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

Thursday, March 31, 2011

Wednesday, March 30, 2011

5 miles 32:09 (6:25/m)

Untitled by runperryrun at Garmin Connect - Details
5 miles 32:09 (6:25/m) roads
6:45, 6:25, 6:29, 6:22, 6:05
Avg HR: 167 bpm

Monday, March 28, 2011

6 miles, 5 of it in 30:58 (6:11/m)

Untitled by runperryrun at Garmin Connect - Details
5 miles steady state, 30:58, (6:11/m) 1 mile cool down
6:13/6:13/6:00/6:13/6:15
Avg HR: 169 bpm

Sunday, March 27, 2011

Saturday, March 26, 2011

5 miler roads 32:13 (6:26/m)

Untitled by runperryrun at Garmin Connect - Details
Steady 5 miler roads 32:13 (6:26/m)
6:46/6:25/6:23/6:18/6:17
Avg HR: 173 bpm

Thursday, March 24, 2011

Sunday, March 20, 2011

100 mile week complete :)

Now it's time to run fast :)

p.m. 4 miles 28:50 (7:12/m)

p.m. 4 miles 28:50 (7:12/m) on the track with 16 X 50 fartlek
7:50/7:30/7:10/6:20, 100 miles complete for the week

a.m. 10 miles trails 1:25:47 (8:34/m)

Untitled by runperryrun at Garmin Connect - Details
a.m. 10 miles trails 1:25:47 (8:34/m)6 X 50 fartlek
Avg HR: 135 bpm

Saturday, March 19, 2011

p.m. 4 miles

p.m. 4 miles 10 X 50 fartlek (tough day, must eat more carbs)

a.m. 10 miles 1:27:33 (8:45/m)

Untitled by runperryrun at Garmin Connect - Details
a.m. 10 miles 1:27:33 (8:45/m) legs very heavy and breathing not good, all on trails, the trails are drying out a bit.

Wednesday, March 16, 2011

Tuesday, March 15, 2011

Monday, March 14, 2011

p.m. 4.51 miles 40:23 (8:57/m)

Untitled by runperryrun at Garmin Connect - Details
p.m. 4.51 miles 40:23 (8:57/m) trails up hydro hill 4 X 50 fartlek
Avg HR: 144 bpm

a.m. 10 miles, trails/roads, 1:18:06 (7:48/m)

Untitled by runperryrun at Garmin Connect - Details
a.m. 10 miles, trails/roads, 1:18:06 (7:48/m)
Avg HR: 148 bpm 15 X 50m fartleks

Sunday, March 13, 2011

13 miles-1:34:53 (7:17/m)

Untitled by runperryrun at Garmin Connect - Details
13 miles with Jeff up the hydro hill and out merritville to seburn to cataract/decew and down the hydro hill out lockhart and Glenridge riverview in 1:34:53 (7:17/m)

Friday, March 11, 2011

5 easy

5 miles easy in Port with Polly (Bro) good run

Sunday, March 6, 2011

18 miles easy

Untitled by runperryrun at Garmin Connect - Details
18 miles easy, snow and wind, not much you can do about pace. Got it in.

Saturday, March 5, 2011

shamrock run 8k

Untitled by runperryrun at Garmin Connect - Details 2 mile warm-up strides, 8k shamrock run, mile 1, 5:20, mile 2, 5:40, mile 3, 6:00 wicked wind the last 2 miles
30:30 final time calf 100%!!!!
http://score-this.com/2011races/run/110305ShamrockResults.pdf

Thursday, March 3, 2011

3 miles, 22:30(7:30/m)

Finally able to run pain free, calf knot seems to be gone.
7:50/ 7:00 / 7:40