Perry's 100 MPW
Perry's 100 MPW
Calvin Miller tune 🎸
Week 1: 40 miles Mon to Sun (Feb 5-11)
Strava blog
Monday, October 31, 2011
10 X 400 (30 sec rest) VO2 max work
1 mile warm-up, 10 X 400 (30 sec rest) VO2 max work, 1 mile cool down
Sunday, October 30, 2011
10 miles roads 1:08:49 (6:53/m)
Untitled by runperryrun at Garmin Connect - Details
10 miles with Jeff on the roads out to Rockway and back
1:08:49 (6:53/m)
7:36, 7:06, 6:54, 6:54, 7:02, 6:31, 6:32, 6:39, 6:44, 6:45
10 miles with Jeff on the roads out to Rockway and back
1:08:49 (6:53/m)
7:36, 7:06, 6:54, 6:54, 7:02, 6:31, 6:32, 6:39, 6:44, 6:45
Saturday, October 29, 2011
5k 17:40 8th overall
Untitled by runperryrun at Garmin Connect - Details
Jackolanern 5k, went out faster than usual, paid for it,
anyhow 17:40 8th overall
Jackolanern 5k, went out faster than usual, paid for it,
anyhow 17:40 8th overall
Thursday, October 27, 2011
Wednesday, October 26, 2011
Monday, October 24, 2011
Saturday, October 22, 2011
3 X 1 mile roads 5:30/5:30/5:29
6 miles total, 1 mile warm-up, some strides, 3 X 1 mile 3 min rest 5:30, 5:30, 5:29 on road/lockhart, 2 mile cool down
Friday, October 21, 2011
Thursday, October 20, 2011
5.02 miles roads 33:10 (6:37/m)
Untitled by runperryrun at Garmin Connect - Details
5.02 miles roads 33:10 (6:37/m)
6:48, 6:30, 6:35, 6:57, 6:12
5.02 miles roads 33:10 (6:37/m)
6:48, 6:30, 6:35, 6:57, 6:12
Tuesday, October 18, 2011
5.02 miles 30:07 (5:59/m)
Untitled by runperryrun at Garmin Connect - Details
5.02 miles steady 30:07 (5:59/m)
went a bit over 5
6:17, 6:00, 5:53, 6:01, 5:45
5.02 miles steady 30:07 (5:59/m)
went a bit over 5
6:17, 6:00, 5:53, 6:01, 5:45
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)
Untitled by runperryrun at Garmin Connect - Details
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)
Untitled by runperryrun at Garmin Connect - Details
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)
Untitled by runperryrun at Garmin Connect - Details
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
Untitled by runperryrun at Garmin Connect - Details
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)
Untitled by runperryrun at Garmin Connect - Details
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
Untitled by runperryrun at Garmin Connect - Details
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)
Untitled by runperryrun at Garmin Connect - Details
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)
Untitled by runperryrun at Garmin Connect - Details
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
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