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, December 29, 2014

7 miles, 47:59 (6:51/m)

6:28, 6:26, 7:05, 7:04, 6:53, 7:00, 6:59

Saturday, December 27, 2014

6 miles, 40:10 (6:41/m)

6:50, 6:29, 6:37, 6:35, 6:49, 6:45

6 miles, 34:10 (5:41/m)

5:55, 5:42, 5:42, 5:28, 5:39(wind), 5:44 (wind)

Thursday, December 25, 2014

Tuesday, December 23, 2014

Monday, December 22, 2014

Tuesday, December 16, 2014

6 miles, 37:19 (6:13/m)

Untitled by runperryrun at Garmin Connect - Details

6:54, 6:27, 6:33, 5:54, 5:46, 5:41
new shoes adidas adizero boston 4s
foot improving still not 100%,
so keeping it at 6 milers for a week

Sunday, December 14, 2014

6 miles, 38:36 (6:26/m)

Untitled by runperryrun at Garmin Connect - Details
7:04, 6:58, 6:41, 6:08, 6:03, 5:37

ordered some new shoes nikes giving me problems I think with left foot

Monday, December 8, 2014

Wednesday, November 26, 2014

12 miles, 1:24:14 (7:01/m)

Untitled by runperryrun at Garmin Connect - Details

6:56, 6:55, 7:11, 7:05
7:12, 6:59, 7:02, 7:14
7:17, 7:26, 6:23, 6:27
left foot still not right

Saturday, November 22, 2014

12 miles 1:35:11 (7:55/m)

Untitled by runperryrun at Garmin Connect - Details

7:27, 7:02, 7:08, 7:25
7:37, 7:54, 7:52, 8:38
8:43, 8:31, 8:21, 8:25
Garmin kept disconnecting not sure what's going on with it....anyhow ran a lot further than 12 and times are off

Friday, November 21, 2014

12 miles, 1:31:27 (7:37/m)

Didn't feel very good for this one:)
5th day of 12 milers

Wednesday, November 19, 2014

12 miles, 1:27:43 (7:18/m)

I went old school with the old timex,
ran same route as 2 days ago

Tuesday, November 18, 2014

12 miles, 1:28:44 (7:24/m)

Untitled by runperryrun at Garmin Connect - Details

7:33, 7:21, 7:30, 7:28
7:31, 7:12, 7:01, 7:48(satellite disconnects)
7:19, 7:24, 7:21, 7:10
73° Humidity 41%

12 miles 1:27:15 (7:16/m)

Untitled by runperryrun at Garmin Connect - Details

7:34, 6:59, 7:21, 6:59
7:13, 7:24, 7:11, 7:25
7:05, 7:19, 7:16, 7:21
72° Humidity 50%

Monday, November 17, 2014

12 miles, 1:23:36 (6:58/m)

Untitled by runperryrun at Garmin Connect - Details

had some issues with garmin in first mile I hit the first mile in 6:25
6:25, 6:35,6:54, 7:02
6:59, 7:23, 6:47, 7:02,
6:56, 7:07, 7:13, 7:05
not sure why I am getting blistered feet may go back to old shoes for a few days
73°Humidity 47%

Thursday, November 13, 2014

12 miles, 87:23 (7:16/m)

Untitled by runperryrun at Garmin Connect - Details

7:11, 7:03, 6:54, 7:01 
7:02, 7:13, 7:10, 7:34 
7:34, 7:19, 7:33, 7:41
left side of back sore, felt it in yesterdays run.
Oh well I can run with it:)
72° Humidity 53%

Tuesday, November 11, 2014

12 miles, 82:03 (6:50/m)

Untitled by runperryrun at Garmin Connect - Details

6:47, 6:38, 6:40, 7:41(garmin was losing satellites)
7:04, 7:00, 6:34, 6:48,
7:12, 6:43, 6:30, 6:19
Had some disconnections and went further than 12 that's for sure, anyhow when cloudy garmin seems to disconnect at certain points in the run I ran the same pace the whole run basically and no way I ran a 7:40 or even the 7:12. 68° Humidity 73%

Monday, November 10, 2014

12 miles, 80:15 (6:41/m)

Untitled by runperryrun at Garmin Connect (1) - Details

6:51, 6:32, 6:32, 6:52
6:39, 6:38, 6:23, 6:32 
6:39, 7:33 (satellite problem here)6:39, 6:19
cooled off here so runs a lot easier,
68° Humidity 88%

Saturday, November 8, 2014

Tuesday, November 4, 2014

10 miles, 71: 06 (7:06/m)

Untitled by runperryrun at Garmin Connect - Details

7:02, 7:08, 7:04, 7:02, 7:05
6:59, 7:15, 7:08, 6:53, 7:22
75° Humidity 69%

10 miles, 69:38 (6:57/m)

Untitled by runperryrun at Garmin Connect - Details

7:50, 7:00, 7:00, 7:05  7:01,
6:56, 6:52, 6:44, 6:44, 6:19
73° Humidity 38%

Saturday, November 1, 2014

9 miles, 62:39 (6:57/m)

Untitled by runperryrun at Garmin Connect - Details

7:46, 7:17, 7:28, 7:19, 7:05
6:38, 6:33, 6:23, 6:04.
88° Feels like 93° Humidity 55%
7 days of 9 milers complete =63 miles
now 10 milers!

Friday, October 31, 2014

9 miles, 63:43 (7:04/m)

Untitled by runperryrun at Garmin Connect - Details

7:30, 6:31, 7:07, 7:14, 7:14, 7:03, 7:04, 7:00, 7:00
 84° Feels like 87°
Humidity 58%

Wednesday, October 29, 2014

9 miler, 1:08:22 (7:35/m)

Untitled by runperryrun at Garmin Connect - Details

7:37, 7:29, 7:45, 7:46
7:54, 7:38, 7:40, 7:24, 7:04.
Expanded my route today and went over the Bi River on  a bridge to finally get on other side of river......encouraging seems to be a lot of quiet roads and no dogs yet.
81° Feels like 83°
Humidity 66%! painful:)

Tuesday, October 28, 2014

9 miles 69:44 (7:44/m)

Untitled by runperryrun at Garmin Connect - Details

7:38, 7:16, 8:10(garmin lost satellite) 
7:48, 7:46, 7:32, 7:42, 7:52, 7:53
84° Feels like 87° Humidity 55%

9 miles, 68:02 (7:33/m)

Untitled by runperryrun at Garmin Connect - Details

7:44, 7:27, 7:27, 7:44 
7:44, 7:20, 7:42, 7:40, 7:09
86° Humidity 43%

Monday, October 27, 2014

9 miles, 66:44(7:24/m)

Untitled by runperryrun at Garmin Connect - Details

7:17, 7:32, 7:17, 7:09 
7:20, 7:36, 7:38, 7:29, 7:21
90° Humidity 38%
weighing in at 124 pounds.

Sunday, October 26, 2014

9 miles, 59:02 (6:33/m)

Untitled by runperryrun at Garmin Connect - Details

6:35, 6:27, 6:34, 6:26, 6:38
6:59, 6:50, 6:17, 6:09
81° Feels like 85°Humidity 74%

Thursday, October 23, 2014

8 miles, 63:08 (7:53/m)

Untitled by runperryrun at Garmin Connect - Details


7:48, 7:52, 7:48, 7:42 7:56, 8:02, 8:11, 7:44 77° Humidity 47%




3 week block complete




6,6,6,6,6,6,6 = 42 miles complete-7,7,7,7,7,7,7 = 49 miles complete-
8,8,8,8,8,8,8 = 56 miles complete next 9/10/11:)

Wednesday, October 22, 2014

Tuesday, October 21, 2014

8 miles, 63:29 (7:56/m)

Untitled by runperryrun at Garmin Connect - Details

7:26, 8:02, 8:00, 7:55,
8:04, 7:51, 8:03, 8:03
90° Feels like 92°Humidity 46

Monday, October 20, 2014

8 miles, 59:51 (7:28/m) Nicola Jones peace.

Untitled by runperryrun at Garmin Connect - Details

hotter today humid, did 10 X 1 min fast 1 min jog recovery
7:38, 7:17, 7:23, 7:36
7:27, 7:12, 7:41, 7:33
88° feels like 90°Humidity 49%

Sad day, Nicola Jones peace be with you and your family.

Sunday, October 19, 2014

8 miles, 59:38 (7:27/m)

Untitled by runperryrun at Garmin Connect - Details
7:30, 7:27, 7:30, 7:16 
7:17, 7:34, 7:35, 7:22
88° Feels like 89 Humidity 43%

Saturday, October 18, 2014

Friday, October 17, 2014

8 miles, 59:33 (7:26/m)

Untitled by runperryrun at Garmin Connect - Details

7:59, 7:37, 8:26, 7:04,
7:06 ,7:07, 7:14, 6:55
garmin was disconnecting with satellite for 3rd mile......I ran further that's for sure
and the time was off.....oh well

did some hillwork up and downhill
First run I felt like I could breathe well
84° Humidity 45%

Wednesday, October 15, 2014

7 miles, 54:55 (7:50/m)

Untitled by runperryrun at Garmin Connect - Details

7:52, 7:50, 8:03, 7:37, 7:37, 7:53, 7:56
84° Humidity 35%

7 days of 6 milers done, 7 days of 7 milers done, now onto 8 milers :)

Tuesday, October 14, 2014

Monday, October 13, 2014

7 miles, 53:45 (7:40/m)

Untitled by runperryrun at Garmin Connect - Details

7 miles, 53:45 (7:40/m)
Garmin was losing satellite a lot on this run so times are off
8:02, 7:30, 8:05, 7:28, 7:16, 7:41, 7:40
84° Humidity 31%

Saturday, October 11, 2014

7 miles, 51:38 (7:22/m)

Untitled by runperryrun at Garmin Connect - Details

7:09, 7:19, 7:01, 7:36, 7:26, 7:40, 7:25
Did 10 X 1 min fast 1 min easy within
88° Humidity 33%

Friday, October 10, 2014

7 miles, 52:46 (7:32/m)

Untitled by runperryrun at Garmin Connect - Details

7:37, 7:16, 7:53, 7:54, 7:29, 7:06, 7:27 
88° Feels like 88°
Humidity 36

Thursday, October 9, 2014

Wednesday, October 8, 2014

7 miles, 48:47 (6:58/m)

Untitled by runperryrun at Garmin Connect - Details

6:58, 6:53, 7:08, 6:56, 6:31, 7:14, 7:01
easy run with some uphill/downhill drills

84° Feels like 84° Humidity 35%

Tuesday, October 7, 2014

6 miles, 40:12 (6:42/m)

Untitled by runperryrun at Garmin Connect - Details

6:22, 6:29, 6:55, 6:45, 6:53, 6:43
86°Feels like 86°
Humidity 33%

7 days of 6 miles complete :)

Monday, October 6, 2014

6 miles 44:18 (7:23/m)

Untitled by runperryrun at Garmin Connect - Details

easy run
7:11, 7:18, 7:50, 7:16, 7:24, 7:14
88° Feels like 88°
Humidity 31%

Sunday, October 5, 2014

6 miles, 38:31 (6:25/m)

Untitled by runperryrun at Garmin Connect - Details

out 3 easy, back harder....humidity 30% ah felt great finally I could run normal
6:49, 7:07, 7:08 
5:51, 5:54, 5:39

91° Feels like 91°
Humidity 30%!!!!!!!!!! yes:)

Friday, October 3, 2014

6 miles, 42:15 (7:02/m)

Untitled by runperryrun at Garmin Connect - Details

temperature a little better today, felt kinda normal the first few miles
6:49, 6:55, 7:23, 7:04, 7:13, 6:48
jogged 3 miles out and then did 10 X 1 minute fast with 1 min slow jog recovery
90° feels like 92°
Humidity better at 46%

Thursday, October 2, 2014

easy run 6 miles , 43:48 (7:18/m)

Untitled by runperryrun at Garmin Connect - Details

7:29, 7:03, 7:27, 7:18, 7:14, 7:12
Garmin says "90 degrees feels like 95 degrees and humidity 52%!"
may explain why I drip sweat for 30 minutes when I finish:)

6 miles, 41:27 (6:54/m)

Untitled by runperryrun at Garmin Connect - Details

Wednesdays run
7:16, 6:59, 7:40, 6:08, 6:10, 7:10

Tuesday, September 30, 2014

6 miles, 44:21 (7:23/m)

Untitled by runperryrun at Garmin Connect - Details

7:56, 7:19 , 8:01, 7:07, 6:54, 7:01
a dog out there today looked like a coyote or wild dog so ummm not going that way again, hotter than hot can't stop sweating ;) downhill strides

Sunday, September 28, 2014

6 miles, 42:43 (7:07/m)

6 miles along the river in the infamous south china sweltering heat:)
42:43 (7:07/m)
7:16, 7:19, 7:56, 7:00, 6:46, 6:20
http://connect.garmin.com/modern/activity/600403198

Wednesday, September 24, 2014

6 miles,46:37 (7:46/m)

very hot and humid.....hard to run in this stuff :)

Monday, September 22, 2014

10 miler, 73:28 (7:21/m)

Along the river, very hot and humid again, drenched by the end of it:)

Sunday, September 21, 2014

10 miler, 75:00 (7:30/m)

along the river out and back, cooler today

Wednesday, September 17, 2014

Two 12 milers in

got in two 12 milers since I have been in China, very hot here. Just getting over the jet lag and working out a routine.....ran one 12 miler along a river and 12 on the track



Wednesday, September 10, 2014

9.38 miles

Untitled by runperryrun at Garmin Connect - Details
2.38 mile warm-up with Gary trails
18:03 (7:35/m)
7:47, 7:31
.38 2:43
4 mile tempo, 23:45 (5:56/m)
5:37, 6:03, 5:57, 6:04
3 mile cool down with the Stallion on trails in 23:05 (7:41/m)
7:40, 7:34, 7:47

Tuesday, September 2, 2014

5 miles, 35:12 (7:02/m)

jogged a mile and did 10 X 1 min fast 1 min slow

Monday, September 1, 2014

10 easy

10 miles trails easy with some hill pick ups

Sunday, August 31, 2014

5 mile tempo, 29:15

Untitled by runperryrun at Garmin Connect - Details
1 mile warm-up,
5 miles tempo, 29:15 (5:51/m)
5:43, 6:08, 5:45, 5:47, 5:49
muggy and windy

Tuesday, August 26, 2014

4 miles, 26:15 (6:33/m)

Untitled by runperryrun at Garmin Connect - Details
6:51, 6:25, 6:29, 6:29
1 min easy 1 min fast embedded within the 4 miles

Monday, August 25, 2014

6 miles, 42:14 (7:02/m)

6 miles with Jeff
42:14 (7:02/m)
achilles good

Wednesday, August 20, 2014

easy 200s

1.5 mile warm up strides
8 x 200 off 200 jog at race pace
1.5 mile cool down

Tuesday, August 19, 2014

Sunday, August 17, 2014

5 miles, 28:58 (5:47/m)

Untitled by runperryrun at Garmin Connect - Details
1 mile warm-up, strides
5:48, 5:54, 5:45, 5:42, 5:47
used the skechers

Thursday, August 14, 2014

Track 200/300/400 off 100 jog x 5

1 mile warm-up, strides
200/300/400 X 5 with 100 jog recovery
36's, 56's, 76's
1 mile cool down with Jeff

Sunday, August 10, 2014

5 mile tempo, 28:57 (5:47/m)

1mile warm-up, strides
5:55, 5:52, 5:49, 5:46, 5:35

Friday, August 8, 2014

5 mile tempo, 29:31 (5:54/m)

Untitled by runperryrun at Garmin Connect - Details
1 mile warm-up, strides
5 miles roads tempo, 29:31 (5:54/m)
6:01, 6:05, 5:57, 5:49, 5:36

Wednesday, August 6, 2014

Sunday, August 3, 2014

Friday, August 1, 2014

14 miles muskoka

5th 14 miler, 70 miles over 5 days

Thursday, July 31, 2014

Wednesday, July 30, 2014

Tuesday, July 29, 2014

14 miles mon 14 miles tues

In muskoka.....went 14 mon and 14 tues single runs

Saturday, July 26, 2014

Race

16:38 (5:21/m)
3:20, 3:13, 3:22, 3:26, 3:17
3rd overall
http://www.speedrivertiming.com/res/skd514.htm

Wednesday, July 23, 2014

3 easy

3 miles easy trails
23:03 (7:41/m)

Tuesday, July 22, 2014

Track 12 X 400 off 2 min

1 mile warm-up, strides
12 X 400 off 2 min
76, 76, 74, 74,
73, 73, 73, 73
73, 73, 73, 68
1 mile cool down

Sunday, July 20, 2014

Track 6 X 800 off 2 min

1 mile warm-up, strides
6 X 800 off 2 min
2:38, 2:36, 2:36, 2:35, 2:35, 2:32
1 mile cool down

Tuesday, July 15, 2014

Track, 4 X 1200

track with Jeff
1 mile warm-up, strides
4 X 1200 off 2min
4:00, 3:58, 3:57, 3:55
1 mile cool down

Sunday, July 13, 2014

3 mile time trial, 16:13 (5:24/m)

1 mile warm-up, strides
3 mile time trial, 16:13 (5:24/m)
5:29/5:22/5:22

Friday, July 11, 2014

Thursday, July 10, 2014

Friday, July 4, 2014

pm: 6 miles, 45:20 (7:33/m)

Untitled by runperryrun at Garmin Connect - Details
100 miles in 7 days
with Jeff for my last 6 miles of the 100 miles
8:04, 7:39, 7:55, 7:21, 7:20, 6:57

am: 8.5 miles, 74:44 (8:47/m)

Untitled by runperryrun at Garmin Connect - Details
hilly trails up hydro etc.
9:08, 10:08, 10:02, 8:02,
7:22, 8:26, 8:31, 8:23
.5 4:37
(94.3 miles)

Thursday, July 3, 2014

pm: 6.3 miles, 48:52 (7:45/m)

Untitled by runperryrun at Garmin Connect - Details
didn't feel too good for this one
1 day left.....in the cento quest
8:00, 7:56, 7:57, 7:39, 7:40, 7:18
.30 2:19
85.8 miles in 6 days

am: 8.12 miles, 61:11 (7:32/m)

Untitled by runperryrun at Garmin Connect - Details
trails
7:43, 7:45, 7:42, 7:30
7:58, 7:14, 7:28, 6:42
.12 1:06

Wednesday, July 2, 2014

pm: 6 miles, 45:06 (7:31/m)

Untitled by runperryrun at Garmin Connect - Details
Finally some cooler air in the last 3 miles :)
8:05, 7:54, 8:20, 7:05, 6:54, 6:43
71.4 miles complete in 5 days

am: 9 miles, 66:35 (8:30/m)

Untitled by runperryrun at Garmin Connect - Details
trails
9:11, 8:21, 8:05, 8:26, 8:26,
8:09, 8:46, 8:01, 9:05

Tuesday, July 1, 2014

pm: 8.12 miles, 68:56 (8:29/m)

Untitled by runperryrun at Garmin Connect - Details
trails
7:56, 8:02, 8:36, 8:34
8:14, 8:14, 9:15, 8:53
.12 1:09
56 miles over 4 days,
3 days to go for the cento

am: 6 miles, 49:05 (8:10/m)

Untitled by runperryrun at Garmin Connect - Details
8:34, 8:13, 8:19, 7:52, 8:02, 8:01
in Port with Paul

Sunday, June 29, 2014

pm: 5 miles, 38:51 (7:45/m)

Untitled by runperryrun at Garmin Connect - Details
get some weightlifting credit helped a guy with his his motorcycle after he wiped out on the wet road...
8:08, 7:41, 7:43, 7:51, 7:24

am: 9 miles, 69:12 (7:41/m)

7:30, 7:30, 7:30,
7:52, 7:52, 7:52,
7:42, 7:42, 7:42

Saturday, June 28, 2014

pm: 5 miles, 40:10 (8:02/m)

Untitled by runperryrun at Garmin Connect - Details
9:17, 7:51, 8:21, 7:34, 7:05

am: 9.28 miles 69:42 (7:30/m)

Untitled by runperryrun at Garmin Connect - Details
trails with Jeff
a wee bit hot.....
7:25, 7:28, 7:47, 7:27, 7:29,
7:12, 7:44, 7:30, 7:20
.28 45.7

5k race 1759

hot hilly and dodging walkers makes for a slow race

Tuesday, June 24, 2014

Track 12 X 200

12 X 200 off 2 min
34, 32, 32, 32, 32, 32
32, 33, 33, 33, 33, 33
1 mile cool down

Sunday, June 22, 2014

Thursday, June 19, 2014

Tuesday, June 17, 2014

Track 12 X 400

1 mile warm-up....strides
12 X 400 off 30 sec
80, 80, 80, 79
79, 79, 80, 80
80, 80, 80, 80
1 mile cool down
got windy

Sunday, June 8, 2014

Saturday, June 7, 2014

Track 12 X 400 off 30

1 mile warmup, strides
12 X 400 off 30 sec recovery
80/79/79/78
79/78/79/77
79/78/78/77
1 mile cool down
Ran into Jeff Lockyer at the track :)
Coaching his son for track in grade 5 ran a 400 in 70:)

Thursday, June 5, 2014

8 miles, 50:39 (6:19/m)

Untitled by runperryrun at Garmin Connect - Details
trails to port and back
6:24, 6:37, 6:11, 6:27
5:59, 6:22, 6:32, 5:55

Tuesday, June 3, 2014

track 8 X 200

1 mile warm-up strides
8 X 200 full recovery
34, 33, 34, 33, 33, 33, 33, 32
1 mile cool down

Sunday, June 1, 2014

Saturday, May 31, 2014

Track 8 X 600 off 30 sec recovery

1 mile warm-up, strides
8 X 600 off 30 sec
2:02, 2:02, 2:01, 2:00
1:59, 1:59, 1:59, 1:58
1 mile cool down

Thursday, May 29, 2014

8 miles, 54:16 (6:47/m) trails

Untitled by runperryrun at Garmin Connect - Details
trails into port and back Stalliono chase run route
7:09, 7:11, 6:37, 6:42
6:18, 6:45, 6:52, 6:40

Tuesday, May 27, 2014

Track 8 X 600 off 1 min

1 mile warm-up, 4 strides
8 X 600 off 1 min
1:58, 1:58, 1:58, 1:58
1:57, 1:57, 1:57, 1:57
1 mile cool down

Friday, May 23, 2014

Track 12 X 400 :)

1 mile warm-up, strides
12 X 400 (1 min rec)
79, 79, 78, 78,
77, 77, 77, 77
77, 76, 76, 75
1 mile cool down

Thursday, May 22, 2014

Wednesday, May 21, 2014

4 miles

1 mile warm-up strides
8 X 200 in 33/34
1 mile cool down

Tuesday, May 20, 2014

8 miles, 55:54 (6:59/m)

Untitled by runperryrun at Garmin Connect - Details
7:05, 7:43, 6:56, 7:01,
6:37, 6:41, 6:47, 6:57
3 hills, hydro, jackson flats, glendale

Monday, May 19, 2014

Track 12 X 400 off 1 min

1 mile warm-up, strides
77, 77, 77, 77,
76, 76, 76, 76
76, 76, 76, 76
1 mile cool down

Friday, May 16, 2014

track 12 x 400

1 mile warm up strides
12 x 400 (1 min rec)
78, 78, 79, 79
79, 78, 78, 79
78, 78, 78, 78
1 mile cool down

Wednesday, May 14, 2014

6 miles trails, 46:04 (7:40/m)

Untitled by runperryrun at Garmin Connect - Details
7:19, 7:38, 7:48, 7:46, 7:32, 7:55
more like a swim in the torrential downpours

Tuesday, May 13, 2014

8 miles 56:09 (7:01/m) trails

Untitled by runperryrun at Garmin Connect - Details
6:41, 7:09, 7:10, 7:17
6:44, 7:13, 7:13, 6:39
trails into port
finally feeling better after the flu
the past 2 weeks:)

Sunday, May 4, 2014

Friday, May 2, 2014

5 miles

1 mile warm-up, strides, 4x1200off 2 min rest
1 mile cool down

Thursday, April 24, 2014

Monday, April 21, 2014

Saturday, April 12, 2014

7 miler, 45:40 (6:31/m) 30 hill run Effingham

Untitled by runperryrun at Garmin Connect - Details
Effingham 30 hill run
6:08, 6:45, 6:43, 6:28
5:53, 6:44, 6:54
course record by 6 seconds :)

Friday, April 11, 2014

Track 8 x 200

1 mile warm-up, strides
8 X 200 full recovery......
33, 33, 32, 32, 33, 33, 33, 33
1 mile cool down

Wednesday, April 9, 2014

3 miles, 19:00 (6:18/m)

Untitled by runperryrun at Garmin Connect - Details
6:47, 6:02, 6:07
right knee back to normal and legs feel decent again:)

Monday, April 7, 2014

3 easy 20:45 (6:55/m)

Untitled by runperryrun at Garmin Connect - Details
3 miles easy,
6:56, 6:49, 6:57
a week off and the legs not feeling too good:)
still some aches and pains from around the bay....
3 milers will be the theme of the week
hiked the appalachian trail in Atlanta

Sunday, March 30, 2014

30k 1:57:10 (6:17/m)

Untitled by runperryrun at Garmin Connect - Details
Around the bay 30k
1:57:10 (6:17/m)
5:37, 5:54, 6:05, 6:13, 6:20, 6:13
6:03, 6:18, 6:20, 6:15, 6:12, 6:17
6:16, 6:39, 6:26, 6:01, 6:35, 6:17
.6 4:56.5
results

Saturday, March 29, 2014

Wednesday, March 26, 2014

Tuesday, March 25, 2014

4 miles

1 mile easy, 3 X 3 minute pick ups
1 mile easy

Sunday, March 23, 2014

Saturday, March 22, 2014

8 miles, 50:25 (6:18/m)

7:00, 6:06, 6:04, 6:02,
6:09, 6:06, 5:58, 7:00

Wednesday, March 19, 2014

8 miles, 51:21 (6:25/m)

7:00, 6:26, 6:20, 6:14,
6:14, 6:06, 6:01, 7:00

Sunday, March 16, 2014

15 miles, 1:43:11 (6:52/m)

Untitled by runperryrun at Garmin Connect - Details
7:20, 7:14, 7:26, 7:08, 7:14,
7:08, 6:37, 6:31, 6:35, 6:29,
8:03, 6:17, 6:23, 6:22, 6:17
with Jeff

Thursday, March 13, 2014

Tuesday, March 11, 2014

Track 4 x 1200, 4 X 200

Track, 1 mile warm-up strides
4 X 1200 (2 min rec) 4:07, 4:05, 4:03, 4:03
4 X 200, 34, 34, 33, 34
1 mile cool down

Monday, March 10, 2014

Sunday, March 9, 2014

16 miles, 1:51:14 (6:57/m)

7:22, 6:52, 7:04, 6:54
7:03, 7:02, 6:52, 7:05
6:58, 6:51, 7:23, 7:24
7:09, 6:37, 6:23, 6:15

Wednesday, March 5, 2014

Tuesday, March 4, 2014

Monday, March 3, 2014

Sunday, March 2, 2014

16 miles, 1:56:02 (7:15/m)

Untitled by runperryrun at Garmin Connect - Details
7:23, 7:14, 7:14, 7:16
7:19, 7:15, 7:20, 7:15
7:16, 6:59, 7:03, 7:00
7:16, 7:28, 7:22, 7:14
with Jeff

Saturday, March 1, 2014

Wednesday, February 26, 2014

Sunday, February 23, 2014

Saturday, February 22, 2014

12 miles, 1:28:44 (7:23/m)

into effingham hilly and windy
6:47, 6:54, 6:41, 7:25,
7:44, 8:23 (effingham)6:45, 6:58,
7:31, 8:24(decew)7:39, 7:14

Wednesday, February 19, 2014

Sunday, February 16, 2014

15 miles, 1:42:54 (6:51/m)

 into Rockway
easy 5, 7:34, 7:01, 7:17, 7:20, 7:23
steady 4, 6:44, 6:30, 6:30, 6:32,
easy mile up rockway  hill 8:05
pick up 4, 6:05, 6:11, 6:10, 6:06
easy mile 6:54

Thursday, February 13, 2014

Monday, February 10, 2014

Sunday, February 9, 2014

14 miles, 1:48:55 (7:46/m)

Untitled by runperryrun at Garmin Connect - Details
7:57, 7:34, 8:12, 7:31, 7:44,
7:27, 7:30, 7:39, 7:29, 9:20(hydro hill)
7:50, 7:43, 7:51, 7:03
snow covered roads....no traction with Jeff:)

Friday, February 7, 2014

easy 4

4 with Jeff in old man Vinter

Wednesday, February 5, 2014

easy 4

in the arctic, winter "no mass"

Sunday, February 2, 2014

18 miles, 2:10:45 (7:15/m)

Untitled by runperryrun at Garmin Connect - Details
7:27, 6:55, 7:07, 7:20, 7:12, 7:06
7:27, 7:09, 7:13, 7:09, 6:58, 7:19
7:04, 7:05, 7:27, 7:22, 7:31, 7:42
with Jeff slip sliding way:)

Saturday, February 1, 2014

Thursday, January 30, 2014

Monday, January 27, 2014

3 miles easy, 23:02 (7:40/m)

Untitled by runperryrun at Garmin Connect - Details
feet cold from the get go, till the end, never had cold feet b4
7:36, 7:22, 8:03

Sunday, January 26, 2014

15 miles, 1:52:41 (7:30/m)

Untitled by runperryrun at Garmin Connect - Details
snowshoe running:)
with Jeff
7:53, 7:08, 7:01, 7:24, 7:20,
7:26, 7:05, 7:30, 7:41, 7:37,
7:13, 7:55, 7:48, 7:42, 7:49

Saturday, January 25, 2014

Thursday, January 23, 2014

Tuesday, January 21, 2014

Monday, January 20, 2014

Thursday, January 16, 2014

6.1 miles, 46:03 (7:32/m)

Untitled by runperryrun at Garmin Connect - Details
hit the trails first 3 miles,
but too icy and got back on roads
with Jeff
7:45, 7:43, 8:04, 7:37, 7:10, 7:01
.1, 42

Monday, January 13, 2014

Sunday, January 12, 2014

17 miles, 2:00:22 (7:04/m)

Untitled by runperryrun at Garmin Connect - Details
with Jeff windy out there
7:25, 6:59, 7:10, 7:17, 6:59,
6:59, 6:57, 6:58, 6:59, 7:06,
6:56, 7:01, 7:14, 7:12, 7:06,
6:47, 7:10

Saturday, January 11, 2014

6 miles (3 up-tempo)

1.5 mile warm-up
3 miles 17:17
5:46, 5:49, 5:43
1.5 cool down

Thursday, January 9, 2014

7 miles, 49:15

Untitled by runperryrun at Garmin Connect - Details
10 X 1 min fast 1 min easy with Jeff 
7:34, 6:52, 6:46, 6:39, 7:05, 7:02, 7:13

Wednesday, January 8, 2014

5 miles, 36:52 (7:22/m)

Untitled by runperryrun at Garmin Connect - Details
ankle ok and right knee seems ok
they were sore after long run
with Jeff cold :)

Sunday, January 5, 2014

16 miles, 1:52:27 (7:01/m)

with Jeff
7:23, 6:52, 7:08, 6:58, 6:58,
6:51, 6:59, 7:02, 7:01, 6:57,
7:08, 7:19, 7:03, 6:54, 6:53, 6:54
http://connect.garmin.com/activity/425304635

Saturday, January 4, 2014

Wednesday, January 1, 2014

5 miles, 36:40 (7:20/m)

Untitled by runperryrun at Garmin Connect - Details
8:05, 7:03, 7:16, 6:49, 7:26
1. 5 easy
10 x 1 min fast (1 min rec)
1 mile easy