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Susan logged 431 miles.

Last workout over 6 years ago. Help get them back on track!

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Entries

  1. RUN
    alright CFE: 4x400 on 1:30 Rest 1.9 mi 00:30 15:49 pace

    Getting Hot out here!

  2. RUN
    good GunPowder Falls: Perry Hall 4.12 mi 01:19 19:17 pace

    Great - loving my new Shoes - HOKA ONE ONE IN DA HOUSE!

  3. No workouts for me until my Plantar Fasciatis is healed :-( Major bummer. I was told lay off for the week. Hopefully, I can hop back on my mileage next week! I hope I can stop playing catch up with... read more

  4. FIT
    good Crossfit 'Grace' workout 00:02:47

    30 clean & jerks @ 45#- too light need to go to about 65# next time

  5. RUN
    good NCR Trail 10 mi 02:38 15:50 pace

    LSD - Trying to Keep up with Annapolis Striders Ultra runner training and the first half of the run was great 2nd half killer heel time. Think it's time to seek professional help.

  6. RUN
    alright Neighborhood Run 3.2 mi 01:09 21:30 pace

    Quick 5k - feeling OK. Heel coming along?

  7. RUN
    injured Annapolis side of B&A trail 9.75 mi 02:32 15:38 pace

    First Run with Annapolis Striders Ultra running group...Disappointed with my pace but I am experiencing killer heel pain. Not sure what is going on.

  8. RUN
    alright Neighborhood run 3.8 mi 01:11 18:33 pace

    OK....run. Distance and time include warmup and cool down walk.

  9. RUN
    good 1.48 mi 00:22 14:47 pace

    #Crossfit Endurance - 3x3 int Drill

  10. RUN
    great Gunpowder Park Trails 5 mi 01:44 20:42 pace

    Really Enjoyed this run. Just fun trail run.

  11. RUN
    2.15 mi 00:34 15:49 pace

    #Crossfit Endurance 2x12 min drill

  12. VELO
    great NCR Trail 20.15 mi 01:52 10.7mph pace

    Great ride on the trail.

  13. RUN
    good 2.5 mi 00:41 16:25 pace

    #Crossfit Endurance 10x5 Interval drills.

  14. RUN
    good Lake Montebello 3.05 mi 00:48 15:38 pace

    CFE Workout - 2 x 800m, 3mR; 3 x 400m, 2mR, 4 x 200m, 1mR - Run these as fast as possible. Try to record the time for each distance. pace = 12:51,13:24,12:57,14:06,13:24,12:12,12:46,13:32,13:23.

  15. RUN
    good Dreadmill 2.11 mi 00:37 17:40 pace

    #CFE workout - 4 x 5 min, 3mR - Aim to cover the same distance (or more) in each 5 minute segment. Did .37 miles per interval which equals 4.5 mph and 13:30 pace.

  16. RUN
    Cromwell Valley Park 10.82 mi 03:41 20:25 pace

    #CFE workout - 3 x 5k,10-15mR - The ultimate in pacing, and it's a long workout. Best if you have a nearly 5k loop you can run. Rest anywhere from 10-15 minutes between each, and don't go... read more

  17. RUN
    good Home 1.69 mi 00:28 16:28 pace

    #CFE workout - 4 x 400m, 2mR - Similar to above in effort, but try to keep each interval within 7-10 seconds of each other. Work on pulling your foot up directly underneath your body, staying tall,... read more

  18. RUN
    good Home 2.38 mi 00:42 17:36 pace

    #CFE Workout - 10 x 200m, 90sR - 200m repeats on 90 seconds of rest. Keep the effort around 85-90% (not all out), but try to keep them within 5-7 seconds of each other.

  19. RUN
    good 2.64 mi 00:45 16:57 pace

    #CFE Workout - 4x800m, 2mR - Keep your effort at 80% and see if you can keep each repeat within 7-10 seconds of each other.