Training Log Archive: Ryan PerovichIn the 1 days ending Sep 5, 2009:
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Saturday Sep 5, 2009 #
Running 1:13:00 [2] 8.5 mi (8:35 / mi)
shoes: Asics DS Trainer 14
Slower run this morning. No HR monitor, but felt like it was ~155 or so. Well under 160.
Running 28:52 [4] 4.2 mi (6:52 / mi)
shoes: Asics DS Trainer 14
Quicker run tonight, but still had a lot more on the top end. Caught all of the lights. Negative split: 14:40 at the turnaround.
Note
Goals for upcoming offseason:
1) Swim. Get in the pool, get some focussed lessons.
2) Run as many times as possible. Shoot for 100 runs in 100 days. Watch the HR and keep it low on the easy days, and push it on the harder days. Be wary of too much intermediate zone running. Start out the offseason with lots of slower running.
3) Integrate core workouts with some moderate strength training.
4) Bike to increase power. Emphasis on application of power vs. endurance training.
1) Swim. Get in the pool, get some focussed lessons.
2) Run as many times as possible. Shoot for 100 runs in 100 days. Watch the HR and keep it low on the easy days, and push it on the harder days. Be wary of too much intermediate zone running. Start out the offseason with lots of slower running.
3) Integrate core workouts with some moderate strength training.
4) Bike to increase power. Emphasis on application of power vs. endurance training.
Note
70.3 goals for next season.
1) Get swim down to 36-37
2) Bring bike down to sub 2:30, especially at Boise. Shoot for 2:26-2:28.
3) Continue to improve on run. 1:35 (=7:15s) is doable.
Boise has the potential to be <4:50. LS could be low 4:50s.
1) Get swim down to 36-37
2) Bring bike down to sub 2:30, especially at Boise. Shoot for 2:26-2:28.
3) Continue to improve on run. 1:35 (=7:15s) is doable.
Boise has the potential to be <4:50. LS could be low 4:50s.