprint and 120 sec walk/jog

  3. FIT
    great Weights 4/4 in stage 2 NROWL4W 01:10

    5 min w/u on stairclimber
    3x10 deadlift 60# BB
    10/10 Bulgarian split squat w/ 25# DBs
    10 wide grip underhand pull downs 75#
    10/10 Bulgarian split squat w/ 30# DBs
    10 wide grip underhand pull down... read more

  4. RUN
    great Treadmill hills 5 mi 01:00 12:00 pace

    Watched the Seahawks and ran hills slowly on the mill.

  5. FIT
    good Step mill 00:15:00

    1 min level 1
    2 min level 2
    1 min level 4
    2 min level 1
    1 min level 5
    2 min level 1
    1 min level 5
    2 min level 1
    1 min level 5
    2 min level 1

  6. FIT
    good Weights 01:00

    2x10 wide grip deadlift from box w/ 40# barbell
    10/10 Bulgarian split squat w/ 25#s
    10 underhand lat pull downs w/ 85#s (oops, thought it was 80...no wonder it felt hard)
    10/10 Bulgarian split squa... read more

  7. RUN
    good Treadmill 5.2 mi

    Easy pace run with 6 min walking.

  8. FIT
    good Hot Hibernation BW workout 00:30

    Power is out at gym because of storm so I did my favorite BW workout by Jen Sinkler instead.
    3x
    1) 10 Mountain Climber Sprawls
    2) 10 Tent Pushups
    3) 10/10 Single-Leg Deadlifts
    4) 10/10 Sit-Through... read more

  9. RUN
    alright Gym treadmill 4 mi 00:50 12:30 pace

    Hate running in the wind. So treadmill instead. Walked for about 10 min of this then jogged.

  10. FIT
    good Weights 00:50

    First day of stage 2 workout B
    2x 15 wide grip deadlift from box w 30# BB
    10/10 Bulgarian split squat w 10# med ball
    10 underhand lat pull downs w 70#
    10/10 Bulgarian split squat w 10# med ball
    10 ... read more

  11. RUN
    good Long run 6.68 mi 01:10 10:28 pace

    2x around Lake Wilderness plus trail.

  12. FIT
    good Weights 00:45

    New stage in NROWL4W. 75 seconds rest between sets.
    2x10 front squat push press w 45# bar
    10/10 step up w 20# DBs
    10/10 DB one-point row w 15# DBs
    10/10 step up w 20# DBs
    10/10 DB one-point row w ... read more

  13. FIT
    alright Special B Workout for NROL4W ... 00:25

    he special workouts are to test how you've progressed since week 1 of the New Rules of Lifting for Women. I started this stage on October 1. These are the results for Workout B. You're su... read more

  14. FIT
    alright Special A Workout for NROL4W ... 00:25

    The special workouts are to test how you've progressed since week 1 of the New Rules of Lifting for Women. I started this stage on September 29. These are the results for Workout A. You'r... read more

  15. FIT
    great Jen Sinkler's challenge 00:09:20

    Love Jen Sinkler's #liftweightsfaster challenges. This was the swing dance. Done post-run with a 22.5lb dumbbell.
    3 rounds as fast as possible:
    Bodyweight Star Jumps x 10 reps
    Kettlebell Two-... read more

  16. RUN
    good The 'hood 2.19 mi 00:22 10:00 pace

    This felt easy and I didn't check my pace once. Proud moment.

  17. FIT
    good Weights 00:40

    Final B workout of NROL4W.
    3x8 deadlifts with 53lb kettlebell
    8 DB shoulder presses w/ 20lbs
    8 wide-grip lat pulldowns w/ 75lbs
    8 DB shoulder presses w/ 20lbs
    8 wide-grip lat pulldowns w/ 75lbs
    8 D... read more

  18. RUN
    good Trail 4.3 mi 00:49 11:23 pace

    Still fighting a little cold, so I ran 5 min., walked 30-45 seconds.

  19. RUN
    great Treadmill hills 1.95 mi 00:25 12:49 pace

    1:1 running hills at approx. 9:40 and walking flat for 20 min. Easy walking cool down for 5 min.

  20. FIT
    good Weights 00:40

    Feeling better already. Hoping this cold is almost gone. Back in the gym.
    3x8 squats w/ 45#, 65#, 75# barbell
    8 push-ups
    8 seated rows with 80#s
    8 push-ups
    8 seated rows with 82.5#s
    8 push-ups... read more