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Entries

  1. RUN
    alright 2.1 mi 00:10 pace

    sprints at 1.0 incline

  2. FIT
    good

    squat bodyweight 7x20

  3. RUN
    good 1.2 km

    warm-up and cooldown

  4. FIT
    good weights

    squats 4x5 135# 165# 205# 225#
    bench press 4x5 115# 115# 115# 135#
    bent over rows 2x10 55# 75#
    assisted pull ups 8x130# 4x140#
    plank 30sec

  5. FIT
    good weights

    bench press 5x5 75# 75# 75# 95# 95#
    deadlift 1x10 135#
    bent over rows 2x10 65# 75#
    lat pulldown 2x8 120# 100#
    triceps pulldown rope 1x10 32.5#
    plank 45 sec
    stretch

  6. RUN
    alright gym 3 km 00:11 pace

    hill sprints, 2x2 ish

  7. walk
    good 1 km 00:16 pace

    cooldown

  8. FIT
    good weights

    squats 4x5 135# 185# 205# 195#
    ohp 2x8 55# 65#
    bent over rows 1x10 95#
    oh pulldowns 2x8 50#

  9. VELO
    good 1.5 mi 900.0mph pace

    warmup

  10. RUN
    good 2.5 km 00:10 pace

    intervals

  11. VELO
    good 2 mi 720.0mph pace

    warm-up and cooldown

  12. FIT
    good squats 00:30

    15 (warmup)
    20
    20
    glute bridges 3x10sec
    supermans 3x10sec
    20 (varied stances)
    20
    25 (fast)
    2x15 lateral leg raises (slow and steady)
    30
    pigeon pose stretch

  13. RUN
    good 4 km 00:11 pace

    1.5x1 x10