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Michael logged 3551 miles.

Last workout about 2 years ago. Help get them back on track!

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  • This Week time period

Entries

  1. RUN
    good 45 min Foundation Run 4.49 mi 00:46 10:19 pace

    5 min warmup (HR under 136), 40 min easy pace (HR 136-148)

  2. RUN
    good 45 min recovery run 3.91 mi 00:45 11:31 pace

    45 min very easy/easy pace (HR under 140ish)

  3. RUN
    good 28 min Tempo Run 4.63 mi 00:44 09:33 pace

    10 min warmup, 28 min tempo run (HR 148-166), 6 min cool down

  4. RUN
    good 38 min foundation run 3.7 mi 00:38 10:18 pace

    First run after a few weeks off due to a calf injury. I definitely lost some fitness (even though I tried to use the elliptical to keep up).

  5. RUN
    injured 4.6 mi 00:44 09:30 pace

    45 treadmill run. Tweaked my calf toward the end. Hopefully nothing a couple days rest can take care of

  6. RUN
    good 47 min Foundation Run 4.84 mi 00:47 09:45 pace

    5 min warmup (HR under 133), 42 min easy pace (HR 133-146)

  7. RUN
    great 40 min Fast Finish Run 4.4 mi 00:41 09:17 pace

    5 min slow warmup (HR under 133), 25 min easy pace (HR under 146), 10 min tempo pace (HR 146-168).

  8. RUN
    alright 12 mi Long Run 12.05 mi 02:02 10:07 pace

    SO WINDY!

  9. RUN
    good 45 min Recovery Run (Treadmill) 3.9 mi 00:45 11:35 pace

    Very easy pace (HR target = 133 or less)

  10. RUN
    good 8 x 1 min Hill Repeats 3.7 mi 00:41 11:00 pace

    5 min warmup (HR under 133), 5 min easy pace (HR 133-146), 8 x 1 min Hill Repeats (6-7 min/mi uphill for 1 min, 2 min walk), 5 min cool down

  11. RUN
    good 45 min Foundation Run 4.67 mi 00:46 09:44 pace

    5 min warmup (HR under 133), 40 min easy pace (HR 133-146)

  12. RUN
    good 45 min recovery run 4.13 mi 00:45 10:53 pace

    HR target = 133 or less

  13. RUN
    great 43 min Fast Finish Run 4.67 mi 00:43 09:16 pace

    5 min warmup (HR under 133), 25 min easy pace (HR under 146), 13 min tempo pace (HR 148-166)

  14. RUN
    good 10 mi long run 10.1 mi 01:45 10:26 pace

    1 mi warmup trying to keep HR under 135, 9 mi easyish pace (HR under 148 or so). It was a bit hard to keep the HR low because of the humidity. My body was working extra hard just to keep cool.

  15. RUN
    good 45 min Foundation Run 4.57 mi 00:45 09:57 pace

    5 min warmup (HR under 136), 40 min easy pace (HR 136-148)

  16. RUN
    alright 45 min Recovery Run 4.01 mi 00:45 11:16 pace

    45 min with HR under 136

  17. RUN
    great 40 min Fast Finish Run 4.23 mi 00:41 09:36 pace

    5 min slow warmup (HR under 136), 25 min easy pace (HR under 146), 10 min tempo pace (HR 146-168). Week 4 of Monster Dash training.

  18. RUN
    good 6 mi Long Run 6.13 mi 01:04 10:23 pace

    1 mi warmup (HR under 136), 5 mi easy pace (HR 136-150)