Track, 1 mile warm-up strides
4 X 1200 (2 min rec) 4:07, 4:05, 4:03, 4:03
4 X 200, 34, 34, 33, 34
1 mile cool down
Perry's 100 MPW
Perry's 100 MPW
Calvin Miller tune 🎸
Week 1: 40 miles Mon to Sun (Feb 5-11)
Strava blog
Tuesday, March 11, 2014
Monday, March 10, 2014
Sunday, March 9, 2014
16 miles, 1:51:14 (6:57/m)
7:22, 6:52, 7:04, 6:54
7:03, 7:02, 6:52, 7:05
6:58, 6:51, 7:23, 7:24
7:09, 6:37, 6:23, 6:15
7:03, 7:02, 6:52, 7:05
6:58, 6:51, 7:23, 7:24
7:09, 6:37, 6:23, 6:15
Saturday, March 8, 2014
Friday, March 7, 2014
7 miles, 43:55 (6:16/m)
Untitled by runperryrun at Garmin Connect - Details
7:36, 5:56, 5:58, 5:50, 5:44, 5:30, 7:17
7:36, 5:56, 5:58, 5:50, 5:44, 5:30, 7:17
Wednesday, March 5, 2014
Tuesday, March 4, 2014
6 miles, 44:39 (7:26/m)
Untitled by runperryrun at Garmin Connect - Details
7:32, 7:12, 7:44, 7:48, 7:13, 7:07
with Jeff and snow
7:32, 7:12, 7:44, 7:48, 7:13, 7:07
with Jeff and snow
Monday, March 3, 2014
Sunday, March 2, 2014
16 miles, 1:56:02 (7:15/m)
Untitled by runperryrun at Garmin Connect - Details
7:23, 7:14, 7:14, 7:16
7:19, 7:15, 7:20, 7:15
7:16, 6:59, 7:03, 7:00
7:16, 7:28, 7:22, 7:14
with Jeff
7:23, 7:14, 7:14, 7:16
7:19, 7:15, 7:20, 7:15
7:16, 6:59, 7:03, 7:00
7:16, 7:28, 7:22, 7:14
with Jeff
Saturday, March 1, 2014
Wednesday, February 26, 2014
5 miles 35: (7:20/m)
Untitled by runperryrun at Garmin Connect - Details
7:31, 7:04, 7:10, 7:25, 7:25
with Jeff, polar vortex is back:)
7:31, 7:04, 7:10, 7:25, 7:25
with Jeff, polar vortex is back:)
Tuesday, February 25, 2014
Monday, February 24, 2014
Sunday, February 23, 2014
10 miles, 1:07:58 (6:47/m)
Untitled by runperryrun at Garmin Connect - Details
7:37, 5:48, 7:19, 5:43, 7:18,
5:48, 7:34, 5:45, 7:41, 7:21
with Jeff
7:37, 5:48, 7:19, 5:43, 7:18,
5:48, 7:34, 5:45, 7:41, 7:21
with Jeff
Saturday, February 22, 2014
12 miles, 1:28:44 (7:23/m)
into effingham hilly and windy
6:47, 6:54, 6:41, 7:25,
7:44, 8:23 (effingham)6:45, 6:58,
7:31, 8:24(decew)7:39, 7:14
6:47, 6:54, 6:41, 7:25,
7:44, 8:23 (effingham)6:45, 6:58,
7:31, 8:24(decew)7:39, 7:14
Thursday, February 20, 2014
Wednesday, February 19, 2014
Sunday, February 16, 2014
15 miles, 1:42:54 (6:51/m)
into Rockway
easy 5, 7:34, 7:01, 7:17, 7:20, 7:23
steady 4, 6:44, 6:30, 6:30, 6:32,
easy mile up rockway hill 8:05
pick up 4, 6:05, 6:11, 6:10, 6:06
easy mile 6:54
easy 5, 7:34, 7:01, 7:17, 7:20, 7:23
steady 4, 6:44, 6:30, 6:30, 6:32,
easy mile up rockway hill 8:05
pick up 4, 6:05, 6:11, 6:10, 6:06
easy mile 6:54
Saturday, February 15, 2014
Thursday, February 13, 2014
Wednesday, February 12, 2014
Tuesday, February 11, 2014
5 miles, 35:38 (7:07/m)
Untitled by runperryrun at Garmin Connect - Details
7:04, 6:45, 7:04, 7:07, 7:34(deep snow)
7:04, 6:45, 7:04, 7:07, 7:34(deep snow)
Monday, February 10, 2014
Sunday, February 9, 2014
14 miles, 1:48:55 (7:46/m)
Untitled by runperryrun at Garmin Connect - Details
7:57, 7:34, 8:12, 7:31, 7:44,
7:27, 7:30, 7:39, 7:29, 9:20(hydro hill)
7:50, 7:43, 7:51, 7:03
snow covered roads....no traction with Jeff:)
7:57, 7:34, 8:12, 7:31, 7:44,
7:27, 7:30, 7:39, 7:29, 9:20(hydro hill)
7:50, 7:43, 7:51, 7:03
snow covered roads....no traction with Jeff:)
Friday, February 7, 2014
Wednesday, February 5, 2014
Tuesday, February 4, 2014
Monday, February 3, 2014
5 miles 38:42 (7:42/m)
Untitled by runperryrun at Garmin Connect - Details
7:48, 7:31, 8:04, 7:43, 7:21
7:48, 7:31, 8:04, 7:43, 7:21
Sunday, February 2, 2014
18 miles, 2:10:45 (7:15/m)
Untitled by runperryrun at Garmin Connect - Details
7:27, 6:55, 7:07, 7:20, 7:12, 7:06
7:27, 7:09, 7:13, 7:09, 6:58, 7:19
7:04, 7:05, 7:27, 7:22, 7:31, 7:42
with Jeff slip sliding way:)
7:27, 6:55, 7:07, 7:20, 7:12, 7:06
7:27, 7:09, 7:13, 7:09, 6:58, 7:19
7:04, 7:05, 7:27, 7:22, 7:31, 7:42
with Jeff slip sliding way:)
Saturday, February 1, 2014
3 miles, 18:11 (6:03/m)
Untitled by runperryrun at Garmin Connect - Details
uptempo 3, slippery ice and snow
6:10, 5:58, 6:00
uptempo 3, slippery ice and snow
6:10, 5:58, 6:00
Thursday, January 30, 2014
Monday, January 27, 2014
3 miles easy, 23:02 (7:40/m)
Untitled by runperryrun at Garmin Connect - Details
feet cold from the get go, till the end, never had cold feet b4
7:36, 7:22, 8:03
feet cold from the get go, till the end, never had cold feet b4
7:36, 7:22, 8:03
Sunday, January 26, 2014
15 miles, 1:52:41 (7:30/m)
Untitled by runperryrun at Garmin Connect - Details
snowshoe running:)
with Jeff
7:53, 7:08, 7:01, 7:24, 7:20,
7:26, 7:05, 7:30, 7:41, 7:37,
7:13, 7:55, 7:48, 7:42, 7:49
snowshoe running:)
with Jeff
7:53, 7:08, 7:01, 7:24, 7:20,
7:26, 7:05, 7:30, 7:41, 7:37,
7:13, 7:55, 7:48, 7:42, 7:49
Saturday, January 25, 2014
6 miles, 45:33 (7:35/m)
Untitled by runperryrun at Garmin Connect - Details
Tundra continues:)
7:53, 7:09, 7:12, 7:31, 7:43, 8:01
Tundra continues:)
7:53, 7:09, 7:12, 7:31, 7:43, 8:01
Thursday, January 23, 2014
5 miles, 39:14 (7:52/m)
Untitled by runperryrun at Garmin Connect - Details
8:13, 7:36, 7:48, 7:42, 7:53
with Jeff in the Tundra
8:13, 7:36, 7:48, 7:42, 7:53
with Jeff in the Tundra
Tuesday, January 21, 2014
3 miles, 22:18 (7:26/m)
Untitled by runperryrun at Garmin Connect - Details
snow covered roads, a bit chilly at -17
7:16, 7:18, 7:40
snow covered roads, a bit chilly at -17
7:16, 7:18, 7:40
Monday, January 20, 2014
Saturday, January 18, 2014
am: 7 miles, 54:14 (7:44/m)
Untitled by runperryrun at Garmin Connect - Details
3 hills thru trails... with Polly
7:48, 9:01, 8:25, 7:15, 7:32, 6:58, 7:12
3 hills thru trails... with Polly
7:48, 9:01, 8:25, 7:15, 7:32, 6:58, 7:12
Thursday, January 16, 2014
6.1 miles, 46:03 (7:32/m)
Untitled by runperryrun at Garmin Connect - Details
hit the trails first 3 miles,
but too icy and got back on roads
with Jeff
7:45, 7:43, 8:04, 7:37, 7:10, 7:01
.1, 42
hit the trails first 3 miles,
but too icy and got back on roads
with Jeff
7:45, 7:43, 8:04, 7:37, 7:10, 7:01
.1, 42
Wednesday, January 15, 2014
5 miles 36:22 (7:22/m)
Untitled by runperryrun at Garmin Connect - Details
1 mile warm-up
10 X 1 min fast 1 min easy
1 mile cool down
7:37, 6:50, 7:30, 7:30, 7:19
http://www.flotrack.org/coverage/250979-Houston-MarathonHalf-Marathon-2014/video/729241-Fernando-Cabada-10-mile-tempo-run
1 mile warm-up
10 X 1 min fast 1 min easy
1 mile cool down
7:37, 6:50, 7:30, 7:30, 7:19
http://www.flotrack.org/coverage/250979-Houston-MarathonHalf-Marathon-2014/video/729241-Fernando-Cabada-10-mile-tempo-run
Tuesday, January 14, 2014
Monday, January 13, 2014
6 miles, 45:26 (7:34/m)
Untitled by runperryrun at Garmin Connect - Details
easy, legs a bit tired:)
7:38, 7:02, 7:46, 7:53, 7:21, 7:43
easy, legs a bit tired:)
7:38, 7:02, 7:46, 7:53, 7:21, 7:43
Sunday, January 12, 2014
17 miles, 2:00:22 (7:04/m)
Untitled by runperryrun at Garmin Connect - Details
with Jeff windy out there
7:25, 6:59, 7:10, 7:17, 6:59,
6:59, 6:57, 6:58, 6:59, 7:06,
6:56, 7:01, 7:14, 7:12, 7:06,
6:47, 7:10
with Jeff windy out there
7:25, 6:59, 7:10, 7:17, 6:59,
6:59, 6:57, 6:58, 6:59, 7:06,
6:56, 7:01, 7:14, 7:12, 7:06,
6:47, 7:10
Saturday, January 11, 2014
Thursday, January 9, 2014
7 miles, 49:15
Untitled by runperryrun at Garmin Connect - Details
10 X 1 min fast 1 min easy with Jeff
7:34, 6:52, 6:46, 6:39, 7:05, 7:02, 7:13
10 X 1 min fast 1 min easy with Jeff
7:34, 6:52, 6:46, 6:39, 7:05, 7:02, 7:13
Wednesday, January 8, 2014
5 miles, 36:52 (7:22/m)
Untitled by runperryrun at Garmin Connect - Details
ankle ok and right knee seems ok
they were sore after long run
with Jeff cold :)
ankle ok and right knee seems ok
they were sore after long run
with Jeff cold :)
Sunday, January 5, 2014
16 miles, 1:52:27 (7:01/m)
with Jeff
7:23, 6:52, 7:08, 6:58, 6:58,
6:51, 6:59, 7:02, 7:01, 6:57,
7:08, 7:19, 7:03, 6:54, 6:53, 6:54
http://connect.garmin.com/activity/425304635
7:23, 6:52, 7:08, 6:58, 6:58,
6:51, 6:59, 7:02, 7:01, 6:57,
7:08, 7:19, 7:03, 6:54, 6:53, 6:54
http://connect.garmin.com/activity/425304635
Saturday, January 4, 2014
5 miles, 33:26 (6:41/m) windy and footing not great
Untitled by runperryrun at Garmin Connect - Details
3 fast, 2 mile cool down
5:42, 5:49, 5:49, 7:35, 8:27
(17:20 for 3 miles)
3 fast, 2 mile cool down
5:42, 5:49, 5:49, 7:35, 8:27
(17:20 for 3 miles)
Wednesday, January 1, 2014
5 miles, 36:40 (7:20/m)
Untitled by runperryrun at Garmin Connect - Details
8:05, 7:03, 7:16, 6:49, 7:26
1. 5 easy
10 x 1 min fast (1 min rec)
1 mile easy
8:05, 7:03, 7:16, 6:49, 7:26
1. 5 easy
10 x 1 min fast (1 min rec)
1 mile easy
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