Training Log Archive: Ryan PerovichIn the 1 days ending Jan 1, 2010:
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Friday Jan 1, 2010 #
Running 30:00 [3] 3.93 mi (7:38 / mi)
shoes: Asics DS Trainer 14
Started off relatively slow, then kept increasing the speed, sprinted for the last minute (12.5 mph = 4:38/mi). New treadmills at the PC are nice! much smoother and quieter.
Swimming 30:00 [3] 1.5 km (20:00 / km)
Easy swim, lots of drills broken down in 50s and 100s. Did a few timed 200s just to see where I'm at (faster than I thought I'd be, frankly), but still mainly concentrating on form rather than building swim fitness yet. I'll slowly ramp up the volume over the next month.
Note
Goals for 2010:
1) Increase swimming volume
2) Keep the running fitness I've built
3) Increase FTP to ~ 240-245ish
4) Key races:
Boise goal times:
Swim :38
Bike 2:28
Run 1:35
T1 + T2 :03
Total = 4:44 (<4:50 would be the goal here)
Lake Stevens:
Swim :38
Bike 2:33
Run 1:36
T1 + T2 :03
Total = 4:50 (take ~5' off my previous 4:58 would be great)
5) Run at least one 50km trail run
1) Increase swimming volume
2) Keep the running fitness I've built
3) Increase FTP to ~ 240-245ish
4) Key races:
Boise goal times:
Swim :38
Bike 2:28
Run 1:35
T1 + T2 :03
Total = 4:44 (<4:50 would be the goal here)
Lake Stevens:
Swim :38
Bike 2:33
Run 1:36
T1 + T2 :03
Total = 4:50 (take ~5' off my previous 4:58 would be great)
5) Run at least one 50km trail run