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, September 30, 2012

15 miles 1:50:55 (7:23/m) 19 intervals

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15 miles 1:50:55 (7:23/m) home-pelham-effingham-holland-cataract-decew-merritville-glenridge-lockhart home
10 minutes easy and 165/135 hr intervals 19 of them The heart rate took a long time to get back down to 135bpm today.
7:42, 6:47, 6:46, 7:48, 7:26,
6:46, 7:47, 8:07, 7:52, 7:30,
6:59, 7:44, 6:50, 7:08, 7:34
Avg HR: 151 bpm

Saturday, September 29, 2012

5 miles 34:09 (6:49/m)

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6:57, 6:50, 7:05, 6:57, 6:15.
out 2.5 miles monitored calf and 2.5 miles back
tried to keep hr between 145-150 and picked it up last mile to 158-160 to see if the calf would hold up and it did.Avg HR: 148 bpm

Thursday, September 27, 2012

5 miles easy

5 miles trails 39:48 (7:57/m) out 20:16, back 19:48 pain free :)

Wednesday, September 26, 2012

30 sec X 20

goal was to produce blood flow in the calf 30 seconds X 20.

Monday, September 24, 2012

Left Calf on the mend :)

Sunday, September 23, 2012

Track 200/400/600 X 3

1 mile warm-up, strides 200(100 jog)400(100 jog)600(200 jog)X 3 39's/79's/2:00 1 mile cool down

Friday, September 21, 2012

Thursday, September 20, 2012

5.5 miles

5.5 miles easy recovery run with Jeff, Garmin problems

Wednesday, September 19, 2012

12.99 miles, 1:30:00 (6:55/m) Avg HR: 149 bpm

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Road trails 
10 minute warm-up 135 low 165 high 
22 Intervals total duration at 135-165 range 45:14 
2 minute cool down at the end 

Monday, September 17, 2012

8 miles trails, 58:50 (7:21/m)

home creek to port and back
4 miles out 29:30, back 29:20
no garmin today wifey had it:)

Sunday, September 16, 2012

53 miles for the week

13.75 miles 1:45:57 (7:42/m)

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13.75 miles 1:45:57 (7:42/m) with Richard
we went into the rollercoaster hills of Effingham
Quarry/Schmown/merittville/decew/
cataract/holland/roland/effingham/pelham/decew and back in
felt good out there, my longest run in quite some time.
Last half mile I felt a bit heavy, Saw Rocky raccoon(5 feet away) on the side of the road, looking at us sheepily, and a thanksgiving turkey yesterday
Avg HR: 134 bpm

Saturday, September 15, 2012

10. 7 interval session with speedster Richard

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10.7 1:22:48 (7:44) HR interval session #1
Quarry 10 mile loop opposite way with Richard,
Great workout and learned how to raise the hr to 160 bpm.
Looking at the stats, we hit our optimum high heart rates 18 times,
so 18 bouts of climbing the heart rate to 160.

bouts 2:28, 2:03, 1:57, 1:19, 1:11, 1:08, 1:44, 1:01, 1:54, 1:06, 2:03, 2:25, 1:31, 1:34, 1:05, 1:27, 2:03, 1:40
total time : 29:08



Friday, September 14, 2012

Dunlop 5k 1st 17:15

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Race 2.5 mile warm-up
Dunlop 5k 1st 17:15
3:24, 3:25, 3:27. 3:31. 3:24
2.5 mile cool down

Tuesday, September 11, 2012

pm: 10 miles 67:58 (6:47/m)

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tried to keep hr under 150 bpm
out and up rockaway and back,
5 out 5 back
6:55, 6:46, 6:43, 6:52, 7:09(up rockaway)
6:28, 6:31, 6:43, 6:43, 7:01
Avg HR: 149 bpm

Sunday, September 9, 2012

Saturday, September 8, 2012

Track 3 X 1 mile (400 jog)

1 mile warm-up, strides
3 X 1 mile 5:20, 5:22, 5:21 (400 jog recovery)
1 mile cool down (windy)
Supposed to race today but race was cancelled

Wednesday, September 5, 2012

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

5 miles on trails, steady state,
32:09 (6:25/mile)
out 16:15, back 15:54

Tuesday, September 4, 2012

4 X 400, 72, 72, 72, 72

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1 mile warm-up, 4 X 150 strides
4 X 400 with 400 jog recovery
72, 72, 72, 72 (HR 166, 168, 171, 170)
1 mile cool down

Sunday, September 2, 2012

100/200/300/400 (100 jog recovery) X 5

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Track, 1 mile warm-up, 2 strides
100/200/300/400 (100 jog recovery) X 5
18's, 38's, 58's, 78's
1 mile cool down
100's 136, 150, 152, 152, 155 rec 123, 127, 132, 136, 137
200's 147, 158, 159, 162, 163 rec 118, 130, 133, 136, 135
300's 154, 161, 163, 164, 165 rec 119, 134, 136, 138, 140
400's 160, 164, 166, 168, 171 rec 131, 132, 138, 142

Saturday, September 1, 2012