6 miles total, 1 mile warm-up, strides 2:40, 2:42, 42, 42, 42, 42. 1 mile cool down,
legs sore from hard effort on trails yesterday.....Windy again would be nice to get no wind for a day at the track...got er in.
Perry's 100 MPW
Perry's 100 MPW
Calvin Miller tune 🎸
Week 1: 40 miles Mon to Sun (Feb 5-11)
Strava blog
Wednesday, September 8, 2010
Tuesday, September 7, 2010
10 miler trails/hills 69:58 (6:59/m)
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Morning 10 miler up the hydro hill around Lake Gibson and back......had to pick er up last 2 miles to get under 70 minutes and 7/min /mile did some 4 X 100 strides on Brock football field 69:58.
Morning 10 miler up the hydro hill around Lake Gibson and back......had to pick er up last 2 miles to get under 70 minutes and 7/min /mile did some 4 X 100 strides on Brock football field 69:58.
Monday, September 6, 2010
Track 6 X 800 (200 jog) 2:42's
6 miles total 1 mile warm-up, 4 X 100 strides, Track 6 X 800 (200 jog) 2:42's, 1 mile cool down.
Very windy today.
Very windy today.
Friday, September 3, 2010
Track 6 X 800 (200 jog)
5 miles, 1 mile warm-up, strides,
6 X 800 with 200 jog recovery
2:37, 2:37, 2:37, 2:40, 2:41, 2:41
no cool down got hit with rainstorm, very windy.
6 X 800 with 200 jog recovery
2:37, 2:37, 2:37, 2:40, 2:41, 2:41
no cool down got hit with rainstorm, very windy.
Thursday, September 2, 2010
6.03 miles easy trails (44:15) (7:20/m)
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6.03 miles easy trails with Jeff (44:15) (7:20/m)very hot again and humid
6.03 miles easy trails with Jeff (44:15) (7:20/m)very hot again and humid
Tuesday, August 31, 2010
Track 6 X 800 off 200 jog
6 miles total-I did this workout at 10am still quite warm, but better than 2pm yesterday. 1 mile warm-up, a couple strides, 2:37, 2:40, 2:41, 2:41, 2:44, 2:44. 1 mile cool down :) Have to get these faster here lies my weakness.....long reps the cool thing is I love doing these workouts.....so for the next 2 months lots of this work with 3 mile time trials......felt the breathing today not the legs. Right achilles still feels a bit funny but held up.
Monday, August 30, 2010
Track 4 X 800 with 200 jog, very hot and windy.
Track-1 mile warm-up, 4 X 75 strides, 4 X 800 off 200 jog, 2:38, 2:41, 2:42, 2:45. Windy/hot/legs heavy. Cut the workout way too hot may try it again tomorrow. Tweaked right achilles a bit, but kept going on it and it seemed ok.
Saturday, August 28, 2010
Tuesday, August 24, 2010
12 X 400 track repetitions
Notre Dame Track, 2 mile warm-up, 4X 100, 12 X 400(400 jog) 71, 71, 71, 72, 72, 73, 74, 74, 72, 73, 72, 74 jog 1 mile cool down
Sunday, August 22, 2010
100 mile week
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p.m. 5 miler in 43:52 wet trail run (8:46/m) up the hydro hill and back....100 miles complete, Century #2. I would like to say it was easier but felt pretty much the same
p.m. 5 miler in 43:52 wet trail run (8:46/m) up the hydro hill and back....100 miles complete, Century #2. I would like to say it was easier but felt pretty much the same
a.m. 7.17 miles easy
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a.m. 7.17 miles in the mud and rain on trails felt good for this one though air is cooler and legs felt good, breathing still a little laboured. 1:01:17 (8:32/m) at 95 miles 5 to go.
a.m. 7.17 miles in the mud and rain on trails felt good for this one though air is cooler and legs felt good, breathing still a little laboured. 1:01:17 (8:32/m) at 95 miles 5 to go.
Saturday, August 21, 2010
p.m. easy 4 roads (88 miles, 12 to go)
p.m. easy road run 4 miles out and back in a downpour....32:53 (8:11/m)
88 miles 12 to go tomorrow
88 miles 12 to go tomorrow
a.m. 12 miles trails hills
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a.m. 12 miler trails hills 1:43:35(8:37/m) breathing not so great and soaked due to the humidity.....it's not pretty, but I'll get the century done (at 84 miles)
a.m. 12 miler trails hills 1:43:35(8:37/m) breathing not so great and soaked due to the humidity.....it's not pretty, but I'll get the century done (at 84 miles)
Friday, August 20, 2010
Thursday, August 19, 2010
a.m. 7 miles trails hills(hydro hill)
easy 7 trails 59:34 a rough patch like last night with Paul, Could be tired from the 6 mile tempo or mileage volume......it's like I am out of breath legs feel okay. Over halfway to 100 miles(53).
Wednesday, August 18, 2010
a.m. 7 miles (6 mile tempo run 35:10, 5:52/m)
a.m. 6 mile tempo run, 35:10 (6:15, 5:53, 5:52, 5:47, 5:44, 5:39) 1 mile cool down
Tuesday, August 17, 2010
p.m. 8 miles 3 hills
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p.m. easy 8 up hydro hill and down decew up Jackson flats, 1:03:41 (7:57/m)
p.m. easy 8 up hydro hill and down decew up Jackson flats, 1:03:41 (7:57/m)
Monday, August 16, 2010
15 miles hills trails
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15 miles on trails and hills 1:57:36(7:50/m)
15 miles on trails and hills 1:57:36(7:50/m)
Saturday, August 14, 2010
5 mile tempo roads 30:37 (6:06/m)
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Ran 5 mile tempo on the roads 30:37 (6:06 pace)
6:15, 6:10, 6:08, 5:58, 6:01. The last tempo I did in 32:07(6:24) on the same course
Ran 5 mile tempo on the roads 30:37 (6:06 pace)
6:15, 6:10, 6:08, 5:58, 6:01. The last tempo I did in 32:07(6:24) on the same course
Friday, August 13, 2010
Thursday, August 12, 2010
Mueller/Checkers mile 4:58
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71, 73, 75, 74 for each 400 on the Garmin, I was the third Master and 12th overall. Pretty good for no real speed work for a mile race.
71, 73, 75, 74 for each 400 on the Garmin, I was the third Master and 12th overall. Pretty good for no real speed work for a mile race.
Tuesday, August 10, 2010
easy 4 miles with 4 X 100 strides
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4 miles trails/hills 4 X 100 strides, very humid 31:20(7:49/m)
4 miles trails/hills 4 X 100 strides, very humid 31:20(7:49/m)
Sunday, August 8, 2010
100 miles in 7 days complete
easy 7 down to Port/brothers house 59:03, felt pretty tired for this one. 100 is complete, easy few days and hop in the mile race for fun.
6 miles 46:40 (7:46/m)
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6 miles trails/roads 46:40(7:46/m)....7 miles to go this evening to hit 100....Not sure why but the last day seems to be tough mentally....one brick to go for wall #1.
6 miles trails/roads 46:40(7:46/m)....7 miles to go this evening to hit 100....Not sure why but the last day seems to be tough mentally....one brick to go for wall #1.
Saturday, August 7, 2010
13 miles easy
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13 miles on trails/hills in 1:43:16 (7:56/m) Legs felt very good at 2 miles, not sure why just seemed like I had extra energy today.....I guess when you hit 76 miles in a week the legs start to flow. 13 tomorrow to hit 100.
13 miles on trails/hills in 1:43:16 (7:56/m) Legs felt very good at 2 miles, not sure why just seemed like I had extra energy today.....I guess when you hit 76 miles in a week the legs start to flow. 13 tomorrow to hit 100.
Friday, August 6, 2010
p.m. 8 mile easy run along trails
p.m. First 2 miles pretty heavy legs and felt better as run went on.
morning run 6 miles 16 X 100 strides
a.m. 6 miles: 2 mile warm-up/16 X 100 strides 100 jog/2 mile cool down....cleaning up the form. Currently at 66 miles for the week-I'll get in 8 tonight for 74 and 13 miles both sat and sun will get me to 100 the 3rd time I have ever done 100 and this will be the first time in 2010.....not done yet though ;)
Thursday, August 5, 2010
8 miles trails (59:19) (7:22/m)
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p.m. 8 miles with Jeff Merit trail, 59:19(7:22/m)
p.m. 8 miles with Jeff Merit trail, 59:19(7:22/m)
6 miles easy 46:47
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a.m 6 mile buffer run in Welland along the path 46:47
a.m 6 mile buffer run in Welland along the path 46:47
Wednesday, August 4, 2010
p.m. 8 miles trails/hills 1:03:33
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8 miles, 1:03:33. Had a Java and a carb drink and two 10 minute power naps between runs. Refreshed the legs felt good heaviness was gone tonight.
8 miles, 1:03:33. Had a Java and a carb drink and two 10 minute power naps between runs. Refreshed the legs felt good heaviness was gone tonight.
am:Track 12 X 400(80) 400 jog
8.2 miles, 2 mile warm-up legs very heavy first couple laps, 4 X 75 strides feeling better, 12 X 400 in 80 (400 jog). Toughest day yet in the 100 mile week quest.
Tuesday, August 3, 2010
8 miles trails (2nd run)
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evening run 8 miles 1:03:03 Merrit trail with Jeff for 6 miles and i continued on for 2 more
evening run 8 miles 1:03:03 Merrit trail with Jeff for 6 miles and i continued on for 2 more
morning run 6.25 miles (4 X 100 speed drill)
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morning run 6.25 miles (4 X 100 speed drill) 47:32 (7:36/mile)in Welland on paved trail.....1st mile was rough wasn't feeling so great. Kept pace with a few rowing shells on the water.
morning run 6.25 miles (4 X 100 speed drill) 47:32 (7:36/mile)in Welland on paved trail.....1st mile was rough wasn't feeling so great. Kept pace with a few rowing shells on the water.
Monday, August 2, 2010
evening 5 mile tempo, 32:07 (6:24/m)
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Double run day, evening 5 mile tempo roads, took it easy first half mile then picked it up. 6:59, 6:15, 6:16, 6:19, 6:17=32:07(6:24/mile)
Double run day, evening 5 mile tempo roads, took it easy first half mile then picked it up. 6:59, 6:15, 6:16, 6:19, 6:17=32:07(6:24/mile)
a.m. 11 miles hills trails
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Early 11 mile lactate buffering morning run on the hills/trails. There were a couple fishermen out there fishing and me hitting the trails with the sun coming up. (1:35:10) Oh and there are a few black flies no longer....pests.
Early 11 mile lactate buffering morning run on the hills/trails. There were a couple fishermen out there fishing and me hitting the trails with the sun coming up. (1:35:10) Oh and there are a few black flies no longer....pests.
Sunday, August 1, 2010
5k race 17:26 1st
Basically went out in 3:30 the first km then ran 3:25 for the 2nd km and went 3:30's for the rest cruised it. No mile split or 2 mile split. Time for 5 mile steady/tempo runs to get stronger.
Saturday, July 31, 2010
Friday, July 30, 2010
5k race 17:23
Untitled by runperryrun at Garmin Connect - Details 3:17, 3:30, 3:25, 3:33, 3:33 at the mile was 5:22. Gotta start running more even pace and holding it 3:25-30.
Tuesday, July 27, 2010
Saturday, July 24, 2010
3 miles on the track 16:44
1 mile warm-up, 4 X 75 strides, 3 miles time trial, 5:30, 11:13, 16:44 1 mile cool down. I ran a 3 miler back in April in 16:42 with the middle mile slower as well so good sign for race on Friday.
Friday, July 23, 2010
Thursday, July 22, 2010
Track 50/50 for 12 laps (18:06)
track 50 meters hard 50 meters stride for 12 laps ran the 12 laps in 18:06.....1 mile warm-up and 1 mile cool down and 4 X 75 strides.....Viren workout
Wednesday, July 21, 2010
93:00, 10.70 m, trails hills
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93 minutes in the heat hottest i have been yet.....very thirsty last 33 minutes got in and hydrated with gatorades and freezees. 8 X 150 Reps on decew road
evening pool run 3 miles
93 minutes in the heat hottest i have been yet.....very thirsty last 33 minutes got in and hydrated with gatorades and freezees. 8 X 150 Reps on decew road
evening pool run 3 miles
Tuesday, July 20, 2010
12 X 400(100 jog) 80's
Track 1 mile warm-up, 4 X 75 strides, 12 X 400 (100 jog) 80's very hot......no cool down
Monday, July 19, 2010
90 minutes last 20 minutes tempo 10.67 miles
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ran 90 minutes trails hills 10 .67 miles last 20 minutes threshold run pick up.....weighing in at 123 pounds.
ran 90 minutes trails hills 10 .67 miles last 20 minutes threshold run pick up.....weighing in at 123 pounds.
Sunday, July 18, 2010
a.m. 1:05:14 easy run 8.06 miles p.m. Track 5 miles
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a.m. 1:05:14 easy run 8.06 miles with Jeff on trails and hills
pm. 5 miles at the track 1 mile warm-up, 6 X 800 (200 jog), 10 X 100 reps
a.m. 1:05:14 easy run 8.06 miles with Jeff on trails and hills
pm. 5 miles at the track 1 mile warm-up, 6 X 800 (200 jog), 10 X 100 reps
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