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Training Log Archive: Ryan Perovich

In the 30 days ending Apr 30, 2008:

activity # timemileskm+ft
  Biking15 34:11:00 611.3(17.9/h) 983.79(28.8/h)
  Running16 18:30:00 130.61(8:30) 210.2(5:17)
  Swimming15 14:13:00
  Weights3 1:20:00
  Total27 68:14:00 741.91 1193.99

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Wednesday Apr 30, 2008 #

Swimming 45:00 [2]

50m drills, 100 swim, repeat

Running 1:00:00 [2] 7.1 mi (8:27 / mi)

Slow and relaxed, avg HR<156

Weights 25:00 [2]

Ab roller, Gravitron (130@11) 6x10, leg curls and extensions, obliques, crunches

Tuesday Apr 29, 2008 #

Swimming 1:05:00 [2]

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

Just putting in some recovery time; nice and steady

Monday Apr 28, 2008 #

Swimming 55:00 [3]

200 WU
500m: relaxed and smooth
5 x 50, average 41", fastest 39"
...other drill work thrown in for a while...
500m: working on rotation and hip initiation of drive
200 CD

Running 1:00:00 [3] 7.3 mi (8:13 / mi)

HR<152, every 15': 2' @ 5:45/mi.

Sunday Apr 27, 2008 #

Biking 45:00 [2] 15.0 mi (20.0 mph)

Easy ride along Lake Sammamish, in aero entire time

Biking hills 10:00 [4] 1.5 mi (9.0 mph)

2x hill repeat near house

Swimming 35:00 [2]

Shoulder started getting sore halfway through the swim; need to work on proper rotation to avoid overstressing joint

Friday Apr 25, 2008 #

Running 1:00:00 [3] 7.1 mi (8:27 / mi)

Relaxed run; focus on controlled shoulder tension and midfoot strike

Biking intervals 1:10:00 [4] 22.0 mi (18.9 mph)

5' WU; ramping up to 100% FTP over 20', burst intervals: 7 x [30" @ 115% FTP, 30" off], 7 x [20" @ 150% FTP, 40" off], slow ramp down to 70%, 5' CD

Thursday Apr 24, 2008 #

Biking 3:48:00 [3] 68.9 mi (18.1 mph)

Out 202, up Ames Lake road, past Nestle TC, through Carnation to Fall City, right on 202 to Tolt, up Tolt Hill road and down to valley, past Tall Chief GC in valley, right on 202 and back to Marymoor.

Very wet with awful headwind from Carnation to Fall City, and again back to Redmond.

Wednesday Apr 23, 2008 #

Swimming 55:00 [2]

Didn't count laps... just swam. 1-2 minute break every 10 minutes or so.

Running 2:00:00 [3] 13.8 mi (8:42 / mi)

LSD run: easy comfortable pace, keeping HR under 155; increased speed in last 20 minutes

Tuesday Apr 22, 2008 #

Biking 1:58:00 [3] 37.7 mi (19.2 mph)

1st third of IMC course on CT; 3 scoops of CP, 1 x Clif Electrolyte

Swimming 1:00:00 [3]

400 WU: 100S, 100K, 100P, 100S
400s: 1st one felt smooth, 2nd not so much, didn't attempt 3rd
Went back to 100s with specific focus
200 CD

Running intervals 1:05:00 [5] 8.6 mi (7:34 / mi)

5' WU; MS: 7 x [4' @ 8:30/mi, 4' @ 6:15/mi]; 4' CD

Biking 2:07:00 [3] 36.8 mi (17.4 mph)

2nd third of IMC on CT; up and over Richter

Monday Apr 21, 2008 #

Swimming 1:08:00 [4]

400 WU: 100 S, 100 K, 100 P, 100 S
4 x [100 on 1:45, 15" off, 200 on 3:45, 15" off]
repeated 100s with focus: hips, catch, roll
5 x 50 on 45",15" off
200 CD

Running intervals 35:00 [5] 4.81 mi (7:17 / mi)

30' = 2' on @ 6:00/mi, 2' off @ 9:00/mi
Final set at 2' on @ 5:30/mi, 2' off @ 8:30/mi

Weights 35:00 [3]

Gravitron (131@11) 6x10; leg press; calf curl, obliques and abs
C • STRONG! 1

Sunday Apr 20, 2008 #

Biking 3:09:00 [4] 56.9 mi (18.1 mph)

Half of IMC on CT; 1 tablet of Nuun w/ 3 scoops CP was just about right

Friday Apr 18, 2008 #

Running 50:00 [4] 6.7 mi (7:28 / mi)

Descending splits: increase .1 mph every 2', base of 8:00/mi

Biking tempo 1:03:00 [3] 19.7 mi (18.8 mph)

2D course on CT at EMC. Averaged about 215w for the hour.

Thursday Apr 17, 2008 #

Swimming 50:00 [3]

200s, 1' rest in between, trying to do 5" faster each time from a base of 4:00.

Biking 1:11:00 [4] 22.8 mi (19.3 mph)

Rode Soloist around Lake Sammamish; focus on keeping high intensity

Wednesday Apr 16, 2008 #

Swimming 30:00 [2]

Quick 50s and 100s with Jill

Running intervals 30:00 [4] 3.4 mi (8:49 / mi)

Speed intervals: 1:30 @ 10:00/mi, 1:30 @ 7:00/mi, last two intervals at 5:45/mi

Biking intervals 30:00 [5] 11.5 mi (23.0 mph)

5' WU, 10 x [1' @ 300w (130% FTP), 1' @ 200w (85% FTP)], 5' CD

Tuesday Apr 15, 2008 #

Swimming 1:15:00 [2]

100s, concentrating on different keys: finish the pull through the hip, hip/arm synch, proper body roll to breathe, utilize the lats with the high elbow, quiet legs and no-drag feet

Running 2:00:00 [3] 14.1 mi (8:31 / mi)

Descending 20' splits, starting at 9:00/mile. Avg HR = 156
1 bottle of Infinit, 3 scoops (423 calories), 2 sips every mile. Too much on nutrition, felt slightly sluggish on last 20 minutes. More dilute mixture or spreading out intake; bottle lasted exactly 2 hours.

Monday Apr 14, 2008 #

Swimming 1:00:00 [3]

Good balance today, very controlled: 100m @ 1:40, :30 off, 200m @ 4:00, :30 off, repeat

Running 1:00:00 [3] 6.7 mi (8:57 / mi)

Sunday Apr 13, 2008 #

Biking 2:38:00 [3] 47.5 mi (18.0 mph)

Ride with Lance and Birdy: back side of Newcastle, 3/4 of Mercer Island to I-90, E across bridge, South past Seward Park and around south end of lake, back up Newcastle.

Friday Apr 11, 2008 #

Biking hills 6:14:00 [4] 108.0 mi (17.3 mph)

2 x 7 Hills of Kirkland route, then once around Lake Sammamish
6800 total feet of climbing
2 bottles of Infinit (3 scoops per 20 oz = 423 calories per bottle)
2 sips every 20 minutes, 3 sips on the hour
1 vanilla Clif shot at 3 hour mark
Nutrition was ok, probably should go more concentrated on the mixture, but timing was fine

Thursday Apr 10, 2008 #

Running 1:00:00 [3] 6.75 mi (8:53 / mi)

Concentrating on smooth form and breathing; relaxed shoulders

Swimming 1:30:00 [2]

MUCH better! Relaxed breathing. Short warmup, 5x(100 fast, 1' off, 200 easy, 1' off), rest of time very easy and smooth.

Wednesday Apr 9, 2008 #

Biking hills 37:00 [5] 5.0 mi (8.1 mph)

10x hill repeats (180' ascent per repeat)

Tuesday Apr 8, 2008 #

Running 2:00:00 [3] 13.3 mi (9:01 / mi)

HR<152, some cardiac drift toward last 30 minutes to 156-158. 1 bottle of Infinit @ normal strength (282 cal), could've used another .5 bottle.

Swimming 1:00:00 [3]

Better: bilateral breathing for longer sets (every 3), better control.

Monday Apr 7, 2008 #

Swimming 45:00 [3]

Frustrating! Can't get any rhythm, still working on solid timing

Running intervals 30:00 [4] 3.65 mi (8:13 / mi)

Intervals: 30' = 2' @ 10:00/mile, 2' @ 7:00/mile

Running 30:00 [3] 3.3 mi (9:05 / mi)

Steady state immediately after intervals

Weights 20:00 [2]

Leg lifts and curls, obliques

Sunday Apr 6, 2008 #

Biking 2:41:00 [2] 38.5 mi (14.3 mph)

Easy ride with Kimmy and Jill; leave from Lakemont, around Mercer Island, and back. Occasional rain and wind.

Saturday Apr 5, 2008 #

Biking hills 10:00 [4] 2.0 mi (12.0 mph)

3 x hill repeats

Biking race 26:00 [5] 10.0 mi (23.1 mph)

10 mile flat threshold test. Avg watts = 238, weight = 130.8 lb/59.3 kg, 4.0 watts/kg

Friday Apr 4, 2008 #

Swimming 1:00:00 [3]

Biking intervals 1:00:00 [5] 23.5 mi (23.5 mph)

Threshold intervals at EMC: 11 x (45" @ 130% FTP, 30" @ 80%), 4 x (80-115% FTP build over 3'), rest of time between 60-80% FTP.

Thursday Apr 3, 2008 #

Running 2:00:00 [3] 13.5 mi (8:53 / mi)

Easy 2 hour run, HR<150

Wednesday Apr 2, 2008 #

Biking long 4:34:00 [4] 84.0 mi (18.4 mph)

Ride around Lake Washington: W Lake Sammamish, extended ride through Lakemont, south end of lake past Seward, one lap of Mercer Island, Burke-Gilman, part of 7 Hills of Kirkland, finish through Marymoor. Concentration on staying in aero

Tuesday Apr 1, 2008 #

Running 30:00 [3] 3.5 mi (8:34 / mi)

Very tired, couldn't raise HR, cut day short to rest

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