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, August 31, 2012

8.6 miles, 58:19 (6:46/m) roads

Untitled by runperryrun at Garmin Connect - Details

didn't hear the 8 mile beep on the garmin,
decided to look and I was at 8.6 miles :)
tried to keep hr below 152 bpm
6:43, 6:28, 6:44, 6:43, 6:40, 6:50, 6:51, 6:51
.61 4:24
Avg HR: 149 bpm

Thursday, August 30, 2012

7 miles easy

easy 7 miles with Mark on his new bike.

Wednesday, August 29, 2012

6 X 800 grass 1:40 rec

Untitled by runperryrun at Garmin Connect - Details

Harold Black work Stallion stomping grounds :)
Total 5 miles 32:30 (6:30/m)
1 mile warm-up 2 strides
6 X 800 grass 1:40 rec
2:34, 2:33, 2:32, 2:31, 2:30, 2:29
1 mile cool down
8:22, 5:19, 5:17, 5:36, 7:52
hr monitor wasn't working right

Monday, August 27, 2012

Sunday, August 26, 2012

3 miles, 24:29 (8:09/m) easy (70 miles this week)

Untitled by runperryrun at Garmin Connect - Details

caps off 70 miles for the week
40,40,40,40
50,50,50,50
60,60,60,60
100,70,70 (40?)
Thinking of just doing 40 this week,
still averages out to 70 for 4 weeks
and may be smart to freshen up with 40 miles feeling a bit tired:)
Avg HR: 131 bpm

Track 100/200/300/400 Wade workout

Untitled by runperryrun at Garmin Connect - Details

Track session with Jeff, hot and windy
1 mile warm-up 3 strides
100/200/300/400 (100 jog recovery)
18's 38's 60's 78's
1 mile cool down
Heart rates
100: 138,151,154,163 rec 110,130,134,141,144
200: 149,159,160,166 rec 119,132,134,139,142
300: 151,160,162,168 rec 124,132,135,138,139
400: 157,165,167,171 rec 126,134,138,142,139

Saturday, August 25, 2012

pm: 4.3 miles 33:42 (7:50/m) (new shoes)

Untitled by runperryrun at Garmin Connect - Details


pm: 4.3 miles 33:42 (7:50/m) (new shoes)
didn't hear the last mile click in
8:40, 7:35, 7:17, 7:40
.3 2:28.7
Avg HR: 131 bpm

10.38 miles, 1:28:15, (8:30/m)

Untitled by runperryrun at Garmin Connect - Details

ran with Matt and Richard in the trails,
came across people sleeping on the trails :)
Avg HR: 137 bpm

Wednesday, August 22, 2012

pm: easy 5.5 miles

pm: easy 5.5 miles with brother Paul trails

am: 5.36 miles Harold Black Park with the Rovernator grass workout

Untitled by runperryrun at Garmin Connect - Details

am: 1 mile warm with Gary - 4 X 100 strides
1 mile(165 bpm)2:36, 2:38 800, 2:36(167 bpm),
800, 2:36 (169 bpm), 800, 2:37(170 bpm),
800, 2:37(170 bpm)
(1 minute rest)
1.25 mile cool down with Stalliono
8:21, 5:36, 5:23, 5:29, 8:32
.36 2:52

Tuesday, August 21, 2012

Monday, August 20, 2012

10.1 miles 82:52 (8:12 m)

Untitled by runperryrun at Garmin Connect - Details


easy run, legs tired
Avg HR: 133 bpm
8:06, 8:49, 8:10, 8:08, 8:00, 7:46, 8:06, 8:28, 7:46, 8:34
.11:54.6


Sunday, August 19, 2012

3.3 easy run, 25:46 (7:48/m) 70 miles for week

Untitled by runperryrun at Garmin Connect - Details

3.3 easy run, 25:46 (7:48/m)
7:53, 7:51, 7:42
.3 2:19
Avg HR: 132 bpm
70 miles finito for the week

6.7 miles Track Sean Wade workout

Untitled by runperryrun at Garmin Connect - Details

Track Sir Sean Wade workout
1 mile warm-up, 3 strides,
100/200/300/400 (100 jog recovery) 5 times
19, 38, 60, 78's
1 mile cool down

100's 149/154/156/153 rec 129/134/138/143
200's 158/162/162/163 rec 134/137/136/142
300's 162/165/164/163 rec 138/137/139/142
400's 165/168/167/169 rec 137/142/141/147

Saturday, August 18, 2012

4 miles in 30:56 (7:43/m) HR monitor used

Untitled by runperryrun at Garmin Connect - Details

8:15, 8:04, 6:32(149bpm), 8:02
kept it at 130 bmp for 2 miles,
and tried to bring it up gradually over mile 3,
to 149 bpm and then back down to 130 bpm the last mile

am: 11.1 miles 1:32:49 (8:21/m)

Untitled by runperryrun at Garmin Connect - Details

Great trail run with Matt and Richard in the short hills
Deer, racing mountain bikes, and one very steep hill :)
8:25, 7:56, 7:51, 8:24, 8:43, 8:22, 8:18, 9:16, 8:10, 8:49, 7:42
.10, 48.5

Wednesday, August 15, 2012

p.m. 5 miles, 38:08 (7:37/m)

Untitled by runperryrun at Garmin Connect - Details

easy the whole way,
easy on the hip flexor no twinges :)

am: 5 miles 36:11 (7:14/m)

Untitled by runperryrun at Garmin Connect - Details

with Gary/Stallionator
Harold Black Park,
800 around each loop
hip flexor okay :)
8:12, 7:36, 7:12, 6:44, 6:23.

Sunday, August 12, 2012

p.m: 5 miles roads, 32:24 (6:28/m)

6:43, 6:29, 6:28, 6:19, 6:21
capping off 100 miles for the week
Within the 5,5,5 from day to day I focused on the middle 5 miler done on trails for 6 days and on the road the 7th day.....the morning/evening 5 milers were runs that started out slow first 2 miles and progressed to under 7 minute miles the last 3 miles.

middle 5 mile progression (same run each day on trails and the last one on the roads
35:11(7:02/m), 35:00(7:00/m), 33:48(6:45/m),
33:25(6:41/m), 33:11(6:38/m), 33:19(6:39/m)(windy),
32:24(6:28/m) roads

a.m. 5 miles trails 36:11 (7:13/m)

Untitled by runperryrun at Garmin Connect - Details

7:44, 7:38, 7:27, 6:48, 6:26

Saturday, August 11, 2012

Monday, August 6, 2012

Saturday, August 4, 2012

10 miles 69:59

10 miles 69:59, with sir Shane Lavell, speedster Matt West, and Mr Form Richard Ayotte
Brock U, merittville, decew, out cataract rd to holland brown fence and back.
Hot one out there even at 7am and a few wee hills:)

Thursday, August 2, 2012

Wednesday, August 1, 2012

3 miles steady progression, 17:20

3 miles track steady progression, 17:20
6:09, 5:48, 5:23