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Training Log Archive: Ryan Perovich

In the 28 days ending Feb 28, 2014:

activity # timemileskm+ft
  Running21 18:35:18 139.81(7:59) 225.01(4:57) 2656
  Trail Running3 4:18:14 24.44(10:34) 39.33(6:34) 5069
  Snowshoeing1 3:28:59 6.98(29:56) 11.24(18:36) 2121
  Hiking1 2:25:13 6.07(23:55) 9.77(14:52)
  Biking2 1:15:00 25.0(20.0/h) 40.23(32.2/h)
  Total28 30:02:44 202.31(8:55) 325.58(5:32) 9846
  [1-5]28 29:44:45

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Friday Feb 28, 2014 #

12 PM

Running 1:35:23 intensity: (17 @0) + (17 @1) + (4:48 @2) + (26:08 @3) + (52:13 @4) + (11:40 @5) 13.1 mi (7:17 / mi) +8ft 7:17 / mi
ahr:167 max:220 shoes: NB 1400 v2

20' @ HR<158, 3 x [10' @ 6:15, 2' recovery jog], 40' @ 7:45. Ended up right at half marathon distance. HR was wonky for the first 5' or so until I could get a sweat going. Beautiful day.
C • Nice half!! 1
3 PM

Trail Running 36:06 intensity: (1:42 @1) + (7:03 @2) + (20:50 @3) + (6:31 @4) 3.24 mi (11:08 / mi) +419ft 9:55 / mi
ahr:151 max:182 shoes: Salomon Sense Mantra

Up at Cougar with Birdy, Todd, and Milo. Whoa. No energy to begin with, but it was beautiful out and I wanted to get the doggy out there. Had to cut it short :(
C • Truth 1

Thursday Feb 27, 2014 #

7 PM

Running 50:50 intensity: (15 @0) + (9 @1) + (2:46 @2) + (31:34 @3) + (7:27 @4) + (8:39 @5) 6.59 mi (7:43 / mi) +296ft 7:24 / mi
ahr:165 max:229 shoes: NB 1400 v2

(HR was screwed up at the beginning) 40' easy, then 6 x strides [30" @ 5:16, 60" off]

Wednesday Feb 26, 2014 #

2 PM

Running 58:38 intensity: (13 @0) + (13 @1) + (2:46 @2) + (52:41 @3) + (2:45 @4) 7.39 mi (7:56 / mi) +432ft 7:31 / mi
ahr:155 max:176 shoes: NB 1400 v2

Easy run, HR target =158

Tuesday Feb 25, 2014 #

7 AM

Running 1:00:36 intensity: (21 @0) + (1:09 @1) + (30:49 @2) + (4:18 @3) + (21:50 @4) + (2:09 @5) 7.88 mi (7:41 / mi)
ahr:151 max:186 shoes: NB 1400

15' WU, 5 x [5' @ 5:43, 4' off]

Sunday Feb 23, 2014 #

9 AM

Running 55:20 intensity: (23 @0) + (14:39 @1) + (25:34 @2) + (9:29 @3) + (5:15 @4) 6.04 mi (9:10 / mi) +8ft 9:09 / mi
ahr:135 max:178 shoes: NB 1400

At the track with Kyla: 3 x 1200 by EBH; 6 x strides [30' on, 60' off]

Saturday Feb 22, 2014 #

8 AM

Trail Running 2:00:15 intensity: (16 @0) + (2:15 @1) + (42:39 @2) + (52:12 @3) + (22:45 @4) + (8 @5) 10.92 mi (11:01 / mi) +2624ft 8:58 / mi
ahr:149 max:187 shoes: Salomon Sense Mantra

With Porter up at Cougar in the snow... cut off a bit of time due to start/stop. Poor Milo was walking at the end, so I trotted along with him. I think 7-8 miles is about his limit, depending on elevation of course. Hit Lost Beagle, Wilderness and Quarry.
11 AM

Snowshoeing 3:28:59 intensity: (14:22 @0) + (1:38:02 @1) + (1:26:19 @2) + (10:16 @3) 6.98 mi (29:56 / mi) +2121ft 23:15 / mi
ahr:122 max:158

With Birdy and Curtis up to Annette Lake.
C • Jealous! 1

Friday Feb 21, 2014 #

2 PM

Running 1:10:02 intensity: (8 @0) + (1 @1) + (57 @2) + (59:56 @3) + (8:51 @4) + (9 @5) 8.98 mi (7:48 / mi)
ahr:156 max:192 shoes: NB 1400

1 hr @ 8:00, 6x strides [30' @ 5:11, 60' off]

Thursday Feb 20, 2014 #

7 PM

Running 48:10 intensity: (2 @0) + (1 @1) + (2:48 @2) + (40:43 @3) + (4:36 @4) 6.28 mi (7:40 / mi)
ahr:155 max:182 shoes: NB 1400

WU: (10' @ 8:00/mi, 10' @ 7:53/mi, 20' @ 7:47/mi), then 6 x strides [30" @ 5:11, 60' off]

Wednesday Feb 19, 2014 #

6 PM

Running 40:36 intensity: (7 @0) + (11 @1) + (1:50 @2) + (18:46 @3) + (12:42 @4) + (7:00 @5) 4.72 mi (8:37 / mi) +368ft 8:01 / mi
ahr:166 max:226 shoes: NB 1400

Easy run... HR went wonky for a bit there

Tuesday Feb 18, 2014 #

4 PM

Running intervals 1:00:33 intensity: (8 @0) + (31 @1) + (12:32 @2) + (25:23 @3) + (15:33 @4) + (6:26 @5) 8.34 mi (7:16 / mi) +232ft 7:04 / mi
ahr:159 max:198 shoes: NB 1400

WU, then 5 x [1000m @ 5:33, 3' jog], 1 x 400m @ 5:30, easy CD

Sunday Feb 16, 2014 #

11 AM

Running intervals 37:43 intensity: (1:41 @1) + (16:08 @2) + (12:31 @3) + (7:23 @4) 4.38 mi (8:37 / mi) +11ft 8:35 / mi
ahr:146 max:183 shoes: NB 1400

Part of track workout, ending with 6 x strides @ 5:21

Running 6:52 intensity: (6:33 @4) + (19 @5) 0.76 mi (9:05 / mi)
ahr:179 max:186 shoes: NB 1400

WU, HR messed up

Saturday Feb 15, 2014 #

9 AM

Trail Running 1:41:53 intensity: (1:01:53 @3) + (40:00 @4) 10.28 mi (9:55 / mi) +2026ft 8:21 / mi
shoes: Salomon Sense Mantra

With Porter and Dave up at Cougar

Friday Feb 14, 2014 #

10 AM

Running 29:24 intensity: (9 @0) + (8 @1) + (46 @2) + (18:33 @3) + (8:05 @4) + (1:43 @5) 3.86 mi (7:37 / mi) +263ft 7:10 / mi
ahr:161 max:188 shoes: NB 1400

Quick run to try to beat the rain, didn't work out that way. Was supposed to do 20' WU, 5 x [5' @ 6:20, 1' jog], but couldn't fit it in before meetings.
2 PM

Running 34:06 intensity: (3 @0) + (24 @1) + (8:40 @2) + (5:12 @3) + (19:23 @4) + (24 @5) 4.29 mi (7:57 / mi)
ahr:163 max:186 shoes: NB 1400

At the PC with Birdy: finished off 4 more sets of 5' @ 6:18, 1' jog.

Thursday Feb 13, 2014 #

9 PM

Running 45:57 intensity: (9 @0) + (8 @1) + (6:32 @2) + (35:46 @3) + (3:22 @4) 6.03 mi (7:37 / mi) +313ft 7:16 / mi
ahr:154 max:179 shoes: NB 1400

35'-ish easy steady state, then 6 x strides [30' @ 5:21, 60' easy jog]

Wednesday Feb 12, 2014 #

Biking intervals 30:00 intensity: (15:00 @2) + (15:00 @4) 10.0 mi (20.0 mph)

5' WU, 5 x [3' @ 250w, 2' @ 100w]

Tuesday Feb 11, 2014 #

2 PM

Running intervals 1:10:02 intensity: (20 @0) + (54 @1) + (24:56 @2) + (21:02 @3) + (17:43 @4) + (5:07 @5) 8.92 mi (7:51 / mi)
ahr:154 max:189 shoes: NB 1400

20' WU, then 5 x [4' @ 5:48, 3' @ 9:30], 15' CD. At the PC, 1% incline.

Sunday Feb 9, 2014 #

1 PM

Running intervals 50:23 intensity: (5 @0) + (10 @1) + (1:17 @2) + (32:16 @3) + (15:02 @4) + (1:33 @5) 6.24 mi (8:05 / mi) +306ft 7:43 / mi
ahr:162 max:206 shoes: Salomon Sense Mantra

40' steady, HR ~ 158; 6 x strides [30" @ 5:21, 60" off]. Threw in one more just for kicks. Ran in trail shoes due to snow/slush.

Saturday Feb 8, 2014 #

Hiking 2:25:13 [2] 6.07 mi (23:55 / mi)

With Birdy and Milo: hiking up to the Katwalk and back down... chilly! Always a good day when you can hit the mountains...

Friday Feb 7, 2014 #

Running 1:10:00 intensity: (30:00 @3) + (40:00 @4) 9.3 mi (7:32 / mi)
shoes: NB 1400

On the treadmill, 1% incline: 20' WU @ 8:15, 40' @ 6:48 (HR ~ 174), 10' CD @ 9:00.

Thursday Feb 6, 2014 #

Running intervals 49:00 intensity: (46:00 @3) + (3:00 @5) 6.18 mi (7:56 / mi)
shoes: NB 1400

40' @ 7:53 pace (HR ~ 155), 6 x [30" @ 5:18, 60" @ 8:15]

Wednesday Feb 5, 2014 #

Biking 45:00 [3] 15.0 mi (20.0 mph)

On the CT: 15' @ 150w, 30' @ 160w.

Tuesday Feb 4, 2014 #

6 AM

Running 1:10:01 intensity: (4 @0) + (1:48 @1) + (11:13 @2) + (32:38 @3) + (7:07 @4) + (17:11 @5) 8.33 mi (8:24 / mi)
ahr:161 max:231 shoes: NB 1400

15' WU, then 5 x [4'@ 5:48, 3' off], 2' @ 5:48. CD for remainder. 1% incline on the treadmill. Really tough.

Sunday Feb 2, 2014 #

9 AM

Running 50:50 intensity: (23 @0) + (14:10 @1) + (28:35 @2) + (6:00 @3) + (1:42 @4) 5.31 mi (9:35 / mi) +8ft 9:34 / mi
ahr:129 max:171 shoes: NB 1400

WU, 4 x 800 by EBEH 200s, CD
10 AM

Running 30:52 intensity: (14 @0) + (49 @1) + (4:00 @2) + (9:40 @3) + (12:07 @4) + (4:02 @5) 3.71 mi (8:19 / mi) +411ft 7:32 / mi
ahr:163 max:192 shoes: NB 1400

Ran from Red Apple in Bridle Trails home. 8 x strides @ <5:32, 1' off

Saturday Feb 1, 2014 #

Running 30:00 [2] 3.2 mi (9:22 / mi)
shoes: NB 1400

Easy run with Milo

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