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Entries

  1. RUN
    alright 2.6 mi 00:30 11:32 pace

    3:1 run walk

  2. FIT
    good Yoga and foam rolling 00:40

    It felt good to warm up and stretch things out.

  3. RUN
    good Baby, it's cold outside! 4.05 mi 00:46 11:21 pace

    31° F feels like 20° F. Layers were perfect for running against the wind but too much for running with the wind at my back. First pre-dawn run in a long time, finished. Legs were heavy but my lu... read more

  4. FIT
    great Strength Training 00:50

    3 sets 15 reps close grip lat pull down 55lbs
    3 sets 12 reps pushups
    1 set per leg 1 min single leg balancing
    4 sets 8-10 reps split squats 40lbs
    4 sets 12 reps plies squats 70lbs
    4 sets 40 re... read more

  5. RUN
    good 4.2 mi 00:48 11:25 pace

    Warm up: 5 min walk
    Workout: 40 min 3:1 run walk
    Cool down: 3 min slow walk

  6. RUN
    blah Neighborhood Streets and Track 5 mi 00:58 11:33 pace

    3:1 Run walk ratio.

  7. RUN
    good 3.2 mi 00:35 10:56 pace

    32 min run
    3 min cool down walk

  8. FIT
    great strength training 01:10

    3 to 4 sets of the following:
    15 reps Seated Rows with 70 lbs
    15 reps triceps dips
    12 reps each side lateral lunges with front shoulder raises 6 lb dumbbells
    15 reps bench glute bridge
    15 reps... read more

  9. RUN
    alright Dreadmill 4.8 mi 00:55 11:27 pace

    warm up: 5 min walk
    work out: 45 minutes 3:1 run walk
    cool down: 5 min slow walk
    Must suck it up and run outside in the morning. The treadmill is so boring.

  10. FIT
    good Legs, shoulders and abs 00:50

    squats: 15@50#, 15@60#, 12@70# & 12@80#
    curtsy lunges: 3x12 each leg @ 20#
    side shuffles: 90 seconds
    grapevines: 90 seconds
    overhead shoulder press: 2x10 with 15# dumbbells, 1x8 with 15#dumbell... read more

  11. RUN
    4.11 mi 00:50 12:09 pace

    warm up: 5 min walk
    workout: 40 minutes 3:1 run walk.
    cool down: 5 min walk
    stretching

  12. FIT
    tired Back

    3 sets:
    12 reps lat pull downs 55lbs (lost a bit of strength with this)
    10 push ups
    12 reps each side bent over rows 15 lbs
    20 reps lateral raises 5 lbs
    10 reps reverse flies 5lbs
    12 reps Tri... read more

  13. FIT
    good Rowing machine 2 km 00:10:41 08:35 pace

    Warm up

  14. FIT
    good legs and core 00:45

    3 sets: 20 walking lunges with 12.5 lb dumbbells, 10 squats with 70 lbs, 10 calf raises at 100 lbs, 15 hip bridges with 12.5 lbs, 20, 12, 15 weighted crunches with 12.5 lbs, 10 reverse crunches wit... read more

  15. RUN
    good St. Lucia 3.1 mi 00:30 09:40 pace

    Treadmill run followed by core and stretching.

  16. FIT
  17. RUN
    good 2.5 mi 00:27 10:48 pace

    Treadmill