Track and share your training!

Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.

  • 88 miles
  • 08:11 time
  • 6163 calories
  • 8 workouts
  •  
  • This Week time period

Entries

  1. RUN
    Treadmill run 9 mi 01:04 07:08 pace

    Felt really good today
    Mile at 7:30
    Mile at 7:24
    Mile at 7:19
    Mile at 7:13
    Mile at 7:08
    Mile at 7:03
    Mile at 6:58
    Mile at 6:53
    Mile at 6:49

  2. RUN
    good Tired Legs Morning Run 9 mi 01:07 07:28 pace

    Man my legs are spent.
    Mile 1 7:47
    Mile 2 7:41
    Mile 3 7:35
    Mile 4 7:30
    Mile 5 7:24
    Mile 6 7:19
    Mile 7 7:13
    Mile 7-7.5 at 7:08 pace
    Miles 7.5 to 9 decreasing 0.1mph per every 1/4 mile down to 7.8mph... read more

  3. VELO
    The hunted sufferfest 21 mi 01:01 20.7mph pace

    Felt sluggish
    260 watt FTP
    213 watts average
    225 watts normalized power
    3.15 watts/kg average
    84 rpm
    5.0 training effect

    http://perfprostudio.com/users/RW3NV8A/20150226/rgwn8y/rgwn8y.htm

  4. RUN
    tired Slow run up hills 5.3 mi 00:42 08:00 pace

    All at 8:00 pace
    2 miles at 1%
    Half Mile at 1.5%
    Half Mile at 2.0%
    Half Mile at 2.5%
    Half Mile at 3.0%
    Half Mile at 3.5%
    Half Mile at 4.0%
    Tenth of a Mile at 4.5%
    Tenth of a Mile at 5.0%
    1/20th of ... read more

  5. RUN
    good Lunch Run - Last Nice Day of ... 13.27 mi 01:38 07:20 pace

    7:44
    7:45
    7:41
    7:34
    7:35
    7:24
    7:16
    7:09
    7:09
    7:07
    6:05 Last Hard Mile
    7:29 cool down 3 miles
    7:35
    7:13 pace for the last 0.27 Miles

  6. swim
    good Easy Lunch Swim at DTY 3000 yd 00:45 26:14 pace

    Recovery day, 1057 strokes, 8spl, 24spm, 34.11efficiency
    100 on the 1:18, 12 seconds rest
    200 on the 2:43, 17 seconds rest
    300 on the 4:06, 24 seconds rest
    400 on the 5:23, 37 seconds rest
    500 on t... read more

  7. VELO
    great Sufferfest A very Dark Place 20 mi 00:54 22.3mph pace

    Best Ride of the Year - Rode an FTP of 260 to 280 watts and felt good the entire time. Must have been the fact I did not run beforehand like usual.
    213 Watt Average Power
    238 Watt Normailized Po... read more

  8. RUN
    good Lunch Run at DTY 8.43 mi 01:00 07:07 pace

    Decent run not too hard not too easy.
    Mile 1 - 7:30 Pace
    Mile 2 - 7:24 pace
    Mile 3 - 7:19 pace
    Mile 4 - 7:13 pace
    Mile 5 - 7:08 pace
    Mile 6 - 7:03 pace
    Mile 7 - 6:58 pace
    Mile 8 - 6:42 Pace
    Mile 8-... read more

  9. RUN
    Long recovery 11 mi 01:23 07:30 pace

    Positive splits
    7:03, 7:08, 7:13, 7:19, 7:24, 7:30, 7:35, 7:41, 7:47, 7:53, 8:00

  10. RUN
    Slow run 11 mi 01:22 07:27 pace

    Wasn't feeling it today

  11. swim
    Morning easy swim 3000 yd 00:45 26:15 pace

    1000 on the 13:47, 1:13 rest
    800 on the 10:54, 1:06 rest
    600 on the 8:06, 54 seconds rest
    400 on the 5:26, 34 seconds rest
    200 on the 2:46
    8 spl, 24spm, 34.12 efficiency, 1058 total strokes

  12. RUN
    good Easy morning run 3 mi 00:24 08:00 pace

    1% incline - legs are dead

  13. RUN
    alright Very easy lunch run 2 mi 00:16 08:00 pace

    2.3 Training Effect

  14. RUN
    tired Hill Workout 8.01 mi 01:00 07:29 pace

    5.0 Training Effect
    Mile one- 8.4mph-8.1mph reducing every quarter 0% Incline
    Miles 2,3 and 4 - 8mph - 0.5% to 3.0% increasing a 0.5% every half mile
    Mile 5 - 7.8mph at 3.5% for half and 7.5mph at ... read more

  15. swim
    good Hard Lunch Swim 3000 yd 00:41 23:58 pace

    5x100 on the 1:30
    5x100 on the 1:25
    5x100 on the 1:20
    7x100 on the 1:15
    5x100 on the 1:20
    3x100 on the 1:25
    1113 Strokes, 9 spl, 27spm, 32.49 efficiency

  16. RUN
    good Easy Morning Recovery Run 3 mi 00:24 08:00 pace

    1%Incline, 8 minute miles - took it very easy. My legs are very tired. 3.0 Training Effect

  17. RUN
    Lunch Easy Recovery Run 3.4 mi 00:27 07:59 pace

    Easy run on 1% incline at 8 minute pace, 2.7 training effect

  18. VELO
    good The Wretched - Sufferfest 18 mi 00:54 20.1mph pace

    http://ppst.co/1E41dea
    229 Watts Average Power (3.39 w/kg), 341 watts max, 239 watts normalized power
    84rpm, 4.7 Training Effect

  19. RUN
    Easy jog cool down 2.6 mi 00:21 08:00 pace

    Took it very easy to finish up my hour on the treadmill. Will go back at lunch and do another easy recovery run today. 3.0 Training Effect

  20. RUN
    good Morning Tempo 6 mi 00:39 06:29 pace

    4.2 Training Effect (Shockingly low, felt like a 5)
    Mile 1 - 7:30
    Miles 2, 3, 4 and 5 - 6:00/pace
    Mile 6 cool down - 7:30