Perry's 100 MPW
Perry's 100 MPW
Calvin Miller tune 🎸
Week 1: 40 miles Mon to Sun (Feb 5-11)
Strava blog
Monday, January 17, 2011
Sunday, January 16, 2011
12.12 miles 1:27 (7:10/m)
Untitled by runperryrun at Garmin Connect - Details 12.12 miles with Jeff 1:27 (7:10/m) snowy roads
Avg HR: 147 bpm
Max HR: 210 bpm
Avg HR: 79 % of Max
Max HR: 114 % of Max
Avg HR: 147 bpm
Max HR: 210 bpm
Avg HR: 79 % of Max
Max HR: 114 % of Max
Saturday, January 15, 2011
5 miles slip/slide run
Untitled by runperryrun at Garmin Connect - Details 1 mile warm-up, 3 mile tempo, 1 mile cool down
6:33/6:42/6:33
Avg HR: 159 bpm
Max HR: 182 bpm
Avg HR: 86 % of Max
Max HR: 98 % of Max
6:33/6:42/6:33
Avg HR: 159 bpm
Max HR: 182 bpm
Avg HR: 86 % of Max
Max HR: 98 % of Max
Friday, January 14, 2011
8 miles easy
Untitled by runperryrun at Garmin Connect - Details 8 miles easy through effingham snowy roads footing poor 61:51 (7:43/m)
Avg HR: 144 bpm Max HR: 158 bpm,
Avg HR: 78 % of Max Max HR: 85 % of Max
Avg HR: 144 bpm Max HR: 158 bpm,
Avg HR: 78 % of Max Max HR: 85 % of Max
Thursday, January 13, 2011
snowy 6 miler 43:13 (7:11/m)
Untitled by runperryrun at Garmin Connect - Details snowy 6 miler 43:13 (7:11/m) with Jeff on the roads and snow covered footing is getting better.
Avg HR: 149 bpm
Max HR: 167 bpm
Avg HR: 81 % of Max
Max HR: 90 % of Max
Avg HR: 149 bpm
Max HR: 167 bpm
Avg HR: 81 % of Max
Max HR: 90 % of Max
Tuesday, January 11, 2011
Monday, January 10, 2011
8 miles 52:30 (6:33/m)
Untitled by runperryrun at Garmin Connect - Details8 miles (52:30) 6:33/m in Effingham out 4 back 4 roads snow packed so footing not great.....did 5 X short hill after the run 6:15, 6:49, 6:49, 6:29, 6:11, 6:16, 7:11
Avg HR: 170 bpm
Max HR: 226 bpm
Avg HR: 92 % of Max
Max HR: 122 % of Max
Avg HR: 170 bpm
Max HR: 226 bpm
Avg HR: 92 % of Max
Max HR: 122 % of Max
Back from Florida
Got in a 10 miles on the Tuesday and 3 on the Wed with 2 sets of 10 X 100 striders
Sunday, January 2, 2011
11.10 miler 1:19:13 (7:08/m)
Untitled by runperryrun at Garmin Connect - Details11.10 miles with Jeff roads and trails, 1:19:13 (7:08/m)calves a bit tight but loosened up during the run.
Saturday, January 1, 2011
3 mile race 16:30 (5:30/m), 2nd
Untitled by runperryrun at Garmin Connect - Details Last year I ran 17:00, so good improvement I took it out harder this year and there was no one with me for the first mile. 5:30, 5:40, 5:20 for 2nd overall winner 16:28.
Avg HR: 173 bpm
Max HR: 181 bpm
Avg HR: 94 % of Max
Max HR: 98 % of Max
Avg HR: 173 bpm
Max HR: 181 bpm
Avg HR: 94 % of Max
Max HR: 98 % of Max
Friday, December 31, 2010
2210 miles logged for 2010
2010 mileage 2210 (average over 52 weeks, 42.4 miles a week)
2009 mileage 1978 (average 38 miles a week)
=232 miles more
2009 mileage 1978 (average 38 miles a week)
=232 miles more
Thursday, December 30, 2010
3 miles easy roads 21:06 (7:02/m)
Legs are recovered from the 10 mile race, good to go for New Years day 3 miler.
Wednesday, December 29, 2010
3 miles 21:20 (8 X 30 seconds, 30 rec)
2 days off after 10 miler, legs okay today, hopefully good for Sat race. Left achilles is tweaked a bit and general fatigue.
Sunday, December 26, 2010
10 miler boxing day 1:01:11(6:08/m)
Untitled by runperryrun at Garmin Connect - Details
5:58, 05:51, 5:55, 6:07, 6:12, 6:13, 5:53, 6:37, 5:55, 5:58
Garmin stats 1:01:13 10.09 miles 06:03/m
Avg HR: 168 bpm
Max HR: 175 bpm
Avg HR: 91 % of Max
Max HR: 95 % of Max
5:58, 05:51, 5:55, 6:07, 6:12, 6:13, 5:53, 6:37, 5:55, 5:58
Garmin stats 1:01:13 10.09 miles 06:03/m
Avg HR: 168 bpm
Max HR: 175 bpm
Avg HR: 91 % of Max
Max HR: 95 % of Max
Saturday, December 25, 2010
Friday, December 24, 2010
Thursday, December 23, 2010
Tuesday, December 21, 2010
Sunday, December 19, 2010
10.3 miles easy 75:31 (7:20/m)
Untitled by runperryrun at Garmin Connect - Details10.3 miles with Jeff roads trails up hydro hill and snow 75:31 (7:20/m)
Friday, December 17, 2010
7 miles easy
Untitled by runperryrun at Garmin Connect - Details 7 miler in St. John 30 hills run easy with the Brock U team.
Thursday, December 16, 2010
7 mile 30 hill run in the snow 50:28 (7:12/m)
Untitled by runperryrun at Garmin Connect - Details7 mile 30 hill run in the snow 50:28 (7:12/m) first mile I hit 6:00 with half decent footing and then took it easy doing 6 X 100 within the run. Orchard footing was snow and ice.
Tuesday, December 14, 2010
8 miles (2 X 2 miles workout)
Untitled by runperryrun at Garmin Connect - Details2 mile easy on snowy trails, 2 X 2 miles on icy roads so footing not normal hence the slow times 6:33, 6:29, 6:52, 6:47. 2 mile jog
Sunday, December 12, 2010
11.43 miles in 1:19:10 (6:55/m) roads
Untitled by runperryrun at Garmin Connect - Details11.43 miles in 1:19:10 (6:55/m) with Jeff. Good run on the roads rainy.
Thursday, December 9, 2010
10 miles 1:02:38 (6:15/m)
Untitled by runperryrun at Garmin Connect - Details 10 mile threshold run 1:02:38 (6:15/m) Average heart rate 161bpm Brock out to merritville/decew/cataract/holland to brown fence on right(31:00 out, 31:38 back) tough in cold and wind cardiac road tough on the way back. mile splits 5:56/6:04/6:13/6:23/6:18/6:02/6:29/6:25/6:31/6:11 87% of max HR
Wednesday, December 8, 2010
3 hills, 8 miler 56:45 (7:03/m)
Untitled by runperryrun at Garmin Connect - Details 3 hills, 8 miler from Brock 56:45 (7:03/m) First 3 miles good temp HR 160's, 6:07, 6:16(wind), 5:57 then easy running with the man Mr. Kore 81% of max
Tuesday, December 7, 2010
2 days of self imposed rest
14 days of running so taking Monday and Tuesday off time to rest a bit, under-pad of left foot is progressively getting worse, so I'll let it heal a bit and get back on the road Wed....hopefully the snow will be clear on the roads and the body will be ready for hills/strength work for the winter.
Sunday, December 5, 2010
11.41 miles, 1:23:41 (7:19/m) (50 miles for the week and last week)
Untitled by runperryrun at Garmin Connect - Details 11.41 miles 1:23:41 (7:19/m) with Jeff roads for 5 miles trails for 6 average heart rate 149 bpm 81% of max
Saturday, December 4, 2010
3 miles easy 6 X 100 strides
Untitled by runperryrun at Garmin Connect - Details easy 3 miles, 23:44 (7:53/m) with 6 X 100 pick ups within, 161, 155, 156, 158, 151, 152. average hr 134 bpm 72% of max
Friday, December 3, 2010
8 X Hansler hill workout, 7 miles
Untitled by runperryrun at Garmin Connect - Details 7 miles total hill workout hansler with Gary. 3 mile warm-up and 8 X Hansler hill jog down for recovery and cool down heart rate on each hill repeat 154, 158, 162, 162, 160, 161, 160, 161, 161, 159 70% of max whole run
Thursday, December 2, 2010
6 miles roads 41:33 (6:55/m)
Untitled by runperryrun at Garmin Connect - Details6 miler roads with Jeff 41:33 (6:55/m) average heart rate 147 bpm, 79% of max HR equals the aerobic zone
Wednesday, December 1, 2010
7.07 miles 44:36 (6:18/m) avg hr 164bpm Lactate threshold zone
Untitled by runperryrun at Garmin Connect - Details7.07 miles 44:36 (6:18/m) roads, winter is here. Used the heart rate monitor in unison with garmin watch worked well my heart rate hit 200 in the first mile and leveled off for the 4 X 5 minute fartleks with 3 minutes steady in between 6:28, 5:53, 6:05, 6:22, 6:27, 6:23, 6:29 0.07-26 seconds
Max HR 207 bpm , avg HR 164 bpm 89% of max
Max HR 207 bpm , avg HR 164 bpm 89% of max
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