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

Friday, August 21, 2015

Track 12 X 400 off 1 min rest

75, 73, 73, 73
74, 73, 72, 72
72, 72, 72, 71

Wednesday, August 19, 2015

moonlight run 5k, 16:55 3rd overall

Hit the mile in 5:20, hit 2nd mile in 10:46, in group of 4 with Jim Park and 2 other guys. We were all leading and mixing things up and in about the last 800 meters 2 guys took off and me and Jim were together....some uphill sections in the last mile and it was pretty hot, anyhow Jim dropped off a bit in last 800 and ended around 17:04 I hit 16:55. It was a good race I should of went harder with the other 2 guys but was a little worried about stitching like my last race anyhow all good....Mark finished the race as well and was very happy:) Proud of him.


results http://www.yellowjacketracing.com/files/user/654_2015_1_OV_Moonlight.htm


video https://www.youtube.com/watch?v=dnZsFCeLmD4&feature=youtu.be

Friday, August 14, 2015

Thursday, August 13, 2015

4 miles, 21:40 (5:25/m)

5:23, 5:25, 5:25, 5:27
12 mile creek trail again

Monday, August 10, 2015

pm: easy 4 miles, 28:14 (7:03/m) trails


4 miles, 21:47 (5:27/m)

hit the 12 mile creek trail and did the trail from gate to far side of tressel and back twice.
5:36, 5:21, 5:28, 5:22
diaphragm still sore from race and loosened up after the mile. I haven't had a stitch since I ran with Andy Kore.

Tuesday, August 4, 2015

Wednesday, July 29, 2015

8 miles 58:42(7:20/m)

trails,
6:53/7:06/7:15/7:13/7:26/7:23/7:31/7:50

Monday, July 27, 2015

easy trail 8 miles, 61:00 (7:37/m)

trails to hydro
up and into trail along hydro fence
back out to brock main path onto path 2 bridges
and out to merittville to path around lake Gibson
then back down merritville and brock hill lockhart
and down to castlewood/riverview

Sunday, July 26, 2015

8 miles 45:54 (5:45/m)

out 4 miles, craiglee/riverview/Glendale/Pelham/8th ave towards rockway
then back
5:53/5:37/5:39/5:49/5:48/5:49/5:39/5:36
210 pushups

Thursday, July 23, 2015

Wednesday, July 22, 2015

6 miles, 43:12 (7:12/m)

on the trails hit first mile in 6:07 and
then took it easy not feeling too great

Tuesday, July 21, 2015

6 miles, 45:00 (7:30/m)

6 miles on trails up hydro hill
out over 2 bridges basically to decew and back.