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  • 5 miles
  • 03:30 time
  • 1008 calories
  • 7 workouts
  • This Week time period


  1. FIT
    Stair Climb 00:40

    7 flights 3x, 3 sets

  2. FIT
    Horrible Hundreds 01:00

    WU - Row 400m

    100 each:
    Box Step-up
    Leg Press
    Bench Press
    Leg Extension
    Bicep Curls
    Leg Curls
    Tricep Pull Down
    Shoulder Press
    Butt Touch Squats
    Push Ups

    CD - Elliptical 15 min

  3. RUN
    Longboat Key Sprint Tri - Run 2.83 mi 00:25 08:47 pace

    After not running the past 3 weeks, I am VERY pleased with this effort. Run & swim distances turned out to be longer than advertised.

  4. swim
    Longboat Key Sprint Tri - Swim 0.35 mi 00:14:50 42:22 pace

    Overall good result only 3 weeks post bike crash. Was a little hesitant on the swim not wanting to get kicked in the face and cause additional problems with fractures. I could be an AG contender wi... read more

  5. VELO
    Afternoon Ride 20.85 mi 01:17 16.2mph pace

    Nice afternoon ride along Gulf Blvd with 3 bridges.

  6. RUN
    Such a great feeling... 3 mi 00:29 09:38 pace

    Felt so good to get back out there and the weather is absolutely gorgeous!

  7. swim
    Testing 1-2-3 500 m 00:15:00 48:16 pace

    Test swim went okay. Seems my eye will be fine with goggles. Test run/jog tomorrow morning and then will make a call regarding Longboat Key Sprint Tri for Sunday.

  8. walk
    ...with a little jog 2.2 mi 00:30 13:39 pace

    Reversed 4/1 intervals to test out slow jogging. Felt okay afterwards and hoping I agree later today.

  9. VELO
    Bridges for Breakfast 28.03 mi 01:40 16.8mph pace

    Another successful ride with 4 bridge climbs.