Miles:
7195 total / 45 in 2019
Goal:

Run injury free, a 24hr race, sub 4:10 marathon, and deadlift 405.

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  • 12 miles
  • 02:16 time
  • 2591 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. RUN
    injured Crunch 8.67 mi 01:39 11:25 pace

    11:32 11:25 11:26 11:29 11:28 11:25 11:15

  2. RUN
    good Crunch 3.22 mi 00:37 11:29 pace

    Superset w/no resr b/w exercises
    A1) 2*wu sets bb curls 60x6 70x6. 1 set 100x6
    A2) "               " tricep pushdowns 55x6. 1 set 82x6

    B1) 1 *wu set reverse grip preacher curls 30x6. 1 s... read more

  3. RUN
    injured Crunch 3.17 mi 00:37 11:37 pace

    3:50 .34mi, treadmill stopped.
    11:00 0.93 mi
    Snatch grip deadlift 2 *wu sets 135x6, 185x8. 235x6
    Underhand grip bb rows 1 *wu set 135x8. 205x6 sloppy
    Monkey bars just past half way.
    22:00 1.90mi

  4. RUN
    good Crunch Fitness 1 mi 00:11:24 11:24 pace

    Treadmill
    Full recovery b/w sets
    Incline bp 2 *wu sets 135x8, 185x6. 205x8 max intensity
    Bp 1 *wu set 185x6. 225x6 max intensity
    Standing military press *1wu sets 95x6. 145x 4
    Lateral raises drop s... read more

  5. RUN
    injured Crunch Fitness 8.05 mi 01:29 11:03 pace

    62:00-11:22 11:17 11:25 11:26 11:16 5.48mi
    Incline 0.5 25:00-10:40 9:56 2.57mi
    500 crunches

  6. RUN
    injured Crunch 4.21 mi 00:46 10:55 pace

    2.02 22:00
    All sets with max rest
    Deadlifts *wu 225x6, alternate grip *wu 275x6, alternate grip deadlifts 325x6
    Bb rows *wu set 135x8, 185x6
    2.19 24:00
    Wu sets short rest b/w, working sets superset... read more

  7. RUN
    injured Crunch 4.02 mi 00:45 11:11 pace

    Post run
    Moderate rest b/w all sets
    Incline bp 2 wu sets 135x8, 205x6
    Bp 205x7
    Lateral raises 2 wu sets 20x8
    Pre exhaust lateral raises then db seated shoulder press, no rest b/w moves 30x6 45x8

  8. RUN
    injured Crunch Fitness 3.2 mi 00:36 11:15 pace

    0:-3: incline 0.5, 3:-5:30 incline 1.0, 11:-14: incline 1.0, 14:-16:30 incline 1.5, 22:-25: incline 2.0, 25:-27:30 incline 2.5, 33:-34: incline 4.0. Splits 11:25, 11:14, 10:59
    Moderate untimed rest... read more

  9. RUN
    injured Crunch Fitness 3.22 mi 00:36 11:10 pace

    Post run, all sets w/full recovery b/w them.
    Incline bp *wu 135x6, 185x6, 185x8
    Bp 2 sets of 205x6
    Alternate grip deadlifta *wu 225x6, 275x6 295x6
    Bb rows 135x8, 185 [sloppy]x 6
    Pulldowns 143x8, 18... read more

  10. FIT
    injured Basement 00:30

    500 crunches pre elliptical.
    Level 15.

  11. RUN
    tired Crunch Fitness 2 mi 00:22 11:11 pace

    Post run
    Incline bp *wu 135x6, 2 sets of 185x6 w/full recovery b/w sets
    Bp 155x6 205x6 w/full recovery b/w sets
    Standing military press *wu barx6, 2 sets of 95x6 w/full recovery b/w sets
    100 pushup... read more

  12. FIT
    injured Basement 00:45

    185 pushups warmup.
    Level 13 on elliptical.

  13. RUN
    good Gym@wlrk 0.39 mi 00:17

    Incline 3.0 followed by 3 sets of bw pullups and ab work.

  14. FIT
    injured basement 00:45

    Level 11

  15. walk
    injured Crunch 2.2 mi 00:30 13:38 pace

    Circuit w/o rest
    A1) treadmill 10 min, 0.76mi, 0.78 mi, 0.66 mile
    A2)bw pullups x 6,6,6 just noticing what a terrible set of numbers :(.
    A3)24kg kettlebell swings x 15, 15,15

  16. FIT
    injured Basement 00:35

    Mental fog. Level 11.

  17. RUN
    injured Gym@work 1 mi 00:11:49 11:48 pace

    60s b/w sets
    A1) pullups w/15lb db b/w feet 3,3,3
    A2)bw dips 5,5,5
    No rest b/w sets, 60 b/w supersets
    A1)alternating db presses 30x30, 30, 30
    A2)1 arm bd rows 35x12,12,12
    No rest b/w sets, 60 b/w s... read more