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  • 12 miles
  • 01:46 time
  • 1521 calories
  • 6 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Long-tempo 6.1 mi 00:57 09:23 pace

    I don't really know what "long-tempo" pace is so I ran this with the intention of practicing my goal race pace ... ended up being 10 seconds slower than race pace on average ... Not bad a... read more

    • Ed C.
      Ed C.

      Nice run Lisa. Are you working off the plan from the book or the website? Long tempo paces should definitely be in the pace charts.

      2 days ago Like

    • Lisa G.
      Lisa G.

      website ... I don't have the book - so I just calculated training paces off my 10K pace / goal HM pace.

      2 days ago Like

    • Ed C.
      Ed C.

      Ah, yeah, was talking to someone else that is using the website, and realized the pace charts were different, being based on 10k race for one thing. Only problem I've had with the book is they don't have the prescribed paces for 200m intervals, but those don't come up in the plan too often :)

      2 days ago Like

  2. FIT
    great

    Bench 45 x 8 --- 65 x 8 --- 75 x 8 --- 85 x 8 --- 100 x 4, 95 x 4
    Incline Press 25 x 8 --- 25 x 6 --- 22.5 x 6
    Pec Fly 20 x 8 (x3)
    Barbell Row 65 x 8 --- 70 x 8 --- 75 x 8 --- 80 x 8
    Close Grip Ben... read more

  3. RUN
    good Track (3 x 1600 @ 8:17) 3 mi 00:24 08:07 pace

    8:07
    8:10
    8:07

    Hard, but definitely do-able (beat the target splits!) I did cheat a bit on the recovery periods for convenience (to get to the next 200 m mark) so it was about 90 seconds between r... read more

  4. RUN
    tired 1.5 mi 00:13:25 08:56 pace

    Had a track workout (1600 x 3 @ 8:12) on the schedule, but between a hangover, a heavy breakfast, and a heavy lift, I wasn't feeling it at all. I warmed up (not enough) and did the first mile (miss... read more

  5. FIT
    good

    deadlift: 135 x 8 -- 165 x 8 --- 175 x 8 --- 175 x 8 --- 200 x 3
    glute kickback: 75 x 10 --- 87.5 x 10 --- 100 x 10
    hip extension: 75 x 10 --- 87.5 x 10 --- 100 x 10
    hamstring curls: 70 x 10 (x3)
    ... read more

  6. RUN
    great Paint Branch Long Run 9 mi 01:29 09:56 pace

    Training plan called for 9:32 pace. I did a relatively good job of keeping pace through most of the run, but there are some pretty serious hills in the first and last half-miles that slowed me down... read more

  7. Back to Daily Mile to hopefully find some training partners ....

    I'm training for the Frederick Running Festival 13.1 on May 6. Long runs in the 9-10 min/mile range...

  8. FIT
    great Shoulders 01:15

    Overhead Press
    45x8 -- 55x8 -- 60x8 -- 65x8 -- 70x5

    Assisted Pull-ups / Dips (4 sets)-- didn't record the assist. Decreasing assistance and reps with each set.

    Upright Row
    30x8 -- 40x8 -- 50x8 --... read more

  9. RUN
    great Short Tempo 3 mi 00:27 09:07 pace

    First run of my 13.1 Training. Goal: 3 miles @ 8:52

    Mile 1: 9:35
    Mile 2: 8:45
    Mile 3: 9:01

    Obviously didn't do a great job of hitting the splits but this was far faster than I typically run and f... read more

  10. RUN
    great 2 mi 00:24 12:00 pace

    Warm-up/Cool-down

  11. RUN
    great 2 mi 00:24 12:00 pace

    Warm-up/cool-down

  12. VELO
    great 13.24 mi 01:40 7.9mph pace

    Rode with my sister on the Nickel Plate trail ... She has a cheapo comfort/mountain bike and hadn't gone more than 8 miles before so it took forever, but it was fun.

  13. swim
    great 1600 yd 00:44 48:23 pace

    Warm up
    • 8 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
    Build up (repeat 4 times)
    • 1 x 25m Single Arm (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25m
    • 1 x 25m Freestyl... read more

  14. FIT
    alright

    Squat 5x5 @ 125lb
    Deadlift 1x5 @ 130lb
    Overhead press 2x5 @ 65 pounds (fail)

  15. RUN
    good Treadmill 5.8 mi 01:00 10:20 pace

    Did a treadmill run with a friend who is MUCH faster than me due to torrential downpour. Hate the treadmill but it was nice to be able to run with her!!