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  • This Week time period

Entries

  1. RUN
    good 5 km 00:12 pace

    neighborhood run

  2. RUN
    good park 5 km 00:16 pace

    Brisk morning walk with Sally.

  3. RUN
    tired 2.3 km 00:15 pace

    1-2 min sprints, 2 min rest. speeds 6.8, 7, 7.6, 8, 8.2, 9

  4. FIT
    blah 4 km 00:05 pace

    bike 2 Mile in 8 min
    jog for the rest

  5. FIT
    alright 0.8 km 00:40 pace

    front squats (form practice) 4x5 45# 55# 65# 75#
    ohp 2x8 55# 65#
    assisted pull up 45 grip 10x120# wide grip 10x130#
    stretching

  6. RUN
    tired 3.2 km 00:12 pace

    hill and speed intervals

  7. FIT
    good weights 0.5 km 01:04 pace

    bench press 4x6 95# 115# 135# 135#(3 then fail)
    squats 4x5 135# 155# 185# 205#
    bent over rows 2x10 65# 95#
    jog
    stretching

  8. FIT
    alright

    squats 135# 155# 165#
    bench press 95# 115# 105#
    assisted pull up (105#)x6
    assisted dips (115#)x6
    stretching

  9. FIT

    chest press 3x6 95# 115# 120#
    stretching
    roller

  10. VELO
    good 13.3 km 959.7mph pace

    10-12 resistance, loosening muscles from yesterday.