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Entries

  1. RUN
    Running 5.1 km 00:34 10:43 pace

    Running intervals. Four 4x1s, then speedy 2x1s.

  2. FIT
    weight machines 2 km 00:20 16:05 pace

    General weight circuit

  3. FIT
    good weights 1.2 km 00:20 26:49 pace

    Squats 4x5 65# 95# 125# 165#
    Lat pull down 2x8 60# 70#
    bench press 3x6 65# 85# 85#
    chest fly 2x6 75# 75#
    1 min plank

  4. FIT
    3 km 00:35 18:46 pace

    seated butterfly 12x75# 10x85#
    front raise thing 2x8 50#
    chest press 3x10 65# 85#

  5. RUN
    alright first winter run...on ice! 6 km 00:49 13:08 pace

    Definitely more tired that I would have been without all that ice, but maintained a pretty steady pace the entire way with the help of friends. Only took a few minimal walk breaks.

  6. FIT
    good running in fits and spurts 5.5 km 00:35 10:14 pace

    repeated 300 m sprints of speedy hills or flats.

  7. FIT
    good Weights 2 km 00:35 28:09 pace

    Squats 4x5 115# 135# 165# 175#
    OHP 3x6 55# 70# 65#
    Deadlift 3x6 115# 135# 135#
    Lat pulldown (shoulder-width grip) 3x8 100# 115# 100#

  8. FIT
    good Weights 00:36

    Squat 5x5 95# 115# 135# 145# 145#
    OHP - 3x6 55# 65# 65#
    Bench press 3x6 65# 95# 105#
    reverse butterfly 2x8 55# 70#

  9. FIT
    alright running 4.5 km 00:33 11:48 pace

    Intervals of 3x1s at avg speed of 6.8 -7.0 km/h
    planks, 60sec, 30 sec

  10. FIT
    good

    Tricep push down machine 2x8 60# 70#
    Seated fly 2x10 75# 85#
    Narrow grip Lat pull down 2x10 75# 85#
    Bench press 2x6 95# 95#
    Leg press machine 3x10 200# 270# 350#
    Ab plank (diagnostic) 60 sec

  11. RUN
    good 5.3 km

    4 sets of alternating hill and speed sprints. 250 m each.

  12. RUN
    good TM 5 5 km 00:33 10:37 pace

    1 km x 4 with 100 m recovery, then short sprints

  13. FIT
    good

    lat pull down (medium-width grip) 2x12 75# 1x12 85#
    bench press 2x10 65# 1x10 75#

  14. FIT
    tired

    chest fly 3x10 75#
    seated row (underhand) 2x12 70# 1x12 85#

  15. RUN
    tired treadmill 1.5 mi 00:17 11:20 pace

    short warmup, then 0.15x0.5 hill sprints.