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Training Log Archive: Ryan Perovich

In the 28 days ending Feb 28, 2010:

activity # timemileskm+ft
  Biking11 18:51:49 322.26(17.1/h) 518.63(27.5/h)
  Running12 9:32:21 73.3(7:48) 117.97(4:51) 4551
  Swimming8 6:10:00 9.76(37:56) 15.7(23:34)
  Snowshoeing2 6:03:00 12.5(29:02) 20.12(18:03) 6007
  Trail Running5 4:51:30 27.58(10:34) 44.39(6:34)
  Core workout4 3:15:00
  Workout2 1:00:00
  Total24 49:43:40 445.4 716.79 10558

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Sunday Feb 28, 2010 #

Running 16:00 [2] 2.0 mi (8:00 / mi)
shoes: Asics DS Trainer 15

WU and CD around main set

Running 20:39 [5] 3.1 mi (6:40 / mi) +491ft 5:48 / mi
shoes: Asics DS Trainer 15

5k @ 3% on the treadmill. All out running, right at the limit of my ability. Legs were still heavy from snowshoeing. Taking tomorrow off.

Biking 1:33:44 [3] 28.35 mi (18.1 mph)

With Grant: Grant did the Frostbite TT up in Everett this morning, so I met him afterward. Out and around in the valley. Nice ride, beautiful weather! NP = 181w, most of it in aero. Felt good to push it on the flats.

Saturday Feb 27, 2010 #

Biking 2:00:00 [3] 36.29 mi (18.1 mph)

On the CT: did a long course, but quit after 2 hours. Avg 155w.

Core workout 15:00 [3]

At the PC while Jill did some stretching and PT work

Friday Feb 26, 2010 #

Running 20:00 [4] 3.0 mi (6:40 / mi)
shoes: Asics DS Trainer 15

Was going to do some speedwork; hopped on the treadmill at 1.5% and just didn't have it. Got 1/3 of the way into the 5k after a warmup, and just stopped. Ran slowly for a few minutes, then went swimming instead. Legs were tired.

Swimming 1:00:00 [3] 2.8 km (21:26 / km)

Another good swim. MS was 2 x [100, 200, 300, 200, 100], then some quick 50s and 100s at the end, followed by some catchup drills.

Biking 1:06:18 [3] 21.4 mi (19.4 mph)

Chris' Winter Spin on the CT. Nice and easy.

Thursday Feb 25, 2010 #

Snowshoeing 1:30:00 [3] 3.0 mi (30:00 / mi)

Back to the truck from the High Hut. Much easier going down with the sled than coming up!

Wednesday Feb 24, 2010 #

Snowshoeing hills 4:33:00 [4] 9.5 mi (28:44 / mi) +6007ft 17:58 / mi

With Birdy, Morris, and Jeannine: up to the High Hut on the Mount Tahoma trail system, then a little exploration on the trails. Lots of fun! Too bad the fog didn't clear so we could see the mountain...

Tuesday Feb 23, 2010 #

Biking 1:00:00 [3] 17.9 mi (17.9 mph)

On CT: random loop x 9. Avg 155w, just kept it very relaxed.

Trail Running hills 1:09:00 [2] 6.0 mi (11:30 / mi)
shoes: Solomon XCR Gore-tex

HUGE group tonight. I was the sweeper, and enjoyed talking with Kelsey and Janine. Weather was a little damp, but not too bad. The trail was in decent shape considering it's the middle of February.

Monday Feb 22, 2010 #

Running intervals 30:00 [5] 4.16 mi (7:13 / mi) +873ft 6:01 / mi
shoes: Asics DS Trainer 15

After swimming: 4.0%: 2' @ 7:30, 2' @ 6:40... hard run, last interval was tough. Pretty close to the limit of my ability.

Running 5:27 [5] 1.0 mi (5:27 / mi)
shoes: Asics DS Trainer 15

Stretched while still on the treadmill for 1' to let my HR come back down, then ran a quick mile afterward initial intervals

Swimming 1:25:00 [3] 3.3 km (25:45 / km)

100s, then 100-500-100 pyramid. 500 felt very smooth and nice, avg'd 1:45s which is good for me, but it was very relaxed. Finished with some repeat 200s, then some easy 100s. Best swim of the year so far.

Sunday Feb 21, 2010 #

Biking 3:07:19 [3] 51.2 mi (16.4 mph)

With Leann and JC: around the south end of the lake, stopped in Leschi briefly, then back across MI and home. Beautiful weather! Tacked on a bit at the end of the ride. NP = 170w

Saturday Feb 20, 2010 #

Biking 2:43:54 [3] 46.81 mi (17.1 mph)

With Birdy, Janine, Morris, and Zach: from the house, down W Lake Sammy to the elementary school by I90, out through Maple Valley, back through Issy, then around the lake. NP = 174w

Friday Feb 19, 2010 #

Trail Running hills 53:30 [4] 5.2 mi (10:17 / mi)
shoes: Vasque Aethertech

Ran the 5 mile loop up at Cougar. Perfect weather!

Swimming 30:00 [3] 1.5 km (20:00 / km)

Repeat 300s. Was going to go longer, but then the pool got busy again. Argh.

Workout 30:00 [3]

Swim-specific nautilus work, some core and leg work

Thursday Feb 18, 2010 #

Trail Running hills 58:00 [3] 5.38 mi (10:47 / mi)
shoes: Vasque Aethertech

Early morning run up at Cougar with the group. Nice morning, chilly though!

Core workout 1:00:00 [4]

With Kelsey: lower back and hip flexors today... also some shoulder work that should come in handy for swimming.

Wednesday Feb 17, 2010 #

Running 30:00 [3] 3.88 mi (7:44 / mi) +252ft 7:17 / mi
shoes: Asics DS Trainer 15

At PC: 1% for first 15', 1.5% for second 15'. Pace was fine, very comfortable.

Running hills 30:00 [5] 3.29 mi (9:07 / mi) +1372ft 6:32 / mi
shoes: Asics DS Trainer 15

Second run after some quick stretching and weights. 8% the entire time to build leg strength. This was TOUGH... felt way tougher than holding 6:30s for 30'.

Swimming 30:00 [3] 1.5 km (20:00 / km)

Some quick 100s, then started on 20' continuous swim for volume. Started tripled up, then the multipurpose pool closed... swam quadrupled up for about 3 minutes before I finally gave up. 17 people in 5 lanes when I left, and the two guys in the middle/fast lane were super fast. I've never seen such quick swimming (lap after lap of <1:10s); there's no way anyone else could've tripled up with them, so that meant 4 each in the Medium lanes, and 3 in one Slow lane, 4 in the other. Crazy. Note to self: never swim at 3:00 on Wednesdays.

Biking intervals 30:00 [3] 9.0 mi (18.0 mph)

On CT: easy WU, then 4 x [3' @ 250w, 2' @ 150w], 5' single leg drills.

Tuesday Feb 16, 2010 #

Trail Running hills 56:00 [4] 6.0 mi (9:20 / mi)
shoes: Vasque Aethertech

TAT with the fast group tonight: Morris and Zach. Good, quick run. Nice night, perfect weather. Birdy fell on the grenade...

Monday Feb 15, 2010 #

Running hills 30:00 [4] 4.09 mi (7:20 / mi) +572ft 6:29 / mi
shoes: Asics DS Trainer 15

At PC: 5 x [3' @ 8:00/mi, 1.5%, 2' @ 6:30/mi, 4.0%] HR after last interval: 197, 175 after 30", 142 after 1'.

Workout 30:00 [3]

Core work as per Kelsey, and swim specific exercises: lat pulldowns, upright row, etc.

Saturday Feb 13, 2010 #

Running 1:30:00 [3] 11.09 mi (8:07 / mi)
shoes: Asics DS Trainer 15

On the treadmill: just a long, easy run. Increased the speed every 30'.

Swimming 30:00 [3] 1.3 km (23:05 / km)

Fit in a quick swim after the run. Repeat 300s, then some drills, then some 100s to finish it off.

Friday Feb 12, 2010 #

Biking hills 1:38:12 [3] 25.3 mi (15.5 mph)

On the CT: repeated loops of an ITU course. Avg 162w. Didn't push it hard, just kept it consistent up and down the hills.

Thursday Feb 11, 2010 #

Running 45:00 [2] 5.2 mi (8:39 / mi)
shoes: Asics DS Trainer 15

Easy run before workout with Kelsey. Low HR.

Core workout 1:00:00 [4]

Ouch. Hip stability stuff today, and more abs abs abs. Kelsey shows no mercy.

Swimming 30:00 [2] 1.3 km (23:05 / km)

With Birdy at the PC. Random stuff today: no distance, just technique.

Wednesday Feb 10, 2010 #

Running hills 30:00 [4] 3.88 mi (7:44 / mi) +407ft 7:02 / mi
shoes: Asics DS Trainer 15

2.0% grade on treadmill; increased speed every 2 minutes.

Swimming 45:00 [3] 2.0 km (22:30 / km)

Usual WU, followed by some 100s to get back in some sort of rhythm. Worked on keeping my core tight, hips up, reduce arch in the back. With the arms, keep them on "track": no crossover, come over the top (as opposed to swinging wide on the recovery) to facilitate rotation, high elbows on the pull, finish off the pull all the way past the hips... lots of swim thoughts today. 2 x 500 as main sets (avg 1:46s), then finished off with 100s (1:22, 1:23, 1:23). I don't think I could swim those any faster.

Tuesday Feb 9, 2010 #

Running 1:00:00 [3] 7.38 mi (8:08 / mi) +584ft 7:34 / mi
shoes: Asics DS Trainer 15

Constant 1.5% grade, bumped up the speed slightly at the halfway point for a negative split.

Biking intervals 30:00 [5] 10.0 mi (20.0 mph)

On CT: 5' WU, then 5 x (2' @ 300w, 2' @ 150w), 5' single leg for CD

Sunday Feb 7, 2010 #

Biking 1:46:48 [3] 26.71 mi (15.0 mph)

With Grant and Dan up in Mukilteo. Nice little loop, with a b*tch of a hill at the very end (avg 288w for 3:33 to get up the second part of the hill). VERY wet and rainy... felt like Boise all over again!

Saturday Feb 6, 2010 #

Biking 2:55:34 [3] 49.3 mi (16.8 mph)

With Birdy and Jeff: out toward MI, across the island, then around the south end of the lake and back home. Beautiful weather!

Friday Feb 5, 2010 #

Running 1:00:00 [3] 7.35 mi (8:10 / mi)
shoes: Asics DS Trainer 15

Easy run at the PC

Swimming 1:00:00 [3] 2.0 km (30:00 / km)

Usual WU, then pyramid 100 up to 400 back to 100. Threw in some more 100s, and finished it off with some drills (fist, catchup, etc.) Not bad, haven't been in the water for a while.

Thursday Feb 4, 2010 #

Running intervals 57:38 [4] 8.0 mi (7:12 / mi)
shoes: Asics DS Trainer 15

Running outside on the road for the second time in three days... haven't done that in a while. Did intervals: mile on, mile off. Miles on always seemed to coincide with an uphill section!

7:46, 6:42, 8:01, 6:49, 7:55, 6:26, 7:41, 6:18

Running 7:37 [2] 0.88 mi (8:39 / mi)
shoes: Asics DS Trainer 15

WU and CD around main set

Tuesday Feb 2, 2010 #

Core workout 1:00:00 [3]

With Kelsey: getting back into the routine. YIKES, lost a lot of core fitness and strength!

Running 40:00 [3] 5.0 mi (8:00 / mi)
shoes: Asics DS Trainer 15

With Birdy: up to the Lakemont park, two laps around the trails, and back. Hilly!

Trail Running hills 55:00 [3] 5.0 mi (11:00 / mi)
shoes: Vasque Aethertech

TAT with the group. Morris and I pushed it on the way up Lost Beagle, and tracking back to Fred's. Good run, and the Bud Light afterward was tasty.

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