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, May 30, 2013

8 miles, 53:04 (6:38/m)

Untitled by runperryrun at Garmin Connect - Details
out and back run
4 out warm-up, 4 back pick up
7:29, 7:20, 7:10, 7:20 (7:19/m)
5:58, 5:55, 5:48, 6:00 (5:55/m)

week 1       6:17, 6:20, 6:09, 6:12     24:58 (6:15/m)
week 2       6:14, 6:18, 5:59, 5:53      24:28 (6:07/m)
week 3       5:58, 5:55, 5:48, 6:00      23:41 (5:55/m)

Wednesday, May 29, 2013

Sunday, May 26, 2013

Track 7 X 600 (50 miles for the week)

1 mile warm-up, strides
7 X 600 (2 min jog recovery)
2:00, 2:00, 1:59, 1:59, 1:58, 1:58, 1:56
windy:)
1 mile cool down

Saturday, May 25, 2013

14 miles, 1:34:05 (6:43/m)

Untitled by runperryrun at Garmin Connect - Details
4 miles easy, 6 miles progression, 4 miles easy
with Jeff into Rockway hills
7:25, 7:10, 7:20, 7:17,
7:14, 6:47, 6:22, 6:11, 5:49, 5:44,
6:40, 6:42, 6:48, 6:26

Friday, May 24, 2013

Thursday, May 23, 2013

Wednesday, May 22, 2013

8 miles, 56:28 (7:03/m)

4 out in 32:00(8:00/m)
4 back in 24:28 (6:07/m)
6:14, 6:18, 5:59, 5:53

Monday, May 20, 2013

Track 10 X 400


1 mile warm-up, strides
10 X 400 (2 min jog)
78's,1 mile cool down

Saturday, May 18, 2013

14 miles 1:35:02 (6:47/m)

Untitled by runperryrun at Garmin Connect - Details
roads trails with Jeff, steady 
picked it up last mile 
7:12, 6:53, 6:53, 6:47, 6:33, 6:45, 6:44, 
6:57, 7:04, 6:50, 6:54, 6:36, 6:37, 6:08 

Thursday, May 16, 2013

Wednesday, May 15, 2013

Tuesday, May 14, 2013

10.27 miles, 1:13:25 (7:08/m)

Untitled by runperryrun at Garmin Connect - Details

 roads
out 4 miles easy, back 4 pick up, last 2.27 miles cool down
7:51, 7:06, 7:11, 7:29, 6:17, 6:20, 6:09, 6:12, 8:09, 8:08
.27 2:28

Monday, May 13, 2013

Sunday, May 12, 2013

Track 10 X 300


1 mile warm-up, strides
10 X 300 (300 jog recovery)
55's, 56's
1 mile cool down

Friday, May 10, 2013

Track 12 X 400 (18 meter recovery jog)


1 mile warmup, strides
12 X 400 with 18 meters recovery jog (7 seconds)
84's, 1 mile cool down

Thursday, May 9, 2013

Wednesday, May 8, 2013

Monday, May 6, 2013

12 miles, 1:30:06 (7:30/m)

Untitled by runperryrun at Garmin Connect - Details

on trails,
10 X 1 min fast 1 min easy at the end
7:28, 7:32, 7:23.7, 7:11, 7:13, 7:22
7:29, 7:07, 7:45, 7:57, 7:43, 7:48

Saturday, May 4, 2013

12 miles, 1:26:26 (7:12/m)

Untitled by runperryrun at Garmin Connect - Details

7:24, 7:05, 7:02, 7:03, 7:35, 7:01, 7:02, 7:15, 7:07, 7:19, 7:23, 7:02
with Jeff trails and roads

Thursday, May 2, 2013