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  • 170 miles
  • 12:16 time
  • 8339 calories
  • 11 workouts
  •  
  • This Week time period

Entries

  1. VELO
    Windy ride 22.11 mi 01:03 21.0mph pace

    3.5 training effect. 83 rpm

  2. RUN
    Kingman 10.01 mi 01:26 08:36 pace

    2.5 training effect. Ran a good recovery on the Hills of Kingman with Steve Richards.

  3. VELO
    Long ride 70.49 mi 03:30 20.1mph pace

    3.4 training effect
    77rpm

    • Amanda M
      Amanda M

      Shoulda rode with us!

      about 18 hours ago Like

    • Jeff F.
      Jeff F.

      I would have but my daughter had soccer games around noon. Next time for sure.

      about 7 hours ago Like

  4. RUN
    good Easy recovery 5 mi 00:40 08:00 pace

    Nice and easy

  5. VELO
    Hard interval ride 19.99 mi 00:55 21.6mph pace

    3.2 training effect
    88 rpm
    5 miles warm up
    1 mile hard
    1 mile easy
    2 miles hard
    1 mile easy
    3 miles hard
    2 miles easy
    4 miles hard
    1 mile easy

  6. swim
    Easy Recovery Swim 3000 yd 00:43 25:23 pace

    10x100s on the 1:30
    1000 on the 14:10
    5x100s on the 1:30
    500 on the 7:05

  7. RUN
    good Morning Easy Hill Workout 9 mi 01:08 07:30 pace

    All at 8mph
    4.4 Training Effect (felt easier than that)
    Mile 1 0%
    Mile 2 0.5%
    Mile 3 1.0%
    Mile 4 1.5%
    Mile 5 2.0%
    Mile 6 2.5%
    Mile 7-7.5 2.0%
    Mile 7.5-8 1.5%
    Mile 8-8.5 1.0%
    Mile 8.5-9 0.5%
    Mile 9 0%

  8. RUN
    good Speed Wednesday 6 mi 00:39 06:26 pace

    Mile warm up at 7:30 pace
    Mile hard at 5:27 pace
    Half Mile Easy at 7:30 pace
    Mile hard at 5:27 pace
    Half Mile Easy at 7:30 pace
    Mile hard at 5:27 pace
    Mile cool down at 7:30 pace
    4.4 Training Effec... read more

  9. swim
    good Easy lunch swim 3000 yd 00:44 25:46 pace

    1069 Strokes, 24 spm, 8spl, 29 SWOLF
    1000 on the 13:44, 1:16 rest
    200 on the 2:38, 22 second rest
    800 on the 10:48, 1:12 rest
    400 on the 5:20, 40 seconds rest
    600 on the 7:56

  10. VELO
    Big gear intervals 20.03 mi 00:56 21.5mph pace

    5 mile warm up
    1 mile big gear
    1 mile easy
    2 miles big gear
    1 mile easy
    3 miles big gear
    1 mile easy
    5 miles big gear
    1 mile easy
    3.3 training effect, 72rpm

  11. RUN
    good Easy Lunch Run - No Watch 4 mi 00:32 08:00 pace

    Just an easy run with no watch, as I left it at home on Accident. I am guessing I ran about an 8 minute pace.

  12. RUN
    Hard Brick Run 6.01 mi 00:38 06:24 pace

    Ran at half iron race pace
    Mile 1 6:40
    Mile 2 6:23
    Mile 3 6:22
    Mile 4 6:22
    Mile 5 6:30
    Mile 6 6:11
    4.8 training effect

  13. VELO
    great Interval Ride 30 mi 01:26 21.0mph pace

    5 mile warm up
    1 mile hard
    1 mile easy
    2 miles hard
    2 miles easy
    3 miles hard
    1 mile easy
    4 miles hard
    10 miles at half iron pace
    82 rpm, 3.1 training effect

  14. VELO
    Long ride 60.44 mi 02:53 21.0mph pace

    3.4 training effect. Bel Aire to Udall. 81rpm

  15. swim
    great Easy Lunch Swim 3000 yd 00:45 26:17 pace

    500 on the 6:48, 42 seconds rest
    500 on the 6:44, 46 seconds rest
    400 on the 5:24, 36 seconds rest
    400 on the 5:23, 37 seconds rest
    300 on the 4:01, 29 seconds rest
    300 on the 4:00, 30 seconds rest... read more

  16. RUN
    Evening wet jog 13 mi 01:36 07:22 pace

    Rainy evening jog. Not a lot of fun after eating dinner but got it done.

  17. swim
    great Hard Lunch Swim 3000 yd 00:40 23:43 pace

    5x100 on the 1:30
    5x100 on the 1:25
    5x100 on the 1:20
    9x100 on the 1:15
    5x100 on the 1:20
    1x100 on the 1:20

  18. RUN
    good Tempo Run By the River 6.01 mi 00:39 06:26 pace

    4.9 Training Effect
    Mile 1 warm up 7:30
    Mile 2 - 6:00
    Mile 3 - 5:55
    Mile 4 - 5:55
    Mile 5 - 5:55
    Mile 6 - 7:25 cool down

  19. swim
    Lunch swim 3000 yd 00:44 25:58 pace

    1500 on the 20:30, 2 minute rest
    1000 on the 13:41, 1:19 rest
    500 on the 6:46
    1070 strokes, 8spl, 33.96 efficiency

    • Karla G.
      Karla G.

      8 strokes per length is jaw dropping! I take nearly double that.

      11 days ago Like

    • Jeff F.
      Jeff F.

      Thanks Karla, but dont read too much into it, I do push off the wall and kick a lot so that cuts some down too.

      11 days ago Like

  20. VELO
    Evening strength ride 19.94 mi 00:59 20.3mph pace

    5 mile warm up
    4 miles big gear
    1 mile easy
    3 miles big gear
    2 miles easy
    2 miles big gear
    1 mile easy
    1 mile big gear
    1 mile easy
    3.5 training effect