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, December 28, 2013

15 miles, 1:44:54 (6:59/m)

with Jeff
7:29, 6:54, 7:06, 6:54, 7:08,
6:58, 6:57, 7:07, 7:03, 7:02,
6:51, 6:49, 6:49, 6:42, 6:57
http://connect.garmin.com/activity/420866218

Friday, December 27, 2013

Thursday, December 26, 2013

Wednesday, December 25, 2013

6 miles, 42:12 (7:02/m)

Untitled by runperryrun at Garmin Connect - Details
with Jeff, 10 X 1 min fast(jog 1 min rec)
7:35, 6:48, 6:56, 6:38, 7:09, 7:02

Tuesday, December 24, 2013

Sunday, December 22, 2013

14 miles, 1:38:07 (7:00/mile)

Untitled by runperryrun at Garmin Connect - Details
roads with Jeff
7:20, 6:53, 7:07, 6:57, 7:13, 6:55, 6:55,
6:51, 6:59, 7:05, 6:55, 6:54, 7:04, 6:52

Saturday, December 21, 2013

5k, 17:16 (5:34/m), 2nd overall

Felt good, didn't wear a watch,
but heard the mile 5:15, ran with leader
or it was no-mans land:) with him till
2.5 miles and he pulled away:)
http://www.webscorer.com/racedetails?raceid=16737&did=19330

Wednesday, December 18, 2013

Tuesday, December 17, 2013

5 miles, 35:17, (7:03/m)

Untitled by runperryrun at Garmin Connect - Details
with Jeff on the snowy roads.....10 X 1 min fast 1 easy
7:49, 6:36, 6:54, 6:29, 7:27

Sunday, December 15, 2013

13 miles, 1:33:13 (7:10/m)

Untitled by runperryrun at Garmin Connect - Details
with Jeff on snowy roads
7:42, 6:58, 7:19, 6:58,
7:12, 6:59, 7:18, 7:03,
7:25, 7:08, 6:51, 6:48, 7:26

Thursday, December 12, 2013

Tuesday, December 10, 2013

9 miles, 65:00 (7:13/m)

Untitled by runperryrun at Garmin Connect - Details
with Jeff on the trails to port and back
snowy, cold windy:) but trail frozen bonus
7:08, 7:15, 7:19, 7:20, 6:48,
7:09, 7:14, 7:02, 7:39

Sunday, December 8, 2013

9 miles 73:15 (8:08/m) 63 miles for the week

Untitled by runperryrun at Garmin Connect - Details
short hills trails with bro Paul
7:55, 7:45, 7:48, 9:12 (decew hill), 
7:30, 8:03, 8:11, 9:05 (hydro hill), 7:43

Saturday, December 7, 2013

4 miles, 27:25 (6:51/m)

Untitled by runperryrun at Garmin Connect - Details
7:12, 6:42, 6:51, 6:37

5 miles

1 mile warm-up, Reindeer 5k Buffalo
race 3.1 miles 17:53, 3rd overall
Got to the race 5 minutes b4 it started:) no warm-up
1 mile cool down
http://www.buffalorunners.com/results/2013/Reindeer13.htm

Friday, December 6, 2013

easy 9 miles, 68:23 (7:35/m)

7:35, 7:33, 8:20, 8:14, 7:24, 7:23, 7:39, 7:43, 7:32

Thursday, December 5, 2013

Monday, December 2, 2013

Sunday, December 1, 2013

7 miles (4 X 1200 within)

1 mile warm-up some striders...
4 X 1200 off 2 minutes
progression 4:26, 4:23, 4:19, 4:13
4 mile cool down