Miles:
5120 total / 837 in 2014
Goal:

Run baby, run. Marathons and eventually an Ironman.

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Lloyd logged 5120 miles.

Last workout 3 months ago. Help get them back on track!

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Entries

  1. RUN
    Shake out run 5.61 mi 00:45 08:01 pace

    5 miles - just see what my legs can do today. Nothing fast just steady.

  2. RUN
    Track work out 5 mi 01:00 12:00 pace

    1 mile warm up, 4 x 1000 @ threshold effort with 200 easy jog/active recovery back to start. Then right into next 1000. 1 mile easy cool down.

  3. swim
    Fast/slow ladder 2600 m 01:00 37:08 pace

    Warm up: 300 easy
    Main Set:
    6 x 50 swim as 25 fast/25 easy with 10 sec rest
    6 x 100 pull as 50 fast/50 easy with 15 sec rest
    6 x 200 swim as 25 Tarzan Drill*/75 swim/25 Tarzan Drill/75 swim with 3... read more

  4. RUN
    great Nashville Country Music Half ... 13.41 mi 01:41 07:33 pace

    It's a PR.

  5. swim
    Middle distance repeats 2900 yd 00:50 30:20 pace

    wu: 300 free, 200 pull, 4x50 drill, 8x25 as 1 hard/1ez (on 10" rest)" MS: 4x200 free hard on 4:10 (or with 10' rest max), 100 ez. 4x100 hard on 2:10 100 ez. 8x50 all fast on 1:10, cd... read more

  6. RUN
    Pre-race track workout 5 mi 00:50 10:00 pace

    Pre race pacing run -- 3 miles building and maintaining goal half marathon pace!

  7. swim
    Distance repeats 2650 yd 00:45 29:53 pace

    Warm Up: 300
    400 continuous -- sprinting every fourth 25 within the 400. 20 sec rest
    4×400 pull - descend time with each 400 -20 sec rest between each
    Cool Down: 300

  8. RUN
    Brick part 2 5.5 mi 00:42 07:36 pace

    45 min ride, 45 min run

  9. VELO
    Brick part 1 10.7 mi 00:45 14.3mph pace

    45 min ride, 45 min run

  10. RUN
    Track workout - Ladder 5 mi 00:50 10:00 pace

    Run 1 mile warm up
    Ladder workout:
    800, 1200, 1600, 2000, 1200, 800 -- all with 1:30 rest -- build effort starting at Half Marathon pace and building each set so your strongest set is the 2000... ... read more

  11. swim
    Long repeats, short rest 2600 yd 00:47 31:48 pace

    Warm Up: 200
    5×100 fast with 10 sec rest
    3×500 as 250 smooth/250 strong with 30 sec rest
    4×50 pull with with 15 sec rest
    Cool down: 200

  12. swim
    Middle distance repeats 3000 yd 00:55 32:15 pace

    300 Warm Up
    4 x 150 as 50 drill, 100 free (10")
    4 x 150 as 50 fast, 100 easy (10")
    4 x 150 as 100 fast, 50 easy (10")
    4 x 150 as 100 easy, 50 fast (10")
    300 CD

  13. RUN
    30, 40, 50 Brick 5 mi 00:45 09:01 pace

    30 minute swim, 40 mile bike, 50 minutes run