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  • 17 miles
  • 01:34 time
  • 1821 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. VELO
    spin+ 10.1 mi 00:30 20.2mph pace

    30 minutes on the spin bike
    2000m row in 9:16

  2. RUN
    00:37

    3.5 mile progressive run with a couple faster runners at the y. Started at a 7:00 pace. Finished close to 6:35.

    10 minute cool down spin.

  3. RUN
    lunch run+ 3.5 mi

    3.5 miles on the indoor track - tacked on 3 sets of 8 x pull-ups, 5 x toes to bar
    3 x 20 sec headstands
    3 x 15 push ups
    2 x 6 dumb-bell bench press (110lbs)

  4. RUN
    luncher 3.6 mi 00:27 07:35 pace

    5k in 22:18 - progressive treadmill 5k
    3 sets of 8 x suspension cable push-ups, 8 x 25lb dumb-bell push press
    .5 mile cool down run

  5. VELO
    good 10.25 mi 00:32 19.2mph pace

    Spin class followed by a one mile run and some sit-ups.

  6. FIT
    general 00:35

    2 mile run - 1 easy. 1 with 2 laps on, 1 lap off
    3 sets of 8 x pull-ups, 6 x knees to bar
    3 sets of 8 x suspension cable push-ups, 5 x burpee box jumps, 8 x suspension cable push-up followed by kne... read more

  7. RUN
    lunch run 3.5 mi

    Easy run on the treadmill

  8. FIT
    pain for lunch 1.5 mi 00:35 23:19 pace

    850m row --> didn't get the time. Was shooting for a sub-4 1000m row when the rower broke.
    5 minutes of punching/kicking a bag
    3 sets of 8 x suspension cable push-ups, 8 x pull-ups, 8 x d... read more

  9. RUN
    lunch run outside 4.8 mi 00:34 07:03 pace

    Fast outside run. I have 2 1/2 weeks to my first 5k of the year. I want to start off on the right foot, so I've been running short routes with plenty of speed lately.

  10. FIT
    Brick workout 10 mi 00:35 03:30 pace

    24 minutes of spin
    1 mile run
    3 x 15 second headstand

  11. RUN
    lunch run+ 3.5 mi 00:24 06:50 pace

    progressive treadmill run
    cool down: 3 sets of 8 x suspension cable push-ups, 5 toes to bar
    3 sets of 10 seconds headstand

  12. RUN
    lunch run+ 2.75 mi 00:20 07:12 pace

    warm up: jump rope, 3 sets of 8 x suspension cable push-ups, 30 second suspension cable planks
    2.25 miles in 15:50 - started at 7:30 pace. Finished at 5:52.
    cool down: jump rope, 2 sets of 6 x su... read more

  13. FIT
    0.01 mi 00:40 4000:00 pace

    500m row in 1:52
    1 mile warm up run
    6 x 1/9th mile fast, 1/9th recovery
    3 x 12 sec headstand, 110lb 10yd sled push, sled pull

  14. Shared Photo

    Pretty good January considering I'm not training for anything in particular.

  15. RUN
    lunch run+ 3.5 mi

    3 miles on the treadmill
    5 minutes of kickboxing-ish-ness
    3 sets of 30 seconds heavy rope, 10 x 40lb push-press
    1/2 mile cool down run

  16. RUN
    Mix it up 3 mi

    1 mile easy run on the track
    3 sets of 8 x suspension cable push-ups, 6 x toes to bar, 12 x sit-ups
    2 mile run on the TM
    3 x 8 50lb kb swings (had to stop because of a hamstring cramp)

  17. RUN
    great 2.5 mi 00:17 06:53 pace

    Progressive treadmill run. Started at a 7:25 and worked down to a 5:39 pace. Tough but short run. Followed it with 3 x 10 burpees, headstand (trying to get better at inversions.)

  18. RUN
    7.28 mi 00:56 07:37 pace

    Great day for a run. Kept the pace easy.

    http://connect.garmin.com/activity/682621622

  19. RUN
    lunch 4.5 mi

    Easy run

  20. VELO
    spin 9.5 mi 00:30 19.0mph pace

    Great spin class.
    cool down was 3 sets of 6 pull-ups, 8 suspension cable push-ups, 30 seconds of heavy rope