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1 mile warm-up then GPS kicked in for next 13 miles total 14 miles, 1:55:42(8:16/mile)
Perry's 100 MPW
Perry's 100 MPW
Calvin Miller tune 🎸
Week 1: 40 miles Mon to Sun (Feb 5-11)
Strava blog
Sunday, April 11, 2010
Saturday, April 10, 2010
5k race in Jordan
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17:06 final time.
Ran the Jordan 5k, 1 mile warm-up, 4 striders, 5k race in 17:06, 3:15, 3:21, 3:25, 3:26, 3:23, 2 mile cool down with Jeff he hit 17:43!
17:06 final time.
Ran the Jordan 5k, 1 mile warm-up, 4 striders, 5k race in 17:06, 3:15, 3:21, 3:25, 3:26, 3:23, 2 mile cool down with Jeff he hit 17:43!
Thursday, April 8, 2010
Tuesday, April 6, 2010
easy 6 miler
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easy run home, riverview, northcliff, lockhart, up hydro hill, to merritville to decew road and back. 6 miles, 42:20 (7:03/m)
easy run home, riverview, northcliff, lockhart, up hydro hill, to merritville to decew road and back. 6 miles, 42:20 (7:03/m)
Monday, April 5, 2010
Track 8 X 300 (300 jog) 55, 54, 54, 54, 53, 54 , 54, 54
Track with Jeff 1 mile warm-up, 4 X 70 striders, 8 X 300(300 jog) 55, 54, 54, 54, 53, 54, 54, 54.(72 per 400 pace or 4:48/mile) 1 mile cool down. Jeff hit 50's!
Sunday, April 4, 2010
Saturday, April 3, 2010
13.06 hilly trails 1:39:16 (7:35/m)
trail run with Jeff through shorthills very hilly 13.06 miles 1:39:16 (7:35/m)
Friday, April 2, 2010
4 X 1200, 4:07, 4:05, 4:04, 3:58 (400 jog rec)
Track pacework, 1 mile warm-up, 4 X 70 striders, 4 X 1200(400 jog recovery) 4:07, 4:05, 4:04, 3:58 =16:14 (5:25's) achilles 100%
Wednesday, March 31, 2010
easy 4 (achilles?)
easy 4 with Paul left achilles is tweaked a bit so going to take care of it
2 days off and ice
2 days off and ice
Tuesday, March 30, 2010
10 miles, 71:39 (7:09/m)
10 miler road trails, 71:39 (7:09/m) home, trail, hydro hill, merritville over bridge right onto path to decew road, did 10 X 150 speed drill on decew, onto path around lake gibson, to the path to morningstar mill, down decew hill, up Jackson flats, pelham, glendale, bottom of bridge.
Monday, March 29, 2010
Sunday, March 28, 2010
9 lap time trial 12:41(5:30/m)
1 mile warm-up, 9 laps of track, 1 mile 5:35, 2 mile, 5:25(11:00) 12:41 for 9 laps (5:30/mile)
Saturday, March 27, 2010
Friday, March 26, 2010
Thursday, March 25, 2010
Track 12 X 400 (400 jog)
Track with Jeff 1 mile warm-up, 12 X 400 (400 jog) 80, 76, 76, 76, 76, 77, 76, 77, 76, 78, 77, 77 1 mile cool down, very windy chilly night.
Wednesday, March 24, 2010
10 miles 1:15(7:26/m) (12 X 150 speed drill)
10 miles 1:15 (7:26/m) trails hydro hill up around to decew and around lake Gibson to the trail and back up decew/Jackson flats 12 X 150 speed drill good turnover on Decew
Tuesday, March 23, 2010
12 X 400(100 jog) 79's(5:16 mile pace)
2 mile warm-up, 4 X 75 strides, 12 X 400(100 jog), 2 mile cool down rainy and windy 78, 78, 79, 79, 79, 79, 79, 79, 79, 79, 80, 80 pacework (5:16/m)
Sunday, March 21, 2010
13 easy road/trail 1:35:22 (7:20/m)
13 miles 1:35:22(7:20/m)with Jeff 5 mile road loop, and merrit trail into port and back
Saturday, March 20, 2010
2 mile time trial (11:30) very windy
1 mile warm-up, 4 X 50 stride outs, 2 mile time trail (5:40, 5:50) 11:30 very windy. 1 mile cool down.
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