Perry's 100 MPW
Perry's 100 MPW
Calvin Miller tune 🎸
Week 1: 40 miles Mon to Sun (Feb 5-11)
Strava blog
Thursday, February 9, 2012
Wednesday, February 8, 2012
7 miles roads, 47:11 (6:44/m)
Untitled by runperryrun at Garmin Connect - Details
7 miles roads, 47:11 (6:44/m)
3 hills course, up hydro hill around decew up jackson flats onto pelham to Glendale
6:54, 7:28(hydro hill), 6:32, 6:32, 6:21(down decew), 6:45, 6:34
7 miles roads, 47:11 (6:44/m)
3 hills course, up hydro hill around decew up jackson flats onto pelham to Glendale
6:54, 7:28(hydro hill), 6:32, 6:32, 6:21(down decew), 6:45, 6:34
Tuesday, February 7, 2012
5 miles 29:29 (5:53/m)
Untitled by runperryrun at Garmin Connect - Details
5 miles roads, 29:29 (5:53/m)
6:01, 6:01, 5:53, 5:47, 5:44.
5 miles roads, 29:29 (5:53/m)
6:01, 6:01, 5:53, 5:47, 5:44.
Sunday, February 5, 2012
Track 10 X 1 mile (200 jog)
13 miles total, 10 X 1 mile, with Jeff west park track
800 warm-up, couple strides,
5:58, 5:56, 5:57, 5:56, 6:00, 5:58, 5:57, 5:56, 5:56, 5:55,
1 mile cool down
800 warm-up, couple strides,
5:58, 5:56, 5:57, 5:56, 6:00, 5:58, 5:57, 5:56, 5:56, 5:55,
1 mile cool down
Thursday, February 2, 2012
5 miles 29:53 (5:58/m)
Untitled by runperryrun at Garmin Connect - Details
5 miles 29:53 (5:58/m)
1 mile warm-up, 12 X 400 (30 sec recovery), 1 mile cool down
6:35, 5:41, 5:39, 5:42, 6:13
5 miles 29:53 (5:58/m)
1 mile warm-up, 12 X 400 (30 sec recovery), 1 mile cool down
6:35, 5:41, 5:39, 5:42, 6:13
Wednesday, February 1, 2012
Road 5 miles 30:38 (6:07/m)
Untitled by runperryrun at Garmin Connect - Details
Road 5 miles 30:38(6:07/m)
6:15, 6:04, 6:05, 6:17, 5:54
Road 5 miles 30:38(6:07/m)
6:15, 6:04, 6:05, 6:17, 5:54
Tuesday, January 31, 2012
5 miles roads 31:29 (6:16/m)
5 miles roads 31:29 (6:16/m)
6:37, 6:08, 6:11, 6:10, 6:22
injuries at bay :)
Liking the adidas sonic
6:37, 6:08, 6:11, 6:10, 6:22
injuries at bay :)
Liking the adidas sonic
Sunday, January 29, 2012
13 miles, 1:31:00 (7:00/m)
Untitled by runperryrun at Garmin Connect - Details
13 miles out and back, with Jeff windy on the way back
1:31:00 (7:00/m)
7:33, 7:15, 6:54, 6:31, 6:36,
6:45, 6:36, 6:58, 6:50, 7:23,
7:07, 7:00, 7:25.
13 miles out and back, with Jeff windy on the way back
1:31:00 (7:00/m)
7:33, 7:15, 6:54, 6:31, 6:36,
6:45, 6:36, 6:58, 6:50, 7:23,
7:07, 7:00, 7:25.
Saturday, January 28, 2012
Thursday, January 26, 2012
3 miles steady
3 miles steady, 20:24 (6:48/m)
7:20, 6:35, 6:29
left calf 100%, left achilles is now tweaked
7:20, 6:35, 6:29
left calf 100%, left achilles is now tweaked
Wednesday, January 25, 2012
Monday, January 23, 2012
3 miles easy
On the roads for 3 miles after a week off due to left calf knot
Ran very easy and no sharp pains in calf, which is all I wanted today.
3 miles again tomorrow keeping it simple this week :)
Last year I was off for 1 month with this injury, not this year.
Ran very easy and no sharp pains in calf, which is all I wanted today.
3 miles again tomorrow keeping it simple this week :)
Last year I was off for 1 month with this injury, not this year.
Sunday, January 15, 2012
14.5 miles 1:38:04 (6:46/m)
Untitled by runperryrun at Garmin Connect - Details
14.5 miles 1:38:04 (6:46/m)with Jeff
7:01, 6:39, 6:42, 6:48, 6:43, 6:39, 6:55,
6:46, 6:46, 6:55, 6:45, 6:56, 6:38, 6:33,
3:13 (1/2 mile) left calf knot, iced it right after.
14.5 miles 1:38:04 (6:46/m)with Jeff
7:01, 6:39, 6:42, 6:48, 6:43, 6:39, 6:55,
6:46, 6:46, 6:55, 6:45, 6:56, 6:38, 6:33,
3:13 (1/2 mile) left calf knot, iced it right after.
Saturday, January 14, 2012
3 miles 18:36 (6:12/m)
Untitled by runperryrun at Garmin Connect - Details
3 miles 18:36 (6:12/m)
6:13, 6:07, 6:13
Winter is here, slip slide away, very hard to run fast with ice under the snow covered roads.
3 miles 18:36 (6:12/m)
6:13, 6:07, 6:13
Winter is here, slip slide away, very hard to run fast with ice under the snow covered roads.
Thursday, January 12, 2012
Wednesday, January 11, 2012
Tuesday, January 10, 2012
5 miles, 31:06 (6:13/m)
Untitled by runperryrun at Garmin Connect - Details
5 miles, 31:06 (6:13/m)
6:32, 6:14, 6:12, 5:59, 6:07
5 miles, 31:06 (6:13/m)
6:32, 6:14, 6:12, 5:59, 6:07
Monday, January 9, 2012
10 miles, Brock hill X 8
10 miles, Brock hill X 8, 1 mile warm-up,
8 X the Brock hill (800 meters), recovery jog down,
1 mile cool down
8 X the Brock hill (800 meters), recovery jog down,
1 mile cool down
Sunday, January 8, 2012
14 miles, 1:36:04 (6:51/m)
Untitled by runperryrun at Garmin Connect - Details
14 miles with Jeff into rockway, out to hiway 8
1:36:04 (6:51/m)
7:14, 6:50, 6:48, 6:48, 7:32, 6:41, 6:29, 6:41, 6:59, 6:48, 6:52, 6:47, 6:40, 6:46
14 miles with Jeff into rockway, out to hiway 8
1:36:04 (6:51/m)
7:14, 6:50, 6:48, 6:48, 7:32, 6:41, 6:29, 6:41, 6:59, 6:48, 6:52, 6:47, 6:40, 6:46
Saturday, January 7, 2012
3 miles 16:59
1 mile warm-up, strides, 3 miles on the track, 16:59
5:35, 5:42, 5:42
1 mile cool down
5:35, 5:42, 5:42
1 mile cool down
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