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Training Log Archive: Ryan Perovich

In the 28 days ending Feb 28, 2009:

activity	#	time	miles		km		+ft
Biking	11	19:40:08	328.0	(16.7/h)	527.87	(26.8/h)
Running	12	9:31:34	78.97	(7:14)	127.09	(4:30)	1060
Trail Running	1	1:03:17	6.0	(10:33)	9.66	(6:33)
Core workout	1	25:00
Workout	1	20:00
Total	22	30:59:59	412.97		664.61		1060

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Saturday Feb 28, 2009 #

Biking 1:41:00 [2] 24.5 mi (14.6 mph)

Nice ride with my sweetie! We did part of the 7 Hills metric century ride: out past Bella Botega and then back down the hill by Redwood. We climbed up to Avondale, right on Woondinville-Duvall, then tracked back through some neighborhoods before dropping back down to Marymoor and home.

Friday Feb 27, 2009 #

Running 1:00:00 [3] 8.04 mi (7:28 / mi)
shoes: Avia Avi-Lite II

Easy run today, just a nice comfortable pace, kept the HR down.

Running 11:32 [5] 2.0 mi (5:46 / mi)
shoes: Avia Avi-Lite II

2 mile run, high intensity; immediately after the 8 mile run.

Thursday Feb 26, 2009 #

Biking hills 1:20:00 [5] 22.0 mi (16.5 mph)

On the CT: lots of hills. Tried to stay around 170w for the first 30', then 2' on, 2' off for 30', then back to 170w. Finished off with Tabata: 6 x [30" on @ 300+w, 30" off <125w]. Very tired.

Wednesday Feb 25, 2009 #

Running 30:00 [3] 4.31 mi (6:58 / mi) +98ft 6:49 / mi
shoes: Asics Gel Landreth

Started off at a nice easy pace (first run in a week), then slowly increased the pace and the incline.

Core workout 25:00 [3]

Standard core workout: planks, v-ups, standard crunches, super pullover, etc.

Running 30:00 [3] 4.1 mi (7:19 / mi)
shoes: Asics Gel Landreth

Second half of run

Biking 45:00 [3] 14.0 mi (18.7 mph)

On the CT: 30' @ 170w, then 3 x [2'@250w, 3'@150w]

Tuesday Feb 24, 2009 #

Biking 1:30:00 [3] 27.0 mi (18.0 mph)

On the CT: 170w for 30', 180w for 30', then 30' as 5 x (2' low cadence @ 250w, 2' high cadence, 2' very easy)

Monday Feb 23, 2009 #

Biking 1:45:00 [3] 32.0 mi (18.3 mph)

On CT: 150w for 30', 160w for 30', 170w for 30', 200w for 15'. Put the P3 on the trainer today... feels much more comfortable than the Soloist.

Friday Feb 20, 2009 #

Biking 1:45:00 [3] 25.0 mi (14.3 mph)

Rode the Solvang ITT course, then back and forth from Buellton to Solvang to change clothes.

Thursday Feb 19, 2009 #

Biking 1:51:00 [3] 25.0 mi (13.5 mph)

Another nice ride around Paso Robles. Beautiful weather!!

Wednesday Feb 18, 2009 #

Biking 2:45:00 [3] 45.8 mi (16.7 mph)

Beautiful ride up through the canyons in Paso Robles... I loved this ride! Very hilly and with my favorite people.

Tuesday Feb 17, 2009 #

Running 44:57 [3] 5.77 mi (7:47 / mi)
shoes: Asics DS Trainer 13

Running in some SERIOUS wind in the Modesto RV park with Birdy. Wow. Brutal wind.

Saturday Feb 14, 2009 #

Trail Running 1:03:17 [3] 6.0 mi (10:33 / mi)
shoes: Vasque Aethertech

Up at Cougar with Kim and Birdy. Nice run! Yes, it was nice to have a dog run next to me, I'll admit it...

C • KEY WORD 1

Thursday Feb 12, 2009 #

Note

Rest day... legs are tired!

Wednesday Feb 11, 2009 #

Running 56:25 [3] 7.66 mi (7:22 / mi)
shoes: Asics DS Trainer 14

Weather was somewhat sunny, so today it was an outdoor run. Out along 156th, across the freeway and down along the bike path to Marymoor, then just a simple out and back and came back the same way.

Tuesday Feb 10, 2009 #

Running hills 42:09 [4] 6.0 mi (7:02 / mi) +705ft 6:19 / mi
shoes: Asics DS Trainer 14

More incline work on the hills. Started at 7:33/mi and 1.0%. Increased .5% every mile and .1 mi/hr every .5 mile. It got tough at the end (3.5% at 6:40 pace)

Note

Still working on my goal of at least 30' running per day. 13 runs in the past 14 days, just a hair under 74 miles.

Monday Feb 9, 2009 #

Running 41:00 [3] 5.4 mi (7:36 / mi)
shoes: Asics DS Trainer 13

Easy run today. Did NOT want to get out there, but was able to at least get in my 30' / day goal. Ugh.

Sunday Feb 8, 2009 #

Biking 2:51:39 [3] 54.0 mi (18.9 mph)

Did the Wildflower course on the CT. Avg w = 156, avg HR = 142. Didn't push that much, just tried to keep a consistent 155 w up and down the hills.

Running 30:00 [3] 4.1 mi (7:19 / mi)
shoes: Asics DS Trainer 14

Easy run this afternoon, just trying to get in at least 30' of running per day.

Saturday Feb 7, 2009 #

Running 31:00 [3] 4.1 mi (7:34 / mi)
shoes: Asics DS Trainer 13

Very easy out and back along 156th and then through some neighborhoods. More E zone running. Nice to get in before the games. It was cold outside, though!

Friday Feb 6, 2009 #

Running hills 30:00 [3] 4.36 mi (6:53 / mi) +256ft 6:31 / mi
shoes: Asics DS Trainer 13

Well, not "hills" but "hill": just set it to 1% for 15', then 1.5' for 15'.

Thursday Feb 5, 2009 #

Running 1:14:31 [3] 10.3 mi (7:14 / mi)
shoes: Asics DS Trainer 13

An outdoor run! First time in a long time. The pace was fine, but it felt harder initially, just because of the cold air. Nice to be outside though!

Wednesday Feb 4, 2009 #

Running 30:00 [4] 4.9 mi (6:07 / mi)
shoes: Asics DS Trainer 13

Felt AWFUL on the treadmill... ran after dinner and felt completely bloated. Ugh. The pace was quick (started off at 6:23/mi and increased every 3') and felt okay other than my tummy.

Workout 20:00 [3]

Another round on the Nautilus machines and Gravitron. More weight, fewer reps this time.

Tuesday Feb 3, 2009 #

Biking hills 15:00 [4] 2.0 mi (8.0 mph)

Hill repeats, alternating standing and seated. Avg 256w per 2' repeat.

Biking 54:29 [3] 18.9 mi (20.8 mph)

Around Lake Sammy. Avg = 181w. Stayed in aero most of the time, and felt very solid. Honestly, it feels like my bike strength has improved slightly, but the biggest change has been in my ability to hold that wattage for longer, probably from the increase in LT from running.

Monday Feb 2, 2009 #

Biking 2:17:00 [3] 37.8 mi (16.6 mph)

Rode outside today! Beautiful weather, even though it was a bit chilly (yes, Birdy, it was cold!). Tooled around Redmond for a bit, then went out E Lake Sammy, went up the hills away from the lake, and came back. Threw some hill repeats in there for kicks. It was nice to be outside and back on the tri bike.

Sunday Feb 1, 2009 #

Running 1:00:00 [3] 7.93 mi (7:34 / mi)
shoes: Asics DS Trainer 13

Easy E zone run, avg HR 151. Nice and easy, with 1' @ 5'/mi at 30' in. I'm going to try to do almost all easy runs over the next week or so before adding the speedwork back in.

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