Training Log Archive: Ryan Perovich

In the 1 days ending Dec 30, 2009:

activity

time

miles

+ft

Biking

1:15:00

22.0

(17.6/h)

35.41

(28.3/h)

Trail Running

50:00

5.0

(10:00)

8.05

(6:13)

Total

2:05:00

27.0

(4:38)

43.45

(2:53)

2:05

0:00

Biking 1:15:00 [3] 22.0 mi (17.6 mph)

On CT: did 150w for 30', 175w for 30', 200w for 15'. Not a hard spin, just tempo. Threw in some one legged drills at the end of each set.

Trail Running 50:00 [3] 5.0 mi (10:00 / mi)
shoes: Vasque Aethertech

Up at Cougar with Birdy and Kona. Just a guess on time and distance. Nice run, good comfortable pace.