Training Log Archive: Ryan PerovichIn the 1 days ending May 13, 2009:
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Wednesday May 13, 2009 #
Swimming 50:00 [3]
Back and forth. Didn't do any long sets today, just a few 200s, but I was trying to think about ankles/kick/smoothness. I need more flexibility in my ankles because I think they're literally acting like an aquatic parachute... too much drag. I start out thinking about "Point the toes!" but then I get lazy...
Running intervals 30:00 [4] 4.48 mi (6:42 / mi) +208ft 6:25 / mi
Warmed up quickly after the run, then did part of the Boulder 10k but broke it up into intervals: 1' @ 6:06/mi, 2' @ 7:30s. Then increased the pace slightly for both.
Workout 25:00 [3]
Gravitron (SS, 134 @ 11), then 3 x 10: upright row, single leg extensions, calf curls, lat pulldown, super pullover, abdominal crunches, glute leg push thingies.
Running 30:00 [2] 3.6 mi (8:20 / mi)
shoes: Asics DS Trainer 14
Easy run after circuit workout
Biking 15:00 [2] 4.0 mi (16.0 mph)
Easy WU @ 125w on the CT
Biking intervals 22:00 [4] 7.0 mi (19.1 mph)
1' on, 1' off; started at 250w, increased 25w each time up to 350w; back down to 250w and repeat. Climb the ladder!