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Training Log Archive: Ryan Perovich

In the 28 days ending Feb 28, 2013:

activity # timemileskm+ft
  Running21 18:01:50 141.97(7:37) 228.48(4:44) 1970
  Total21 18:01:50 141.97(7:37) 228.48(4:44) 1970

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Thursday Feb 28, 2013 #

Running 46:26 [4] 7.0 mi (6:38 / mi) +185ft 6:28 / mi
shoes: NB 1400

.5 incline, steady state. Good run, felt consistent and reasonably comfortable.

Running 20:00 intensity: (10:00 @3) + (10:00 @5) 2.87 mi (6:58 / mi)
shoes: NB 1400

5 x [2' on @ 5:28, 2' off @ 8:30]

Tuesday Feb 26, 2013 #

Running 31:02 [4] 4.55 mi (6:49 / mi)
shoes: NB 1400

A few hills tonight; added 40th St hill to the usual loop

Sunday Feb 24, 2013 #

Running 1:16:19 intensity: (1:11:00 @3) + (5:19 @5) 10.1 mi (7:33 / mi)
shoes: NB 1400

With Birdy: E Lake Sammy trail; started out with 7:30s, maybe a bit too aggressive. Finished with a mile pretty close to all out.

Saturday Feb 23, 2013 #

Running 32:00 [2] 3.9 mi (8:12 / mi)
shoes: NB 1400

Easy run on the usual loop

Friday Feb 22, 2013 #

Running 1:00:00 [2] 7.0 mi (8:34 / mi)
shoes: NB 1400

Another steady state at the PC

Thursday Feb 21, 2013 #

Running 1:00:00 [2] 7.0 mi (8:34 / mi)
shoes: NB 1400

Steady state at the PC

Wednesday Feb 20, 2013 #

Running intervals 30:00 intensity: (12:00 @2) + (18:00 @4) 4.61 mi (6:30 / mi)
shoes: NB 1400

6 x [3' @ 5:52, 2' @ 8:00], increased pace on both on and off through last rep

Tuesday Feb 19, 2013 #

Running 45:00 [2] 5.26 mi (8:33 / mi)
shoes: NB 1400

Easy run this morning at the PC

Sunday Feb 17, 2013 #

Running intervals 38:12 intensity: (26:16 @4) + (11:56 @5) 6.0 mi (6:22 / mi)

Out and back on E Lake Sammy. Descending miles on the way out; hard, easy, hard on the way back.

6:38
6:27
6:15

6:03
6:56
5:53

Saturday Feb 16, 2013 #

Running 56:47 intensity: (31:00 @1) + (21:00 @3) + (4:47 @5) 6.31 mi (9:00 / mi)
shoes: NB 1400

Easy run down to Marymoor, all out for .9mi stretch along Marymoor trail for Strava CR (4:47 for .9mi), then a really easy jog home. Nice day, cold but clear and sunny.

Friday Feb 15, 2013 #

Running 41:53 [2] 4.3 mi (9:44 / mi)
shoes: NB 1400

Couldn't sleep again... decided to get the 520 hill climb CR.

Running hills 7:33 [5] 1.1 mi (6:52 / mi) +287ft 5:30 / mi
shoes: NB 1400

520 hill climb segment

Wednesday Feb 13, 2013 #

Running 57:19 [3] 7.3 mi (7:51 / mi)
shoes: NB 1400

CR on corridor trail, easy jog the rest of the time

Monday Feb 11, 2013 #

Running intervals 44:24 intensity: (29:00 @3) + (15:24 @5) 6.2 mi (7:10 / mi)
shoes: NB 1400

Went around the Pro Club, pushed it hard on Birdy's loop. Good run, tired.

Sunday Feb 10, 2013 #

Running 28:00 [1] 3.0 mi (9:20 / mi)
shoes: NB 1400

CD jog after Strava attempt

Running hills 3:53 [5] 0.5 mi (7:46 / mi) +238ft 5:21 / mi
shoes: NB 1400

Strava CR attempt on 51st hill

Friday Feb 8, 2013 #

Running 1:00:00 [3] 7.39 mi (8:07 / mi)
shoes: NB 1400

Late night/early morning run. Long shift at work. Ugh.

Thursday Feb 7, 2013 #

Running hills 2:33 [5] 0.5 mi (5:06 / mi) +102ft 4:16 / mi
shoes: NB 1400

Strava segment... all out straight up 40th.

Running 23:18 [3] 2.94 mi (7:56 / mi)
shoes: NB 1400

Easy run down to segment and back

Wednesday Feb 6, 2013 #

Running intervals 30:00 intensity: (15:00 @3) + (15:00 @5) 4.86 mi (6:10 / mi)
shoes: NB 1400

7 x [2' on @ 5:22/mi, 2' off @ 7:24/mi], increased paces on each rep, last two minutes all out.

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

CD after main set

Tuesday Feb 5, 2013 #

Running intervals 30:00 intensity: (12:00 @3) + (18:00 @5) 4.55 mi (6:36 / mi)
shoes: NB 1400

First set: 6 x [3' @ 5:56, 2' @ 7:42], increased final two sets

Running intervals 30:00 intensity: (10:00 @3) + (20:00 @5) 4.76 mi (6:18 / mi)
shoes: NB 1400

Second set: 5 x [4' @ 5:56, 2' @ 7:30], increased last interval.

Felt pretty decent after yesterday's long run. 6 weeks ago, this would've been a pretty hard effort, maybe 9/10 for both sets. Today it was closer to 7.5; probably could've done a third set.

Monday Feb 4, 2013 #

Running hills 1:47:21 [3] 14.4 mi (7:27 / mi) +1158ft 6:56 / mi
shoes: NB 1400

Couldn't sleep, so got up early and ran. Hilly course. Comfortable pace, quite a bit left in the tank at the end.

Saturday Feb 2, 2013 #

Running 27:47 [5] 4.25 mi (6:32 / mi)
shoes: NB 1400

Good hard run. Miles via Garmin (and Strava elev adj pace):
7:04 (6:22) uphill climb out of neighborhood
6:23 (6:23)
6:43 (6:13) two big hills on this segment
6:14 (6:24) downhill until end
5:40 (6:14) for last qtr

Friday Feb 1, 2013 #

Running 1:00:00 [2] 6.82 mi (8:48 / mi)
shoes: NB 1400

Easy run

Running 12:03 [4] 2.0 mi (6:01 / mi)
shoes: NB 1400

Stretched out, then two quick miles just for kicks.

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