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

Monday, October 31, 2011

10 X 400 (30 sec rest) VO2 max work

1 mile warm-up, 10 X 400 (30 sec rest) VO2 max work, 1 mile cool down

Sunday, October 30, 2011

10 miles roads 1:08:49 (6:53/m)

Untitled by runperryrun at Garmin Connect - Details
10 miles with Jeff on the roads out to Rockway and back
1:08:49 (6:53/m)
7:36, 7:06, 6:54, 6:54, 7:02, 6:31, 6:32, 6:39, 6:44, 6:45

Saturday, October 29, 2011

5k 17:40 8th overall

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Jackolanern 5k, went out faster than usual, paid for it,
anyhow 17:40 8th overall

Wednesday, October 26, 2011

2 miles steady 11:59

roads, 1 mile easy, 2 miles steady 5:59, 6:00

Monday, October 24, 2011

10 X 200 roads

1 mile warm-up, 10 X 200, 1 mile cool down

Saturday, October 22, 2011

3 X 1 mile roads 5:30/5:30/5:29

6 miles total, 1 mile warm-up, some strides, 3 X 1 mile 3 min rest 5:30, 5:30, 5:29 on road/lockhart, 2 mile cool down

Thursday, October 20, 2011

Tuesday, October 18, 2011

5.02 miles 30:07 (5:59/m)

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5.02 miles steady 30:07 (5:59/m)
went a bit over 5
6:17, 6:00, 5:53, 6:01, 5:45

Monday, October 17, 2011

7 miles 18 X 1 min hard/steady

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7 miles, 51:50 (7:24/m) easy mile 18 X 1 min hard 1 steady 1.5 mile cool down......
7:47, 6:58, 7:40, 7:38, 6:38, 6:59, 8:00

Sunday, October 16, 2011

Saturday, October 15, 2011

3 X 1 mile trail 5:28/5:32/5:28

6 miles total
2.5 mile easy, 3 X 1 mile along the 12mile creek Glendale to tressel, tressel to glendale, and glendale to tressel....5:28/5:32/5:28, not bad considering the rain and wind. 1.5 easy cool down.
Hope the weather is good for the Scotia Bank marathon tomorrow....Rob Watson and Reid Coolsaet will be hammering!

Thursday, October 13, 2011

6 miles 40:48 (6:48/m)

Untitled by runperryrun at Garmin Connect - Details
6 miles with Jeff roads 40:48 (6:48/m)
7:11, 6:38, 6:45, 6:46, 6:47, 6:36

Wednesday, October 12, 2011

Tuesday, October 11, 2011

4.20 miles trails roads 29:16 (6:58/m)

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4.20 miles trails roads 29:16(6:58/m)
10 X 2 min pick ups (1 min jog in between)
7:23, 7:04, 6:49, 6:43

Monday, October 10, 2011

easy 6

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easy 6 with Jeff on trails, 46:47 (7:47/m)
7:41, 7:43, 8:14, 8:05, 7:29, 7:30

Sunday, October 9, 2011

12 miles 1:23:21 (6:56/m)

Untitled by runperryrun at Garmin Connect - Details
Roads with Jeff, 12 miles 1:23:21 (6:56/m)
7:11, 6:44, 6:56, 6:46, 6:53, 6:54, 6:57, 6:53, 7:12, 7:07, 7:01, 6:40

Saturday, October 8, 2011

Friday, October 7, 2011

6 X 100 race tune up

6 X 100 race tune up
1 mile easy, 6 X 100 meters strides, 1 mile cool down

Wednesday, October 5, 2011

8 X 200 roads (race Sat)

5 miles total, 1.5 mile warm-up, 8 X 200 roads (200 recovery) 1.5 cool down

Tuesday, October 4, 2011

Monday, October 3, 2011

Sunday, October 2, 2011

sat 6 X 400 roads(5 miles)

sat 6 X 400 roads(5 miles) with Paul in Buckhorn