Perry's 100 MPW
Perry's 100 MPW
Calvin Miller tune 🎸
Week 1: 40 miles Mon to Sun (Feb 5-11)
Strava blog
Tuesday, March 23, 2010
12 X 400(100 jog) 79's(5:16 mile pace)
2 mile warm-up, 4 X 75 strides, 12 X 400(100 jog), 2 mile cool down rainy and windy 78, 78, 79, 79, 79, 79, 79, 79, 79, 79, 80, 80 pacework (5:16/m)
Sunday, March 21, 2010
13 easy road/trail 1:35:22 (7:20/m)
13 miles 1:35:22(7:20/m)with Jeff 5 mile road loop, and merrit trail into port and back
Saturday, March 20, 2010
2 mile time trial (11:30) very windy
1 mile warm-up, 4 X 50 stride outs, 2 mile time trail (5:40, 5:50) 11:30 very windy. 1 mile cool down.
Friday, March 19, 2010
6.15 easy run 47:16 (7:41/m)
6.15 miles 47:16 (7:41/m) easy run around the Welland island with Rover and AK.
Thursday, March 18, 2010
10 miles hilly 1:15:23 (7:32/m)
10 miles hilly 1:15:23 (7:32/m) home-trails-hydro-st. Davids-merittville-decew-cardiac-morninstar trail-decew-pelham home last 2 miles did 10 X 100 speed drill
Wednesday, March 17, 2010
Track 12 X 400 (100 jog)
1 mile warm-up, 4 X 50 stride outs, 12 X 400(100 jog), 77, 76, 75, 75, 76, 76, 77, 75, 76, 76, 76, 77. 1 mile cool down Pacework (5:04 mile pace)
Tuesday, March 16, 2010
Hilly 10 easy 1:16:07 (7:36/mile)
Hilly 10 miles 1:16:07 (7:36/m) home trail up the hydro, St. David, Merittville, over bridge on path to decew, up around lake Gibson trail back on decew, up Jackson flats hill, pelham, Glendale, Riverview until I hit 10 miles
Monday, March 15, 2010
Anaerobic power workout 12 X 400(400 jog)
8 miles total, 1 mile warm-up 4 X 50 speed drill,
12 X 400 with 400 jog recovery.
76, 76, 76, 76, 75, 73, 74, 74, 75, 75, 75, 75.
Note the middle 4 there was no wind.
Cool down 1 mile.
12 X 400 with 400 jog recovery.
76, 76, 76, 76, 75, 73, 74, 74, 75, 75, 75, 75.
Note the middle 4 there was no wind.
Cool down 1 mile.
Sunday, March 14, 2010
14 miles 1:40:49 (7:11/mile)
ran 14 with Jeff home, northcliff, lockhart, glenridge, woodside, east hampton, glendale, welland can parkway till 7 miles then turned around.
Saturday, March 13, 2010
5k Slainte in 17:18(5:32, 5:30, 5:02) 5:34/mile
2 mile warm-up 4 X 100 strides 5k road race, wicked wind the first 3 k on hamilton mountain then down the mountain 5:32, 5:30, 5:02, 17:18 for 5k, 3:28/km,
http://www.chiptimeresults.com/resultsreader.php?y=2010&r=SlainteS.htm 5:34/mile
http://www.chiptimeresults.com/resultsreader.php?y=2010&r=SlainteS.htm 5:34/mile
Thursday, March 11, 2010
Tuesday, March 9, 2010
easy 6 miles with 10 X 100
6.01 miles with Mark he was on his bike on the greater niagara parkway trail st. Catharines up to Thorold did 10 X 100 within 49:51 (8:17/m)
Monday, March 8, 2010
Finally Track work 12 X 400 (100 jog)
1 mile warm-up, 4 X 50 sprint drill, 12 X 400 (100 meter jog recovery) 80, 80, 80, 80, 80, 80, 80, 80, 80, 80, 80, 78. 1 mile cool down. Pacework 5:20 mile pace.
Sunday, March 7, 2010
14 miles 1:51:38(7:58/m)
14 miles 1:51:38(7:58/m) Ran effingham, home pelham, effingham, roland, sulphur springs, effingham, metler, hansler, hollow, holland, cataract, morningstar mill. http://www.gmap-pedometer.com/?r=3525063 Ran out of steam today and stopped at 14.
Saturday, March 6, 2010
Thursday, March 4, 2010
6.06 miles (44:34) 7:21/mile
ran 6.06 (44:34) 7:21/m miles with Jeff in legs still sore may have to hit the ice bath to get the inflammation down before the race
Wednesday, March 3, 2010
5.05 miles roads (33:10, 6:34/m)
5.05 miles on the roads 1 mile warm-up pick up effort 70-80% effort for 3 miles 7:01, 6:11, 6:18, 6:17, 6:59 = 33:10 (6:34/mile)
Tuesday, March 2, 2010
6 miles 42:49 (7:07/m)
6 miles in 42:49(7:07/m) easy legs still sore a bit of a struggle out there will be nice when legs are back to normal
Monday, March 1, 2010
8 miles 56:59 (7:07/m)
ran 8 miles in 56:59(7:07/m), home, riverview, lockhart, brock hill, decew(detour grass road), pelham, glendale home(did 10 X 100 meter speed drill within the run)
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