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  • 7 miles
  • 02:01 time
  • 358 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good 3.1 mi 00:36 11:36 pace

    30 degrees with some streets cleared and others not so much. I walked on the slushy streets and ran on the clear ones.

  2. FIT
    good Elliptical 3.5 mi 00:40 11:25 pace

    40 minutes on the elliptical followed by core work and stretching.

  3. FIT
    good Upper Body 00:45

    Warm up: 5 minutes rowing 955 meters
    Work out: 3 sets of the following circuits:
    1. 12-15 bosu pushups, 10-12 inverted rows, 30 seconds high knees
    2. 10-12 overhead presses 15 lb dumbbells, 30 seco... read more

  4. RUN
    good Neighborhood loop 3.04 mi 00:34 11:03 pace

    3:1 run walk ratio through the neighborhood. Overcast but pleasant.

  5. RUN
    good Neighborhood loop 3 mi 00:34 11:13 pace

    3:1 run walk ratio. I felt pretty good during. My arches did begin aching half way thru but the ankle was fine.

  6. FIT
    good Legs & abs 00:50

    5 sets smith machine squats 15@50, 12@55, 10@65, 10@70, 10@70.
    3 sets split squats 12 @ 20 each leg
    3 sets calf raises x 30
    3 sets toe raises x 30
    3 sets prone hamstring curls 10@40#
    3 sets 15... read more

  7. FIT
    good back and stretching 00:25

    3 sets 15 reps seated rows 70 lbs. 3 sets Superman holds 40 seconds.
    Foam rolling and mostly stretching my feet and calves.

  8. VELO
    good Upright Bike - Foothills 6 mi 00:35 10.3mph pace

    30 minute ride, 5 minute cool down. I may be cycling for a while instead of running. Plantar fasciatis plus achilles tendonitis. Boo! I feel like my body is hating on me.

  9. VELO
    good upright bike 4.1 mi 00:20 12.3mph pace

    Time crunched - fit in a little cardio on the bike.

  10. FIT
    good chest, arms and abs 00:40

    3 sets each:
    30 seconds walk outs + 15 triceps kickbacks 10 lbs each side
    40 seconds mountain climbers + 15 bicep curls drop sets 12.5lbs to 10 lbs each side
    12 reps bench press barbell only + 15 r... read more

  11. FIT
    good Legs, shoulders and abs

    Smith machine was in use the whole time I did legs so my squats were not done until after cardio... Holy tired legs.
    Warm up: hip bridges, single leg hip bridges and marching hip bridges, grapevin... read more

  12. RUN
    good Treadmill 3.08 mi 00:35 11:21 pace

    3:1 run walk.

  13. FIT
    good legs with a little shoulders 00:40

    warm up: high knees, side shuffles, grapevines
    work out: 3 sets 12-15 reps of front loaded squats, leg press machine, alternating side lunges, overhead shoulder press, dead lifts, calf raises, leg... read more

  14. RUN
    good treadmill 3.66 mi 00:40 10:55 pace

    3:1 run walk ratio with a few longer running segments due to my propensity to daydream while running on a treadmill.

  15. FIT
    blah Chest, arms and abs 00:30

    3 sets: pushups, dips, concentration curls, and barbell bench press
    3 sets: weighted crunch and weighted Russian twists.

  16. VELO
    good Upright bike 7 mi 00:30 14.0mph pace

    Intervals

  17. FIT
    good Back and abs

    3 sets 15 reps:
    Inverted rows, split squats 20 lbs, seated rows 70 lbs, rear delts 8 lb dumbbells, bicycle crunches and 3x30 second superman holds. Foam rolling.

  18. RUN
    good Sportman Park 6.2 mi 01:11 11:27 pace

    Nice run with my sister.