Training Log Archive: Ryan Perovich

In the 1 days ending Nov 23, 2012:

activity

time

miles

+ft

Running

48:00

6.31

(7:36)

10.15

(4:44)

Biking

30:00

8.5

(17.0/h)

13.68

(27.4/h)

Total

1:18:00

14.81

(5:16)

23.83

(3:16)

1:18

0:00

Running 20:00 [3] 2.5 mi (8:00 / mi)
shoes: NB 1400

WU before main set

Running intervals 18:00 [3] 2.71 mi (6:39 / mi)
shoes: NB 1400

3 x [4:30 @ 6'/mi, 1:30 @ 9'/mi]

Running 10:00 [1] 1.1 mi (9:06 / mi)
shoes: NB 1400

CD after main set

Biking 30:00 [3] 8.5 mi (17.0 mph)

On the CT: basic spin @ 100w, couple of bumps up to 200w for 5'