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

Friday, July 30, 2010

5k race 17:23

Untitled by runperryrun at Garmin Connect - Details 3:17, 3:30, 3:25, 3:33, 3:33 at the mile was 5:22. Gotta start running more even pace and holding it 3:25-30.

Tuesday, July 27, 2010

easy 60 minutes and 3 X 200

60 minutes run trails hills, 6.8 miles 3 X 200 at the end

Saturday, July 24, 2010

3 miles on the track 16:44

1 mile warm-up, 4 X 75 strides, 3 miles time trial, 5:30, 11:13, 16:44 1 mile cool down. I ran a 3 miler back in April in 16:42 with the middle mile slower as well so good sign for race on Friday.

Friday, July 23, 2010

easy 4 miles trails

an easy 4 on trails very hot and humid

Thursday, July 22, 2010

Track 50/50 for 12 laps (18:06)

track 50 meters hard 50 meters stride for 12 laps ran the 12 laps in 18:06.....1 mile warm-up and 1 mile cool down and 4 X 75 strides.....Viren workout

Wednesday, July 21, 2010

93:00, 10.70 m, trails hills

Untitled by runperryrun at Garmin Connect - Details
93 minutes in the heat hottest i have been yet.....very thirsty last 33 minutes got in and hydrated with gatorades and freezees. 8 X 150 Reps on decew road

evening pool run 3 miles

Tuesday, July 20, 2010

12 X 400(100 jog) 80's

Track 1 mile warm-up, 4 X 75 strides, 12 X 400 (100 jog) 80's very hot......no cool down

Monday, July 19, 2010

90 minutes last 20 minutes tempo 10.67 miles

Untitled by runperryrun at Garmin Connect - Details
ran 90 minutes trails hills 10 .67 miles last 20 minutes threshold run pick up.....weighing in at 123 pounds.

Sunday, July 18, 2010

a.m. 1:05:14 easy run 8.06 miles p.m. Track 5 miles

Untitled by runperryrun at Garmin Connect - Details
a.m. 1:05:14 easy run 8.06 miles with Jeff on trails and hills
pm. 5 miles at the track 1 mile warm-up, 6 X 800 (200 jog), 10 X 100 reps

Saturday, July 17, 2010

91 minutes 20 X 200(200 jog) within

Untitled by runperryrun at Garmin Connect - Details
91 minute run very hot, did 20 X 200(200 jog) in the middle of the run, 11 miles

Tuesday, July 13, 2010

easy run 56:27, 6.4 miles, 10 X 100

Untitled by runperryrun at Garmin Connect - Details
56:27 easy run with 10 X 100 strides on grass within 6.4 miles on trails and hills....

Monday, July 12, 2010

90:10 run 10.64 miles 6 X 1:30 hills

Untitled by runperryrun at Garmin Connect - Details
90:10 run 10.65 miles........at 10 minutes in I did 6 X 1:30 hill up the hydro rest of the run easy.

Sunday, July 11, 2010

Track 6 X 800 (200 jog)

1 mile warm-up 4 X 75 strides 6 X 800 with 200 jog recovery....no times hot, humid and legs not firing very well but got it in.

Saturday, July 10, 2010

Tuesday, July 6, 2010

3 miles pool run

pool run again very hot and commute to Toronto is not conducive to much running for the next couple weeks.....I'll make up for it Sat Sun

Monday, July 5, 2010

Sunday, July 4, 2010

90 minute run 60 miles for the week

10.5 miles I guess, very hot humid run trails no garmin so not sure on the distance, ran 90 minutes and threw in 4 X 100 strides Brock field....last 10 minutes exhausted.....oh well time to reload..

Saturday, July 3, 2010

3 X 1 mile (90 seconds rest) 5:23/5:30/5:35

1 mile warm-up, 4 X 75 strides, 3 X 1 mile (90 seconds rest) 5:23, 90 sec rest, 5:30, 90 sec rest, 5:35. 1 mile cool down, very windy and hot.

Friday, July 2, 2010

Thursday, July 1, 2010

12 miles double run 6,6

am: 6 miles easy trails
pm: 6 miles easy trails with Jeff