Training Log Archive: Ryan PerovichIn the 1 days ending Jun 22, 2009:
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Monday Jun 22, 2009 #
Running intervals 30:00 [4] 4.48 mi (6:42 / mi) +233ft 6:23 / mi
shoes: Asics DS Trainer 14
Steady 1% grade, 5 x [1' on @ 6'/mi, 4' off @ 7'/mi], last 1' @ 5'/mi.
Swimming 45:00 [3]
WU, then 5 x 200 @ ~3:35s, followed by catch up drills and some 85% push 100s. Worked on getting a full extension by "reaching the hand, like you're getting something off the top shelf" after entry, which rotates the shoulders a bit more.