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

Monday, December 19, 2011

10 miles roads 61:11 (6:07/m)

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10 miles roads 61:11 (6:07/m)
6:17, 6:00, 5:59, 6:17, 6:14, 6:08, 6:12, 6:10, 6:05, 5:43

Saturday, December 17, 2011

6 miles 40:11(6:42/m)

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6 miles with Jeff roads 40:11(6:42/m)
7:27, 6:38, 6:27, 6:16, 6:15, 7:05

Wednesday, December 14, 2011

Monday, December 12, 2011

easy 7.5 miler, 57:58 (7:44/m)

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easy 7.5 miler, 57:58 (7:44/m)
7:48, 8:56, 7:19, 7:17, 7:08, 7:33, 7:35, 4:18(1/2 mile)

Sunday, December 11, 2011

10 miles 63:44 (6:22/m)

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10 miles with Jeff, 63:44 (6:22/m) windy windy windy, roads legs felt solid, breathing well, too bad it was so windy, couldn't gauge my fitness.
6:13, 6:09, 6:03, 5:55, 6:17, 6:36, 6:49(wind), 6:20, 6:27, 6:50(wind)
2 mile cool down

Thursday, December 8, 2011

6 miles, 40:49 (6:48/m)

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6 miles 40:49 (6:48/m) with Jeff on the roads
7:03, 6:27, 6:38, 7:01, 6:55, 6:41

Tuesday, December 6, 2011

Hills 8 X Brock hill

1 mile warm-up, 8 X Brock hill, 1 mile cool down

Sunday, December 4, 2011

12 miles 1:19:16 (6:36/m)

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12 miles with Jeff 1:19:16 (6:36/m)
7:19, 6:59, 6:37, 6:40, 6:54, 6:32, 6:31, 6:04, 6:18, 6:22, 6:19, 6:35

Saturday, December 3, 2011

Track 12 X 400 (100 jog)

1 mile warm-up, 12 X 400 (100 jog recovery) 1 mile cool down

Thursday, December 1, 2011

Wednesday, November 30, 2011

5 miler roads, 28:57 (5:47/m)

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5 miler roads, 28:57 (5:47/m) in pelham, went out a bit too fast on this one,
I was wondering why I felt winded
5:34, 5:48, 5:52, 5:57(uphill), 5:42

Sunday, November 27, 2011

Saturday, November 26, 2011

10 X 1 mile (200 jog rec) Track

10 X 1 mile with 200 jog recovery,
5:53, 5:45, 5:47, 5:48, 5:48, 5:48, 5:48, 5:50, 5:51, 6:00(wind unreal)
= 58:18 for a flat 10 miles

Thursday, November 24, 2011

6 miles 41:23 (6:53/m)

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6 miles 41:23 (6:53/m)with Jeff on the roads
7:22, 6:38, 6:36, 6:59, 7:00, 6:41

Wednesday, November 23, 2011

7 miles easy

7 miles trails easy run, sore legs from hills, back has improved...no deep breathing though :)

Tuesday, November 22, 2011

5 X hydro hill 2:38's

1.5 warm-up, 5 X Hydro hill in 2:38, jog back down the hydro and 1 mile cool down
My back is still sore from the candy cane(muscle pull), legs are now sore from the hillwork, tomorrow will be a tough day getting up out of bed :)

Sunday, November 20, 2011

5k 17:22 3rd overall

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Candy Cane 5 k long course it's 5.25 km,not sure why it's not measured right, I have done this race 3 years in a row and every year comes out .25 over or 40 seconds or so
Anyhow, the conversion is equivalent to a 17:22 5k

Wednesday, November 16, 2011

Tuesday, November 15, 2011

5 X 400 (30 sec rest)

1 mile warm up, 5 X 400(30 sec rest) on the roads 1 mile cool down