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  • 10 miles
  • 03:59 time
  • 1653 calories
  • 5 workouts
  •  
  • This Week time period

Entries

  1. FIT
    good Boot Camp Lunch Class 00:50

    Obstacle course (x3): walking burpees-drag feet & crawl, bosu/jump/jacks, step/jumps, fast lap, monkey bars, Abs x 2: abs-bosu-toss, abs-bosu-slam, abs-medicine ball (side-to-side & overhea... read more

  2. RUN
    great MP Run (TM) 5 mi 00:44 08:46 pace

    .50 WU
    2.50 @ 8:56 (7.0 speed on TM) recovery/water break
    2.0 @ 8:56.

  3. RUN
    great MP & 5K Pace TM Run 5 mi 00:45 09:05 pace

    Hard to get out of bed, but after the warm-up things came together:
    .50 WU
    .25 @ 5K pace (7:55 / 7.9) w/ .25 recovery
    1.0 @ MP (8:56 / 7.0) 1:30 recovery
    1.75@ MP (8:56 / 7.0)
    .25 @ 8:20-7:49... read more

  4. FIT
    great Fitness at the Gym 00:55

    Pull-ups, Tricep Dips, Lat Pull Down, Push-ups, Shoulders, Arms, Squats/Lunges, CORE

  5. RUN
    Easy run hills 5.42 mi 00:59 10:50 pace

    Slow n sore. 11:23, 10:52, 10:52, 10:56, 10:27, 10:00.

  6. RUN
    Hanj & Cary Almost Killed Me 20 mi 03:25 10:16 pace

    Very very hilly hard course. Did the biggest hills twice (5, 6, 7, 8). 10:28, 10:17, 9:57, 10:02, 9:33, 9:59, 10:03, 10:12, 10:18, 9:53, 9:59, 10:05, 10:34, 10:08, 10:11, 10:25, 10:27, 10:22, 10:40... read more

  7. FIT
    great Fitness at the Gym (Lunch) 00:50

    Upper Body: Pull-ups, Triceps, Lat Pull Down, Push-ups, Biceps, Shoulders, CORE.

  8. RUN
    good MP Run on TM 5 mi 00:45 08:56 pace

    Strong run today:
    .75m WU / .25 @ 7:55 pace (7.9) to wake up legs.
    4 miles @ 9:04 pace (6.9 on TM).

  9. FIT
    good Boot Camp Class at Lunch 00:50

    Tabatas: Football jumps, burpees along with track, bosu: bounce ball side to side/front, biceps/squats on bosu, triceps/balance bosu, lunges/bosu, wall squats, medicine ball-push-ups, balance medic... read more

  10. RUN
    great SPEED Work on TM 6 mi 00:56 09:19 pace

    WOW - killed it!
    1 mile WU
    8x.25 @ 5K pace (6.9 on TM) 7:55 Pace (w/ .25 recovery between each). 4 miles total
    1 mile CD

  11. FIT
    great Fitness @ the Gym (lunch break) 00:50

    Pull-ups, Push-ups, Lats Pull Down, Triceps, Biceps, Shoulders, CORE, 25 lunges, 50 squats.

  12. RUN
    good Easy Run - Rolling Hills - Fi... 6.1 mi 01:03 10:23 pace

    Slow and easy, each mile progressively a little faster to end the week with 44 miles:
    10:54, 10:34, 10:28, 10:28, 10:15, 9:45.

  13. RUN
    great Cary Course + 5 more - Hills ... 18.06 mi 03:04 10:10 pace

    Sore to start from lots of lunges/squats/etc. Got it done, not a bad day. Warm weather 35-40 degrees YES! 10:42, 10:08, 10:05, 10:14, 9:57, 9:55, 10:20, 10:00, 9:52, 10:18, 10:40, 10:30, 10:16, (la... read more

  14. FIT
    great EFT - Stations Workout @ Lunch 01:00

    -Stretching.
    -Balance/throw ball, Bosu/Squats, wall 1 leg squats, CORE: back/forth on sliding platform, ab bench w/ 10 lb weight, bosu-up down leg/arm 3 sets.
    -Mountain climber machine 30 seconds... read more