Perry's 100 MPW
Perry's 100 MPW
Calvin Miller tune 🎸
Week 1: 40 miles Mon to Sun (Feb 5-11)
Strava blog
Wednesday, August 18, 2010
a.m. 7 miles (6 mile tempo run 35:10, 5:52/m)
a.m. 6 mile tempo run, 35:10 (6:15, 5:53, 5:52, 5:47, 5:44, 5:39) 1 mile cool down
Tuesday, August 17, 2010
p.m. 8 miles 3 hills
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p.m. easy 8 up hydro hill and down decew up Jackson flats, 1:03:41 (7:57/m)
p.m. easy 8 up hydro hill and down decew up Jackson flats, 1:03:41 (7:57/m)
Monday, August 16, 2010
15 miles hills trails
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15 miles on trails and hills 1:57:36(7:50/m)
15 miles on trails and hills 1:57:36(7:50/m)
Saturday, August 14, 2010
5 mile tempo roads 30:37 (6:06/m)
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Ran 5 mile tempo on the roads 30:37 (6:06 pace)
6:15, 6:10, 6:08, 5:58, 6:01. The last tempo I did in 32:07(6:24) on the same course
Ran 5 mile tempo on the roads 30:37 (6:06 pace)
6:15, 6:10, 6:08, 5:58, 6:01. The last tempo I did in 32:07(6:24) on the same course
Friday, August 13, 2010
Thursday, August 12, 2010
Mueller/Checkers mile 4:58
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71, 73, 75, 74 for each 400 on the Garmin, I was the third Master and 12th overall. Pretty good for no real speed work for a mile race.
71, 73, 75, 74 for each 400 on the Garmin, I was the third Master and 12th overall. Pretty good for no real speed work for a mile race.
Tuesday, August 10, 2010
easy 4 miles with 4 X 100 strides
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4 miles trails/hills 4 X 100 strides, very humid 31:20(7:49/m)
4 miles trails/hills 4 X 100 strides, very humid 31:20(7:49/m)
Sunday, August 8, 2010
100 miles in 7 days complete
easy 7 down to Port/brothers house 59:03, felt pretty tired for this one. 100 is complete, easy few days and hop in the mile race for fun.
6 miles 46:40 (7:46/m)
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6 miles trails/roads 46:40(7:46/m)....7 miles to go this evening to hit 100....Not sure why but the last day seems to be tough mentally....one brick to go for wall #1.
6 miles trails/roads 46:40(7:46/m)....7 miles to go this evening to hit 100....Not sure why but the last day seems to be tough mentally....one brick to go for wall #1.
Saturday, August 7, 2010
13 miles easy
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13 miles on trails/hills in 1:43:16 (7:56/m) Legs felt very good at 2 miles, not sure why just seemed like I had extra energy today.....I guess when you hit 76 miles in a week the legs start to flow. 13 tomorrow to hit 100.
13 miles on trails/hills in 1:43:16 (7:56/m) Legs felt very good at 2 miles, not sure why just seemed like I had extra energy today.....I guess when you hit 76 miles in a week the legs start to flow. 13 tomorrow to hit 100.
Friday, August 6, 2010
p.m. 8 mile easy run along trails
p.m. First 2 miles pretty heavy legs and felt better as run went on.
morning run 6 miles 16 X 100 strides
a.m. 6 miles: 2 mile warm-up/16 X 100 strides 100 jog/2 mile cool down....cleaning up the form. Currently at 66 miles for the week-I'll get in 8 tonight for 74 and 13 miles both sat and sun will get me to 100 the 3rd time I have ever done 100 and this will be the first time in 2010.....not done yet though ;)
Thursday, August 5, 2010
8 miles trails (59:19) (7:22/m)
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p.m. 8 miles with Jeff Merit trail, 59:19(7:22/m)
p.m. 8 miles with Jeff Merit trail, 59:19(7:22/m)
6 miles easy 46:47
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a.m 6 mile buffer run in Welland along the path 46:47
a.m 6 mile buffer run in Welland along the path 46:47
Wednesday, August 4, 2010
p.m. 8 miles trails/hills 1:03:33
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8 miles, 1:03:33. Had a Java and a carb drink and two 10 minute power naps between runs. Refreshed the legs felt good heaviness was gone tonight.
8 miles, 1:03:33. Had a Java and a carb drink and two 10 minute power naps between runs. Refreshed the legs felt good heaviness was gone tonight.
am:Track 12 X 400(80) 400 jog
8.2 miles, 2 mile warm-up legs very heavy first couple laps, 4 X 75 strides feeling better, 12 X 400 in 80 (400 jog). Toughest day yet in the 100 mile week quest.
Tuesday, August 3, 2010
8 miles trails (2nd run)
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evening run 8 miles 1:03:03 Merrit trail with Jeff for 6 miles and i continued on for 2 more
evening run 8 miles 1:03:03 Merrit trail with Jeff for 6 miles and i continued on for 2 more
morning run 6.25 miles (4 X 100 speed drill)
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morning run 6.25 miles (4 X 100 speed drill) 47:32 (7:36/mile)in Welland on paved trail.....1st mile was rough wasn't feeling so great. Kept pace with a few rowing shells on the water.
morning run 6.25 miles (4 X 100 speed drill) 47:32 (7:36/mile)in Welland on paved trail.....1st mile was rough wasn't feeling so great. Kept pace with a few rowing shells on the water.
Monday, August 2, 2010
evening 5 mile tempo, 32:07 (6:24/m)
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Double run day, evening 5 mile tempo roads, took it easy first half mile then picked it up. 6:59, 6:15, 6:16, 6:19, 6:17=32:07(6:24/mile)
Double run day, evening 5 mile tempo roads, took it easy first half mile then picked it up. 6:59, 6:15, 6:16, 6:19, 6:17=32:07(6:24/mile)
a.m. 11 miles hills trails
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Early 11 mile lactate buffering morning run on the hills/trails. There were a couple fishermen out there fishing and me hitting the trails with the sun coming up. (1:35:10) Oh and there are a few black flies no longer....pests.
Early 11 mile lactate buffering morning run on the hills/trails. There were a couple fishermen out there fishing and me hitting the trails with the sun coming up. (1:35:10) Oh and there are a few black flies no longer....pests.
Sunday, August 1, 2010
5k race 17:26 1st
Basically went out in 3:30 the first km then ran 3:25 for the 2nd km and went 3:30's for the rest cruised it. No mile split or 2 mile split. Time for 5 mile steady/tempo runs to get stronger.
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