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  • 10 miles
  • 02:37 time
  • 1016 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good 4.85 mi 00:51 10:30 pace

    Stiff muscles today. 3:1 run walk.

  2. FIT
    good Back and chest 00:55

    3 sets: 15 reps bosu push-ups, 15 reps modified pull-ups, bent over rows 15@15#, 12@20#, 12@20#, lat pull down 50#, mountain climbers, supermans, obliques, foam rolling and stretching.

  3. RUN
    good 5.1 mi 00:51 10:00 pace

    3:1 run walk

  4. RUN
    good Ran until the sidewalk met me 4.8 mi 00:48 10:00 pace

    3:1 ratio. Intended 6. But I tripped on some sidewalk, landed hard and decided to get home and check out the damage. I think it's all superficial. I don't think I've bloodied up ... read more

  5. FIT
    good Legs 01:00

    3 sets 15 reps: squats 70#, pliƩ squats 50#, single leg calf raises, toe raises, curtsy lunges, hip adduction 70#, hip abduction, 70#, single leg hip bridges, single leg dead lifts, planks, foam ro... read more

  6. RUN
    good 4.15 mi 00:45 10:50 pace

    3:1 run walk. Humidity is back.

  7. FIT
    good Upper body

    3 sets: 15 reps push ups, 12, 12, 15 reps seated rows 85#, mountain climbers, 12 reps lat pull down 55#, dumbbell shoulder press 12.5#, dumbbell reverse flies 6#, 15 reps captains chair, supermans... read more

  8. RUN
    good Neighborhood 4.11 mi 00:44 10:42 pace

    3:1 run walk on a brisk morning before dawn. I spotted a small fox, a rabbit, one dog and its human, and four other runners.

  9. walk
    good neighborhood 3.4 mi 00:55 16:10 pace

    Beautiful temperatures and sunshine for a walk around the neighborhood this morning.

  10. RUN
    good With Sadie and Andy 5 mi 00:54 10:48 pace

    3:1 run walk at the park

  11. swim
    good 500 yd 00:15:00 52:47 pace

    Well, I got to the gym and all the lanes were full so I did some push ups and stretched before looking again... yay, open lanes. I open my bag of swim stuff and oops, left my good goggles and swim... read more

  12. FIT
    good Leg Day 00:50

    Lower weight, higher reps so that I could avoid hurting my back more. Warm up: high knees, butt kicks, grapevines, and side shuffles.
    3 sets 15+reps: squats 50#, curtsy lunges, single leg hip brid... read more

  13. RUN
    alright 4 mi 00:42 10:24 pace

    3:1 run walk. Mentally, I felt great. Physically, I was good for the first 2.5 miles. I felt my tight calf, shins, and achy back for the remainder. Getting older is not such fun sometimes. <... read more

  14. RUN
    good 4.5 mi 00:47 10:26 pace

    3:1 run walk with a 2 min warm up and 2 min cool down

  15. RUN
    alright 3.36 mi 00:36 10:42 pace

    3:1 run walk. I have an unhappy Achilles.