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

Saturday, November 30, 2013

2:11:24 for coolsaet (hit 1:31:34 @30k 2:08 pace) 6th overall

12 miles, 1:28:27 (7:22/m)

roads/trails/hills
7:43, 7:03, 7:11, 8:24 (hydro hill) 7:12, 7:19,
7:33, 6:51, 7:48(decew hill), 7:14, 6:57, 7:07
garmin stats

Thursday, November 28, 2013

5 miles, 35:24(7:04/m)

Untitled by runperryrun at Garmin Connect - Details
with Jeff on the roads,
1 mile easy, did 10 X 1 min hard 1 easy, 1 mile easy
7:39, 6:48, 6:54, 6:38, 7:21


Wednesday, November 27, 2013

5 miles, 31:42 (6:20/m)

Untitled by runperryrun at Garmin Connect - Details
6:26, 6:13, 6:15, 6:20, 6:24
icy roads hard to grip the roads, winter running begins

Sunday, November 24, 2013

56 miles for the week

Build 1 complete 42, 49, 56 miles the past 3 weeks,
now for an easy week and then back to another build
of 9 miles, 10 miles 11 miles (63, 70, 77)

8 miles, 57:45 (7:13/m)

Untitled by runperryrun at Garmin Connect - Details
7:05, 7:03, 7:22, 7:42, 7:14, 7:14, 7:01, 6:59

Saturday, November 23, 2013

8 miles, (7:16/m)

Untitled by runperryrun at Garmin Connect - Details
trails with Jeff into port and back
7:15, 7:12, 7:45, 7:31, 6:58, 7:12, 7:21, 6:55

Friday, November 22, 2013

8 miles, 57:41 (7:12/m)

Untitled by runperryrun at Garmin Connect - Details
7:26, 6:58, 7:04, 7:16, 7:13, 7:09, 7:13, 7:17
http://connect.garmin.com/activity/407448270

Thursday, November 21, 2013

Wednesday, November 20, 2013

8 miles, 53:11 (6:38/m)

Untitled by runperryrun at Garmin Connect - Details
trails to port (10 X 1 min pick ups within)
6:46, 7:06, 6:23, 6:42, 6:23, 6:42, 6:49, 6:15

Tuesday, November 19, 2013

8 miles, 54:57 (6:52/m)

Untitled by runperryrun at Garmin Connect - Details
trails out to port
10 minutes on 5 minutes easy,
got in 3 of them and the last mile for the 4th
6:53, 7:05, 6:52, 6:52, 6:41, 6:44, 7:13, 6:31

Monday, November 18, 2013

8 miles, 51:34 (6:26/m)

Untitled by runperryrun at Garmin Connect - Details
Welland paved trail,
very windy the last 4 miles
6:36, 6:19, 6:19, 6:31, 6:41, 6:29, 6:28, 6:05

Sunday, November 17, 2013

The build

trying a build of 6, 7, 8 milers
spread over 3 weeks to get back fitness

2 weeks complete

week 1
6, 6, 6, 6, 6, 6, 6 = 42 miles
6:44's fastest run (roads)

week 2
7, 7, 7, 7, 7, 7, 7 = 49 miles
6:33's fastest run (trails)

7 miles, 50:21 (7:11/m)

Untitled by runperryrun at Garmin Connect - Details
trails with Jeff, windy
7:20, 7:06, 7:20, 7:06, 7:23, 7:01, 7:01

Saturday, November 16, 2013

Friday, November 15, 2013

Thursday, November 14, 2013

Wednesday, November 13, 2013

7 miles, 48:34 (6:56/m)

Untitled by runperryrun at Garmin Connect - Details
trails to port and back,
windy and chilly
7:02, 7:13, 6:46, 6:47, 6:49, 7:14, 6:39

Tuesday, November 12, 2013

7 miles

easy trail run, garmin died at half a mile:)

Monday, November 11, 2013

Sunday, November 10, 2013

Friday, November 8, 2013

6 miles, 42:16 (7:02/m)

Untitled by runperryrun at Garmin Connect - Details
trails into port
finally injury free,
the soleus muscle in my calf is strong and loose
7:07, 7:23, 6:51, 6:56, 7:16, 6:39

Thursday, November 7, 2013

Wednesday, November 6, 2013

Tuesday, November 5, 2013

Monday, November 4, 2013

Friday, November 1, 2013

3.67 miles, 28:41 (7:48/m)

trails with Jeff
8:01, 7:50, 7:38
.67 5:10