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John logged 3032 miles.

Last workout almost 7 years ago. Help get them back on track!

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  1. I should really post my workouts again.

  2. FIT
    alright Day 2 of 40 Easy Strength 00:30

    Warm up with goblet squats, light kettebell swings and half get ups.

    2 x 5 Thick bar dead lifts - First set felt ok at 155, but second set I had to drop the weight down. Ouch.
    2 x 5 Floor presses... read more

  3. FIT
    good Day 1 of 40 Easy Strength

    Warm up with goblet squats, light kettebell swings and half get ups.

    2 x 5 Thick bar dead lifts - 155# (Fat Gripz make you feel "weak").
    2 x 5 Floor presses with thick bar - 95#
    2 x 5 H... read more

  4. VELO
    good Out and back Valley Creek 10 mi 00:53 11.3mph pace

    Rode with the wife for 10 miles in the morning on the Valley Creek trail.

    Played basketball (3 on 3) for 1 1/2 hours that night. A lot more movement vs 5 on 5 game.

  5. RUN
    Neighborhood +Intervals 00:20

    Foam Roller, active warm up and then short jog to starting point.

    10 x 50~yards uphill sprints. Walk to bottom, turn and go as soon as hit the line.

    Walked back and cool down stretch. Lindsay A. ... read more

    • John L.
      John L.

      I needed to get back to my sprints/intervals. Giving advice to you, got me out there. :)

      about 7 years ago Like

    • Lindsay A.
      Lindsay A. Nice Job
      Nice Job:

      I did!?!? OMG, what did I say or do to do that? AWESOME!

      about 7 years ago

  6. FIT
    Double Kettlebells 00:30

    Took a week off from doing anything but walking last week, but today was back at it. After a warm up and 5 minutes of Turkish Get Ups, I took the 2 20Kg outside.

    50' Waiter Walks followed by ... read more

  7. FIT
    Squats, deads, presses and sw... 00:25

    Plenty of weight thrown around (double 44# kettlebells 3 x 3, 2 x 5 deadlifts 175# and 2 x 5 75# Military Press). 20 rounds of 5 single arm swings (5 swings, rest 5 secs, switch).

  8. VELO
    good Family and Solo 16.31 mi 01:20 12.2mph pace

    Family ride around Valley Forge Park and the rode home solo after getting them back in the car.

  9. FIT
    good Pull Ups and Dead lifts 00:20

    Rolling and warmup and then 10 rounds of 2 pull ups right into 2 dead lifts (175#). 1 minute rest between rounds. Felt good. Followed up with some abs and stretching.

  10. FIT
    good Deadlifts 00:25

    Foam roller. warm up. 10 x 3 with 155#. One minute rest between sets. Stretching.

  11. FIT
    More of the same 00:30

    Foam roller. Warm Up. Lift Heavy Stuff. Ab work. Stretch more. Foam Roller.

    • Kelley K.
      Kelley K.

      i've been following the hand care routine you showed me - and it was working so well until today! at the *very* end of 5 rounds of 20 pullups, i ripped off one callous. turns out, my hands can only handle 95 pushups, not 100. the more you know...

      over 7 years ago Like

    • John L.
      John L.

      Some of it's hand care, the other is technique. At the end of that many pull ups, your form is not going to be 100%, as it was the first round. I use a more loose grip with pull ups. You may be trying to squeeze to hold on, which can be why you're ripping them. Keep 'em working and is should get better.

      over 7 years ago Like

  12. FIT
    good Deadlifts, Pullups and Milita... 00:25

    Back to some large lifts. Seems light, but I'm starting again:
    2 x 5 Military Press w/45#
    2 x 5 Deadlifts w/135#
    2, 1, 1, 2, 3 Pull Ups (60 sec. between)
    3 x 10(5/5) Snatches w/16Kg

  13. RUN
    good Intervals 2 mi 00:24 12:00 pace

    Foam roller/mobility warm up.
    Started with a 1/2 mile warm up.
    7 Hill intervals for .10 miles (map gps calculated) (~176 yards)

    Cool down walk home and more foam roller/lacrosse ball work

  14. FIT
    good Burning Lats 00:30

    Foam roller and mobility warm up

    3 Rounds of kettlebell walks (used double 20Kg for most):
    50' kettlebells raised (3 push presses at end)
    50' kettlebell racked walks (3 front squats at e... read more

  15. FIT
    good Kettlebells and Burpees 00:30

    5 minute warm up, alternating Turkish Get Ups

    3 rounds (2 min. between rounds):
    paired swings then burpees
    10, 9, 8, ... 2, 1 Kettlebell Swings
    1, 2, 3, ... 9, 10 Burpees

    Finished with Myotatic ... read more

  16. FIT
    good Circuit Work 00:30

    I feel it everywhere and sweated like crazy. Grabbed the Saturday workout from Urban Athlete (... read more

  17. VELO
    good Out and Back to VF (beat the ... 20.04 mi 01:07 17.9mph pace

    Out and back. Slowed a bit near the end, but felt pretty good, considering I haven't really ridden since last week. Route was not the same as stated, but still the same distance.

  18. RUN
    Neighborhood Intervals 0.7 mi 00:16 22:51 pace

    Walking warm up for about 5 minutes with progressively faster to hill.

    10 rounds of 15 sec fast run/15 sec walk. That's it. Tried to get down the hill but with only 15 seconds to walk down, i... read more

  19. VELO
    good Out and Back to VF (beat the ... 20.04 mi 01:10 17.3mph pace

    Quick loop to get something in while it wasn't too hot.

  20. VELO
    good Birchrunville 34.78 mi 02:06 16.6mph pace

    Getting in some missing entries