Training Log Archive: Ryan PerovichIn the 1 days ending Jun 30, 2009:
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Tuesday Jun 30, 2009 #
Biking 3:06:47 [3] 58.2 mi (18.7 mph)
Good ride. Around Lake Sammy, then up 202 and up and over Ames into the valley. Headed north, then went over the backside of Novelty (now THAT'S a hill) down into Redmond. One reverse loop around the lake again and home. Pushed it for the first lake loop, then did intervals in the valley. Tried to keep the average >190w.
Core workout 1:00:00 [3]
Some upper body stuff today with Kelsey: triceps, shoulders, lats, etc. More TA work. I have no strength on top. Yikes.
Swimming 45:00 [3]
6 x 75 as WU. Then 2 x 200 (:10 RI), 1 x 100 mod (:20), 2 x 300 (:20), 1 x 100 mod (:20), 2 x 400 (:30). A few drills, then easy 200 for CD. Better!
Running 22:00 [2] 2.6 mi (8:28 / mi)
shoes: Asics DS Trainer 14
Was supposed to be a half hour run, but I had to cut it short. No energy and the legs were completely tired after the bike, core, and swim. Just nothing there.