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5.02 miles steady 30:07 (5:59/m)
went a bit over 5
6:17, 6:00, 5:53, 6:01, 5:45
Perry's 100 MPW
Perry's 100 MPW
Calvin Miller tune 🎸
Week 1: 40 miles Mon to Sun (Feb 5-11)
Strava blog
Tuesday, October 18, 2011
Monday, October 17, 2011
7 miles 18 X 1 min hard/steady
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7 miles, 51:50 (7:24/m) easy mile 18 X 1 min hard 1 steady 1.5 mile cool down......
7:47, 6:58, 7:40, 7:38, 6:38, 6:59, 8:00
7 miles, 51:50 (7:24/m) easy mile 18 X 1 min hard 1 steady 1.5 mile cool down......
7:47, 6:58, 7:40, 7:38, 6:38, 6:59, 8:00
Sunday, October 16, 2011
Saturday, October 15, 2011
3 X 1 mile trail 5:28/5:32/5:28
6 miles total
2.5 mile easy, 3 X 1 mile along the 12mile creek Glendale to tressel, tressel to glendale, and glendale to tressel....5:28/5:32/5:28, not bad considering the rain and wind. 1.5 easy cool down.
Hope the weather is good for the Scotia Bank marathon tomorrow....Rob Watson and Reid Coolsaet will be hammering!
2.5 mile easy, 3 X 1 mile along the 12mile creek Glendale to tressel, tressel to glendale, and glendale to tressel....5:28/5:32/5:28, not bad considering the rain and wind. 1.5 easy cool down.
Hope the weather is good for the Scotia Bank marathon tomorrow....Rob Watson and Reid Coolsaet will be hammering!
Thursday, October 13, 2011
6 miles 40:48 (6:48/m)
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6 miles with Jeff roads 40:48 (6:48/m)
7:11, 6:38, 6:45, 6:46, 6:47, 6:36
6 miles with Jeff roads 40:48 (6:48/m)
7:11, 6:38, 6:45, 6:46, 6:47, 6:36
Wednesday, October 12, 2011
5 miles steady, 31:33 (6:18m)
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roads steady 5 miles, 31:33 (6:18m)
6:20, 6:11, 6:15, 6:24, 6:18
roads steady 5 miles, 31:33 (6:18m)
6:20, 6:11, 6:15, 6:24, 6:18
Tuesday, October 11, 2011
4.20 miles trails roads 29:16 (6:58/m)
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4.20 miles trails roads 29:16(6:58/m)
10 X 2 min pick ups (1 min jog in between)
7:23, 7:04, 6:49, 6:43
4.20 miles trails roads 29:16(6:58/m)
10 X 2 min pick ups (1 min jog in between)
7:23, 7:04, 6:49, 6:43
Monday, October 10, 2011
easy 6
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easy 6 with Jeff on trails, 46:47 (7:47/m)
7:41, 7:43, 8:14, 8:05, 7:29, 7:30
easy 6 with Jeff on trails, 46:47 (7:47/m)
7:41, 7:43, 8:14, 8:05, 7:29, 7:30
Sunday, October 9, 2011
12 miles 1:23:21 (6:56/m)
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Roads with Jeff, 12 miles 1:23:21 (6:56/m)
7:11, 6:44, 6:56, 6:46, 6:53, 6:54, 6:57, 6:53, 7:12, 7:07, 7:01, 6:40
Roads with Jeff, 12 miles 1:23:21 (6:56/m)
7:11, 6:44, 6:56, 6:46, 6:53, 6:54, 6:57, 6:53, 7:12, 7:07, 7:01, 6:40
Saturday, October 8, 2011
5k race 17:12 2nd
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17:12
3:20, 3:26, 3:28, 3:28, 3:24
5:20 at the mile/8:28 at the half
17:12
3:20, 3:26, 3:28, 3:28, 3:24
5:20 at the mile/8:28 at the half
Friday, October 7, 2011
Wednesday, October 5, 2011
8 X 200 roads (race Sat)
5 miles total, 1.5 mile warm-up, 8 X 200 roads (200 recovery) 1.5 cool down
Tuesday, October 4, 2011
3 miles roads 19:24 (6:27/m)
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3 miles roads steady 19:24 (6:27/m)
6:38, 6:18, 6:24
3 miles roads steady 19:24 (6:27/m)
6:38, 6:18, 6:24
Monday, October 3, 2011
5 miles steady, 33:33 (6:42/m)
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Roads 5 miles steady, 33:33 (6:42/m)
6:56, 6:48, 6:26, 6:36, 6:42
Roads 5 miles steady, 33:33 (6:42/m)
6:56, 6:48, 6:26, 6:36, 6:42
Sunday, October 2, 2011
Thursday, September 29, 2011
3 miles roads 16:46 (5:35/m)
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1 mile warm-up 4 strides, roads
3 miles roads 16:46 (5:35/m)
5:33, 5:29, 5:40
2 mile cool down
1 mile warm-up 4 strides, roads
3 miles roads 16:46 (5:35/m)
5:33, 5:29, 5:40
2 mile cool down
Wednesday, September 28, 2011
7.11 miles 3 hills course 51:16 (7:12/m)
7.1 miles (7:12/m) with Jeff, home hydro hill, merrittvile, decew pelham back home 51:15
7:14, 8:00, 7:14, 7:00, 6:31, 7:35, 6:49
7:14, 8:00, 7:14, 7:00, 6:31, 7:35, 6:49
Tuesday, September 27, 2011
6 miles roads 41:34 (6:55/m)
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6 miles roads with Jeff 41:34 (6:55/m)
7:26, 6:34, 6:51, 6:59, 6:56, 6:43
6 miles roads with Jeff 41:34 (6:55/m)
7:26, 6:34, 6:51, 6:59, 6:56, 6:43
Monday, September 26, 2011
6 miles easy roads 45:37(7:35/m)
Untitled by runperryrun at Garmin Connect - Details
6 miles easy roads 45:37(7:35/m)
7:40, 7:35, 8:07, 7:32, 7:33, 7:05
6 miles easy roads 45:37(7:35/m)
7:40, 7:35, 8:07, 7:32, 7:33, 7:05
Sunday, September 25, 2011
Track 8 X 600 (1 min rec)
Track 8 X 600 (1 min rec)
1 mile warm-up, 4 strides
1:52/1:52/1:53/1:54/1:52/1:53/1:53/1:54
1 mile cool down with Mark :)
1 mile warm-up, 4 strides
1:52/1:52/1:53/1:54/1:52/1:53/1:53/1:54
1 mile cool down with Mark :)
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