Calvin Miller tune 🎸

Week 1: 40 miles Mon to Sun (Feb 5-11)

Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides

Strava blog

Sunday, January 31, 2010

13.11 1:36:23(7:21/mile) very windy

13.11 miles with Jeff 1:36:23(7:21/mile) felt very tired fighting the wind for most of the run.

Saturday, January 30, 2010

3 mile chilly time trial outdoors 17:16

1 mile warm-up 3 mile time trial roads cold/snow/wind etc. 5:42/5:45/5:49 for 17:16 not bad cool down and 10 X 100 sprint drill

Thursday, January 28, 2010

10.5 miles in 74:54 (7:27/mile)

ran on the Tundra coldest day by far...with Jeff 1:14:54 (7:27/mile) windy, cold and pure winter running.

Wednesday, January 27, 2010

7.16 miles easy trails of ice

7.16 miles easy trail run very icy 1 hour 45 seconds....very slow out there

Tuesday, January 26, 2010

6 miles 35:43

Did a 6 miler on the roads very windy 5th mile
5:55, 5:38, 5:58, 5:58, 6:29(ridley road wind) 5:42

Sunday, January 24, 2010

4 miles with 10 x 200

With Jeff 1.5 mile warm-up 10 X 200 on the snowy track in training shoes 1.5 mile cool down. 36's.

Saturday, January 23, 2010

13.24 (1:35:41) 7:13/mile

ran with Jeff and Greg 13.24 miles in 1:35:41 (7:13/mile)
craigllee/northcliff/lockhart/glenridge/southdrive/westchester/queenston/church/ontario/
wellandvale/path/martindale/1st street louth/pelham/glendale

Friday, January 22, 2010

3 mile time trial 16:37

1 mile warm-up, 3 mile time trial 5:27, 11:02, 16:37 1 mile cool down.

Thursday, January 21, 2010

6.2 miles (46:49) 7:33/m

Ran with Jeff and Greg 10 km route 46:49 7:33/mile

Wednesday, January 20, 2010

6 miles(5 easy) 10 X 100 sprint drill

5.01 with Paul 7:11/mile 36:02 10 X 100 sprint drill

Tuesday, January 19, 2010

6.03 miles 43:22 (7:11/mile)

ran with Jeff 6.03 miles in 43:22(7:11/mile) out and back run

Sunday, January 17, 2010

5.06 miles 4 easy and 10 x 100 sprint drill

Ran an easy 4.06 miles with Jeff 28:50 (7:06/mile) 10 X 100 speed drill

Saturday, January 16, 2010

13.1 miles 1:31:41(7:00/mile)

ran with Jeff 13.1 miles 1:31:41 (7:00/mile) riverview, glenridge, ontario, lakeport, into port, main street, martindale, louth, rykert, pelham, glendale, riverview.

Friday, January 15, 2010

5 miles (3miles in 17:01)

15 minute warm-up with Mr. Shane Lavell. Shane hopped in for some 400's and put down the hammer a few times. Did a 3 mile threshold run 5:39, 11:22, 17:01. Basically 5:40's and jogged 5 minutes afterwards. Last week I was 17:25, so the hills are increasing the pace.

Thursday, January 14, 2010

10.07 miles 74:13 (7:22/mile)

ran 10.07 miles with Jeff 74:13 (7:22/mile) little tired/hungry after run, very windy out there but warming up....finally a break in the weather....+digits

Wednesday, January 13, 2010

4 miles and 10 X 100 speed drill

4.06 (30:03) 7:23/mile 10 X 100 speed drill....Legs felt strong and fast, good push off.....hillwork is paying off

Tuesday, January 12, 2010

11.80 miles

11.80 miles on the trails roads hills and snow 1:37:30.

Sunday, January 10, 2010

15.13 miler (1:53:47-7:33/mile)

Ran with Jeff 15.13 miles in 1:53:47(7:33/mile) through Effingham hills against a bitter strong wind the first 5.5 miles and footing not very good but got it in. Felt good the whole way not tired at the end. Felt like a 10 miler.

Friday, January 8, 2010

3 miles 17:25

indoors 1 mile warm-up 3 mile threshold run 17:25(5:50, 11:45, 17:25)

Thursday, January 7, 2010

10.02 74:50 (7:28/mile) traction control is back

10.2 miler with Jeff on the road, traction is back on the roads :) , we p threw in 3 times the Glendale hill at the end at a good clip 74:50 (7:28/mile)

Wednesday, January 6, 2010

8.18 miles(7:53/mile)

8.18 miles snow covered roads 1:04:35(7:53/m)

Tuesday, January 5, 2010

10.05 miles in a lot of white stuff

80:39 for 10.05 miles in the snow, footing and slippage at a new level. Got er in.

Monday, January 4, 2010

10.34 mile 90 minutes trails

out 1hr 30 min on the trails with hills snow etc. slow going, but good knee lift work

Sunday, January 3, 2010

5 miles with 10 x 100 speed drill, winter is here

A run up the hydro hill with Jeff out and back in the snow...pace pretty slow due to traction 10 X 100 speed drill on incline only place to get good footing/traction side of hydro hill where the wind blew off the snow...got er in.

Saturday, January 2, 2010

The 2 most influential running books for me.

13.24(1:37:50) 7.23/mile

13.24 miles 9am with Jeff coldest day yet, 1:37:50(7:23/m) legs felt good pretty much the whole way. Home/riverview/lockhart/glenridge/south drive/westchester/church/4th ave/wellandvale/path to martindale/1st street louth/pelham/top of glendale hill.

Friday, January 1, 2010

2nd overall 3 mile road race 17:00(total 6 miles)

3 mile race.....icy conditions....got caught in the pack on the way out hard to get through everyone and icy so first 1km and last 1km's slow cuz of the icy roads, the middle kms were good footing 3:37(5:49/m pace), 3:29(5:36/m pace), 3:35(5:46/m pace), 3:25(5:31/m pace) (14:06 at 4k) last 800 (2:54) 17:00 for 3 miles 2nd overall.