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  • 12 miles
  • 02:53 time
  • 1697 calories
  • 3 workouts
  •  
  • This Week time period

Entries

  1. RUN
    Track run 5.5 mi 00:52 09:31 pace

    1.5m wu, 400 x 6 (2:00), 1.5m cd

  2. FIT
    Strength training 01:00

    6 sets of 10-12:
    Chest flys
    Dips
    Lat pulldowns
    Crunch machine
    Shoulder press

    15 mins on treadmill at 15% incline

  3. RUN
    6.5 mi 01:01 09:18 pace

    A much needed run after working 3 days (14hr shifts) in a row.

  4. FIT
    01:00

    5 sets of 10:
    Lt pull downs
    Crunch machine
    Leg lifts
    Shoulder press
    Lateral raises
    Chest flys
    Back extentions

  5. FIT
    Back and abs 00:30

    Crunch machine: 12 x 7
    Lat pull downs: 12 x 7

  6. FIT
    Core 00:15:00

    50 crunches x 5

  7. RUN
    To the Port of Seattle 1.5 mi 00:15:00 10:00 pace

    Less crowded this way

  8. FIT
    01:00

    5 sets:
    Bench press x 10
    DB lateral raises X 10
    DB curls x 10
    Lat pull downs x 10
    Crunch machine x 10

  9. FIT
    Legs, chest, and core 01:00

    10 sets of:
    15 Burpees
    50 crunches

  10. FIT
    All Core 00:55

    Hanging Leg raises: 15 x 6
    Crunch machine: 12 X 7
    Back extensions: 10 x 7