hydro hill trails by runperryrun at Garmin Connect - Details
12 miles, 1:37:14 (8:06/m) hilly trails,
7:45, 8:55, 8:05, 7:26, 7:25, 8:02,
8:12, 7:44, 7:54, 8:53, 7:52, 8:54
Perry's 100 MPW
Perry's 100 MPW
Calvin Miller tune 🎸
Week 1: 40 miles Mon to Sun (Feb 5-11)
Strava blog
Saturday, April 6, 2013
Wednesday, April 3, 2013
Monday, April 1, 2013
Sunday, March 31, 2013
Tuesday, March 26, 2013
Saturday, March 23, 2013
Monday, March 18, 2013
Sunday, March 17, 2013
Track, 4 X 400, 1200, 1000, 800
Track with Jeff(calf held up)
1 mile warm-up
4 X 400 (400 jog) 80, 76, 75, 74
800 jog
1200 4:12 (400 jog) 1000 3:25 400 jog 800 2:44
1 mile cool down
Saturday, March 16, 2013
Calf rehab day 2
800 run 100 walk X 4
no problem with calf, progress, doubled the total distance from 1 mile to 2 miles and duration of each bout from 400 to 800. Tomorrow ditto:)
no problem with calf, progress, doubled the total distance from 1 mile to 2 miles and duration of each bout from 400 to 800. Tomorrow ditto:)
Friday, March 15, 2013
Calf rehab
400 run, 200 walk x 4.....bloodflow into the calf and no twinge or popping....so progress was made repeat tomorrow :)
Monday, March 11, 2013
Sunday, March 10, 2013
Track 6 x 300, 3 X 1000
Hit the track with Matt and Jeff....
1 mile warm-up, strides
6 X 300(300 jog) 55, 55, 54, 54
600 jog set break
3 X 1000 (500 jog) 3:23, 3:25, 3:24
1 mile cool down
Saturday, March 9, 2013
15 miles, 1:42:45 (6:51/m)
with Jeff, hill work thurs
put some junk in the legs
7:19, 6:46, 6:56, 6:43, 6:44,
6:45, 6:53, 6:52, 7:06, 6:50,
6:50, 6:46, 6:51, 6:32, 6:45
http://connect.garmin.com/activity/282235283
Thursday, March 7, 2013
hillwork, 1 hour, 7.06 miles
Untitled by runperryrun at Garmin Connect - Details
1 hour of hills, 7.06 miles (8:29/m)
1 mile warm-up,Hydro hill beginning of railing to the top 5 times, then ran the bottom portion on pavement the railing 5 times, then 5 X 100 strides....and back in 1 mile cool down.
8:01, 8:32, 8:23, 9:00, 8:48, 8:43, 8:07
.06, 25.6
1 hour of hills, 7.06 miles (8:29/m)
1 mile warm-up,Hydro hill beginning of railing to the top 5 times, then ran the bottom portion on pavement the railing 5 times, then 5 X 100 strides....and back in 1 mile cool down.
8:01, 8:32, 8:23, 9:00, 8:48, 8:43, 8:07
.06, 25.6
Wednesday, March 6, 2013
13 miles, 1:40:51 (7:45/m)
Untitled by runperryrun at Garmin Connect - Details
easy run
shake out the legs from the track yesterday
trails too wet still, so trails and roads combination today
a lot of mud:)
7:58, 8:18, 8:06, 7:49, 7:25, 7:26,
7:34, 7:39, 7:34, 7:37, 7:47, 7:37, 7:53
easy run
shake out the legs from the track yesterday
trails too wet still, so trails and roads combination today
a lot of mud:)
7:58, 8:18, 8:06, 7:49, 7:25, 7:26,
7:34, 7:39, 7:34, 7:37, 7:47, 7:37, 7:53
Tuesday, March 5, 2013
12 miles at the track
12 miles total
3 mile warm-up, strides within last mile 150's X 4
8 X 200(200 jog) 38, 38, 38, 37, 36, 36, 36, 36
400 jog
4 X 800(400 jog) 2:45, 2:45, 2:45, 2:45
3.5 mile cool down and drills
Saturday, March 2, 2013
Shamrock 8k, 29:32
Untitled by runperryrun at Garmin Connect - Details
2 mile warm-up strides,
ran the shamrock 8k road race 5500 people
5:45, 5:46, 6:12, 6:27, 5:20
2 mile cool down
had some right calf issues at 2 miles, hard to push off
scroll down to the 8k
http://results.score-this.com/SearchresultsPageSSChipStart.html?raceid=20130302OFWS
2 mile warm-up strides,
ran the shamrock 8k road race 5500 people
5:45, 5:46, 6:12, 6:27, 5:20
2 mile cool down
had some right calf issues at 2 miles, hard to push off
scroll down to the 8k
http://results.score-this.com/SearchresultsPageSSChipStart.html?raceid=20130302OFWS
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