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7:25, 6:43, 7:00, 6:52, 6:52, 6:50
.11 :46.
Perry's 100 MPW
Perry's 100 MPW
Calvin Miller tune 🎸
Week 1: 40 miles Mon to Sun (Feb 5-11)
Strava blog
Thursday, November 29, 2012
Tuesday, November 27, 2012
3.67 miles 27:04 (7:22/m) Canova hill workout
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warm-up
6 X 1 minute full tilt (5 minutes recovery) up Brock hill,
HR 197, 193, 203, 197, 216, 207
hr monitor must be off :)
cool down
warm-up
6 X 1 minute full tilt (5 minutes recovery) up Brock hill,
HR 197, 193, 203, 197, 216, 207
hr monitor must be off :)
cool down
Monday, November 26, 2012
8 miles
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7 X 1 mile (3min rest)
6:00, 5:36, 5:44, 5:44, 5:57, 5:50, 5:46
1 mile cool down
Avg HR: 165 bpm
7 X 1 mile (3min rest)
6:00, 5:36, 5:44, 5:44, 5:57, 5:50, 5:46
1 mile cool down
Avg HR: 165 bpm
Sunday, November 25, 2012
14 miles, 1:36:20 (6:52/m)
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with Jeff, roads and trails,
2nd 7 miles were rough for me hungry:)
7:15, 6:42, 7:09, 7:02, 6:45, 6:49, 6:45,
6:52, 6:40, 6:50, 6:43, 7:00, 6:50, 6:48
with Jeff, roads and trails,
2nd 7 miles were rough for me hungry:)
7:15, 6:42, 7:09, 7:02, 6:45, 6:49, 6:45,
6:52, 6:40, 6:50, 6:43, 7:00, 6:50, 6:48
Saturday, November 24, 2012
8k-28:15
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results
http://www.guelphvictors.ca/igres.htm
5 mile warm-up, strides
28:15 for 8k road race, very windy on the way out
3rd overall
3:25, 3:27, 3:37, 3:37, 3:33, 3:32, 3:28, 3:24
9 :08.8
3 mile cool down
results
http://www.guelphvictors.ca/igres.htm
5 mile warm-up, strides
28:15 for 8k road race, very windy on the way out
3rd overall
3:25, 3:27, 3:37, 3:37, 3:33, 3:32, 3:28, 3:24
9 :08.8
3 mile cool down
Friday, November 23, 2012
Wednesday, November 21, 2012
sharpeners
1 mile warm-up, striders
8 X 200(200 jog recovery)
37, 37, 36, 37, 36, 36, 37, 37
1 mile cool down
Monday, November 19, 2012
7 miles 42:57
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1 mile warm-up, 6 miles uptempo
7:15, 6:09, 5:57, 6:10, 5:45, 5:46, 5:50
1 mile warm-up, 6 miles uptempo
7:15, 6:09, 5:57, 6:10, 5:45, 5:46, 5:50
Sunday, November 18, 2012
16.5 miles for the day
am: (9 miles total) race Candy Cane, forgot my Garmin!, oh well race went well
3 mile warm-up, race 3.25 miles in 17:36 for 2nd place, I know I was 3:20 at the km and 3:20 at 2k, according to Kevin Farr and this race is about 40 seconds long so I am thinking I was 16:56 for 5k, 3 mile cool down
http://www.chiptimeresults.com/resultsreader.php?y=2012&r=CandyLaneL.htm
pm: Track (7.5 miles total) 1 mile warm-up, strides 1 mile 5:48, 400 jog, 1200 4:20, 400 jog, 1000 3:26, 400 jog, 800 2:40, 400 jog 600 2:01 400 jog, 400 77 400 jog, 200, 38, 400 jog, 100 16 1 mile cool down
http://www.chiptimeresults.com/resultsreader.php?y=2012&r=CandyLaneL.htm
pm: Track (7.5 miles total) 1 mile warm-up, strides 1 mile 5:48, 400 jog, 1200 4:20, 400 jog, 1000 3:26, 400 jog, 800 2:40, 400 jog 600 2:01 400 jog, 400 77 400 jog, 200, 38, 400 jog, 100 16 1 mile cool down
Saturday, November 17, 2012
Thursday, November 15, 2012
Wednesday, November 14, 2012
Tuesday, November 13, 2012
Monday, November 12, 2012
easy 4.27 miles
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4.27 miles, 32:42 (7:39/m)
on the roads trying to keep hr 130
easy run
7:46, 7:22, 7:49, 7:40
.27 2:03
4.27 miles, 32:42 (7:39/m)
on the roads trying to keep hr 130
easy run
7:46, 7:22, 7:49, 7:40
.27 2:03
Sunday, November 11, 2012
Sharpeners, 6 X 400
1 mile warm-up
4 x 150 meter strides, 24, 24, 24, 24
6 X 400(400 jog recovery)
74, 74, 73, 74, 72, 67
1 mile cool down with Mark :)
Sharpening up, wanted to hit 75's today,
was hitting the 200 in 36.
Hamstring 100% healed :)
Saturday, November 10, 2012
10 miles (milers)
2 mile warm-up
7:26, 7:03
6 X 1 mile off 4 minutes rest, out rockway
and back
6:02(hr 169), 5:41(hr 166),
5:58, 5:37, 5:45, 5:45
2 mile cool down
Thursday, November 8, 2012
5.05 miles 37: (7:22/m)
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with Jeff on the roads
7:39, 7:14, 7:20, 7:11, 7:23
.05 :26.6
with Jeff on the roads
7:39, 7:14, 7:20, 7:11, 7:23
.05 :26.6
Wednesday, November 7, 2012
7 miles on the roads 53:50 (7:41/m)
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7:33, 7:26, 8:10, 8:01, 7:29, 7:18, 7:47
strides
7:33, 7:26, 8:10, 8:01, 7:29, 7:18, 7:47
strides
Tuesday, November 6, 2012
3 mile time trial 16:36 (5:32/m)
1 mile warm-up, strides
3 miles, 16:36 (5:32/m) on the track,
mile 1 in 5:30, 2 miles 11:00, 3 miles 16:36
1 mile cool down,
hamstring held up but no pushing the last mile:)
Sunday, November 4, 2012
14 miles, 1:35:49 (6:50/m)
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roads and trails
7:17, 6:51, 6:58, 6:55, 6:51, 6:50, 6:48,
6:49, 6:35, 6:49, 6:33, 6:55, 6:49, 6:39
Avg HR: 144 bpm
roads and trails
7:17, 6:51, 6:58, 6:55, 6:51, 6:50, 6:48,
6:49, 6:35, 6:49, 6:33, 6:55, 6:49, 6:39
Avg HR: 144 bpm
Saturday, November 3, 2012
9.1 miles, 59:19 (6:31/m)
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9.1 miles, 59:19 (6:31/m) out rockway
7:23, 7:09, 6:24, 5:58, 6:23, 5:56, 5:53, 6:01, 7:28
Avg HR: 150 bpm
9.1 miles, 59:19 (6:31/m) out rockway
7:23, 7:09, 6:24, 5:58, 6:23, 5:56, 5:53, 6:01, 7:28
Avg HR: 150 bpm
Thursday, November 1, 2012
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