Track and share your training!

Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.

Sign Up
  • 0 miles
  • 0:00 time
  • 0 calories
  • 1 workouts
  •  
  • This Week time period

Entries

  1. Rnair's Photo Rnair
    VELO
    Week 7: Rest Day.

    2000 jump ropes.
    (100 jumps + 10 push ups +100 jumps) x 3
    (100 jumps + 10 Ab Crunches +100 jumps) x 3
    (150 jumps + 10 push ups +150 jumps) x 3

    about 8 hours ago
  2. Rnair's Photo Rnair

    Signing off the week with 12 hours on the bike and 3 x 5k runs. 2 x 40 min Tempo bike efforts and a 22'52 for the last 5k run. Tomorrow is rest and then heading to the mountains for a few days to ... read more

    1 day ago
  3. Rnair's Photo Rnair
    VELO
    Colombo Tempo. 45 km

    I mean we belted a 36-40km/hr ride in the heart of Colombo streets. The bike course for the Ironman. Had Shannon the Ironman 70.3 race director on my BMC. I have to say, this is a ride that can be ... read more

    1 day ago
  4. Rnair's Photo Rnair
    VELO
    40 min Tempo. 72 km

    2nd block of 40min Tempo efforts for the week finished. Got involved in one sprint to the top of a hill with 6 other cyclists, won it. Did not launch the sprint till the last 50m. Otherwise bulk of... read more

    2 days ago
  5. Rnair's Photo Rnair
    Shared Photo

    I am just getting started. My 10th run of the season. Next Target 22'30" next week.

    3 days ago
    • Dan
      Dan
      Dan

      Were these continuous or did you rest in between splits? Either way, you are fast dude.

      3 days ago • Like • 1 person

    • Rnair
      Rnair
      Rnair

      Just a continuous run, I think if I ran that first km I should have 22'30"! Oh well next time, I was just running. Thanks.

      3 days ago • Like

  6. Rnair's Photo Rnair
    RUN
    Phew!! New 5k personal best 2... 5 km 00:23 07:21 pace

    Phew!! New 5k personal best 22'52"!! Includes a km jog to warm up.
    My 10th run of this season.

    3 days ago
  7. Rnair's Photo Rnair
    VELO
    Week 6: Indoor "Rolling Hills" 42 km

    Indoor : One hour of steady efforts on rolling resistance.
    Outdoors : 10k spins.

    3 days ago
  8. Rnair's Photo Rnair

    Starting in Jan is so late if much of my season is in Europe. I should have been riding base in November.

    4 days ago
  9. Rnair's Photo Rnair

    Calling it is a rest day after some 360kms which has 100mins at Tempo and 3 x 5k runs. Will ride 200kms over the weekend with one 40min Tempo effort.

    4 days ago
    • Mark
      Mark
      Mark

      Reading this makes me tired. Glad you are taking a rest day! And no more lieing down on front of buses!!

      4 days ago • Like • 5 people

    • Rnair
      Rnair
      Rnair

      LOL. Actually I am feeling fresh but the rest is more for my mind and not for my body if you have been following my posts lately.

      4 days ago • Like • 1 person

  10. Rnair's Photo Rnair
    RUN
    Easy Run 5 km

    Eased into my run. Did not go faster till the 3rd km.

    5 days ago
  11. Rnair's Photo Rnair

    I am on a 12 week program to get my 5k run time down to under 22 mins.

    5 days ago
  12. Rnair's Photo Rnair
    VELO
    Week 6: 40 min Tempo 61 km

    My Srilankan Bicycle diaries. 08/02/12. I was riding along the road towards Hanwella when a tanker of a bus passed me so close that it touched my handle bar and threw me off the road sending me to ... read more

    5 days ago
    • Venky
      Venky
      Venky

      Holy cow! I hope that guy got the right lesson and this makes him pass cyclists giving at least a few meters of gap in future.

      Edit: Hopefully no scratches on you or the bike?

      5 days ago • Like • 2 people

    • Show 2 more comments...
    • Rajesh D.
      Rajesh D.
      Rajesh D.

      lesson nicely taught !

      5 days ago • Like

    • Mandar G.
      Mandar G. You're an Inspiration
      Mandar G. You're an Inspiration:

      Rajesh well done. You need to teach this bus drivers a lesson. The cyclists are the last priority vehicle on the road. But if we are in a group then it's a different story.

      5 days ago

  13. Rnair's Photo Rnair
    VELO
    Base Endurance 80 km

    Easy paced ride with Ros, focused on keeping it very steady.

    6 days ago
  14. Rnair's Photo Rnair
    RUN
    Really enjoying my runs. 6 km 00:27 07:13 pace

    My longest run this year. Includes 1 km in between at recovery jog. Feeling very good.

    7 days ago
  15. Rnair's Photo Rnair
    VELO
    Why Hate Mondays?

    40k bike ride including 20k exploratory ride in the Cinnamon gardens.

    2000 jump ropes.
    (100 jumps + 10 push ups +100 jumps) x 3
    (100 jumps + 10 Ab Crunches +100 jumps) x 3
    (100 jumps + 10 push ups... read more

    7 days ago
    • Rnair
      Rnair
      Rnair

      Add to that 3 flats I repaired on 3 different wheels. One can never own enough wheelsets.

      7 days ago • Like

    • Mark
      Mark
      Mark

      You make me feel fat and lazy!

      4 days ago • Like

    • Rnair
      Rnair
      Rnair

      It is the cold weather. Go grab a cup of warm coffee!

      4 days ago • Like

    • Mark
      Mark
      Mark

      More calories!! Egads!!! Maybe a cafe mocha tomorrow or Friday. Super pricey. Starbucks.

      4 days ago • Like

  16. Rnair's Photo Rnair
    VELO
    Turned my rest day to a workout. 40 km

    Indoor Cadence workouts + 10k cool down outdoors.

    7 days ago
  17. Rnair's Photo Rnair
    VELO
    Exploratory recovery ride in ... 45 km 01:30 18.6mph pace

    Rode thru parts of Colombo chart I have never visited. Post war peace means slowly parts of the city that was previously close to the public is being opened. Amazing places. I do think the Gov't is... read more

    8 days ago
  18. Rnair's Photo Rnair
    VELO
    Week 5: 30min Tempo. 2nd of b... 75 km 02:30 18.6mph pace

    Rolling course for the 30min Tempo effort. Avg speed 36 km/hr. Avg HR 153.

    Rest just base endurance.

    9 days ago
  19. Rnair's Photo Rnair
    VELO
    30 min Tempo at 40km/hr. 75 km 02:30 18.6mph pace

    A little more intense than I wanted. Rode with SL cyclists for 30 mins at Tempo pace and then rode rest of the ride very aerobically in Zone1/2.

    1 effort - Tempo.

    10 days ago
  20. Rnair's Photo Rnair
    RUN
    good Back to Colombo! Run to begin. 5 km 00:23 07:33 pace

    Felt very good for a hilly run. Very aerobic.

    11 days ago