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Training Log Archive: Ryan Perovich

In the 30 days ending Jun 30, 2008:

activity # timemileskm+ft
  Biking20 35:52:12 632.0(17.6/h) 1017.11(28.4/h)
  Swimming21 16:04:22 2.92 4.7
  Running21 14:44:28 112.85(7:50) 181.62(4:52)
  Weights1 20:00
  Total28 67:01:02 747.77 1203.42

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Monday Jun 30, 2008 #

Running 20:00 [3] 2.0 mi (10:00 / mi)

Run with Jill at Chelan around Wapato

Swimming 20:00 [2]

OWS in Chelan... water felt great after sweating up a storm putting on the wetsuit!

Sunday Jun 29, 2008 #

Biking 1:04:00 [3] 23.1 mi (21.7 mph)

Ride around Lake Sammamish. 1 bottle of Infinit in the aerodrink. Felt strong!

Running 28:00 [3] 3.4 mi (8:14 / mi)

Nice brick after ride. It was starting to get very warm! Took a thermolyte right after the ride.

Biking 1:11:00 [3] 23.1 mi (19.5 mph)

Another ride around Lake Sammamish... a bit more leisurely this time, but still in aero for as much as possible. Beautiful night for a ride! The weather was perfect and the sunset was gorgeous!

Saturday Jun 28, 2008 #

Biking 1:30:00 [3] 9.0 mi (6.0 mph)

Mixed brick workout. On CT: 30', then 15' on the treadmill. Repeat x 3

Running 45:00 [3] 5.4 mi (8:20 / mi)

2nd part of brick: 3 x 15' on treadmill

Friday Jun 27, 2008 #

Running 32:00 [3] 3.8 mi (8:25 / mi)

Quick run "around the block" down to W Lake Sammamish, up 50th, down through a neighborhood or two, through Microsoft campus and back... felt nice to just move the legs.

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

Interval session at EMC with Jill and Cindy. 2 x 100% FTP for 10', with short 110% FTP bursts before and after.

Running 26:00 [3] 3.1 mi (8:23 / mi)

Another quick run after EMC bike... a few too many minutes after the bike to call it a brick, but it felt good.

Swimming 22:00 [2]

OWS at Idylwood with Jill. Immediately felt comfortable and got in a nice rhythm. Each time I get out there, it feels better and better!

Thursday Jun 26, 2008 #

Running 30:00 [3] 3.7 mi (8:06 / mi)

With Birdy: quick run before our swim on E Lake Sammamish

Swimming 10:00 [3]

OWS at Idylwood. CHOPPY! Fast in one direction, glacial in the other. Very tough to sight and breath into the chop...

Wednesday Jun 25, 2008 #

Biking 6:21:00 [4] 116.5 mi (18.3 mph)

Left from the house, up Marymoor trail to Woodinville, then out Hwy 9 to Lake Stevens. Did the 70.3 course twice, and then came back home via the same route. No stops. Nutrition was 2 bottles of Infinit mixed at 4 scoops per bottle (580 cal per bottle), with the aerodrink filled with H20 for dilution, and one apple cinnamon Hammer gel (yummy!), so total intake was about 1260 cal... pretty close to my target of 200 cal/hour. I should've brought some thermolytes as well because I got a wee bit salty on the ride home, but overall not bad. I had plenty left in the tank on the way back, averaging just under 21 mph through Marymoor. Overall time could've been faster (ran into three different road crews and a bush clearing machine, which really slowed me down, not to mention I don't think I hit a single light on Hwy 9 on the way back). Beautiful day for a ride!

Tuesday Jun 24, 2008 #

Running 59:45 [2] 7.3 mi (8:11 / mi)

Out and along W Lake Sammamish, back up 40th. Felt good and relaxed, definitely a pace that I can hold for quite a while.

Biking hills 32:00 [5] 6.0 mi (11.3 mph)

Hill repeats; tried to sprint up each section. It's warm out and I heated up fast!

Swimming 25:00 [2]

OWS at Idylwood... felt relaxed right away, which was nice. Water felt great with the hot weather!

Monday Jun 23, 2008 #

Swimming 1:10:00 [3] 3.2 km (21:52 / km)

WU: 200S, 2 x 200 [50S, 100K, 50P, :20 RI]; MS: 400, 300, 200,100 moderate, :30 RI; 300, 200, 100 neg sp, :30 RI; 3 x [100 fast, :30 RI], 4 x [100 pull: alternate 25s fist/full palm]; 2 x [100 alternate 25s fist/full palm]; 100 CD

Running 1:00:00 [2] 7.6 mi (7:54 / mi)

Relaxed steady state run right after the swim... no nutrition, so I felt a little sluggish toward the end. Concentrated on no tension in the shoulders and neck.

Sunday Jun 22, 2008 #

Biking 3:05:00 [2] 47.0 mi (15.2 mph)

With the Crosby sisters: out 202, up Ames Lake Road to Nestle building, through Carnation, right on Tolt Hill Road briefly and over bridge to valley past Tall Chief GC. Up Duthie hill, past Beaver Lake, and then back down to E Lake Sammamish, through Marymoor, and up 40th home. Nice ride with the girls!

Saturday Jun 21, 2008 #

Swimming race 38:09 [5] 1.5 km (25:26 / km)

Well, this was my longest OWS I'd attempted. The first quarter was a repeat of my last race, although I started out relaxed, it just got tiring and I was breathless early. Jill was with me to keep me going; her inspiration and commitment was vital, because I never could've done it without her. The second half was much easier and faster than the first. I just need to keep reminding myself about the progress I've made in the past 10 days. But boy is it frustrating to look back after getting out of the water and see more kayaks than swimmers...

Biking race 1:05:33 [5] 25.0 mi (22.9 mph)

Again, jump on the bike and HAMMER. 8th fastest bike split on the day. I ran my 606 set without the disc cover, and it felt smooth and fast. I was definitely pushing pretty hard, and my nutrition suffered because of it. I didn't take in as many calories as I would've wanted (about a 1/3 bottle of Infinit = 95 cal), especially setting up the run.

Running race 48:30 [5] 6.2 mi (7:49 / mi)

I wanted to set up a Lake Stevens-ish pace on the run, not too hard but comfortable enough to easily sustain for double the distance. The run course itself wasn't easy, with mixed terrain/gravel and some rollers. I thought of the Diesel while running: just be smooth and steady. I passed a few people in my AG in the last 10 minutes who went past me initially, so that felt great. I was low on nutrition because I forgot to grab a gel or sport beans to take with me, so I had nothing on the run.


Similar note to last time: awful swim, fantastic bike, acceptable run. I need to remind myself about the progress I'm making on the swim, even though the numbers don't reflect it yet. But it will continue to be my focus for the next several weeks. I finished right in the middle of my AG, and I was happy with the result! There's no way I would've finished without my sweetie being there to support and encourage me!

Friday Jun 20, 2008 #

Swimming 30:00 [3]

OW swim at Idylwood with Jill. Getting better and more comfortable!

Thursday Jun 19, 2008 #

Swimming 30:00 [3]

OWS at Beaver Lake... for every 100 yards that Birdy swam, I did at least 125. Gotta work on the spotting! He's a much faster swimmer, which caused me to try to hurry up and that only made me sloppy and slower :( But the water temp was very nice!

Biking 49:00 [3] 13.9 mi (17.0 mph)

Part of the Beaver Lake Tri course: down and back up Duthie, some cruising through the local neighborhoods. Nice ride!

Swimming 1:05:00 [3]

200 WU; 1500 (1:58-2:00s); 6 x 100 EBEH by 25, 10" RI; 1000 (1:58s); one arm swimming drills to finish it off. Focus on longer sets was RELAX, practice sighting, don't get sloppy: think lonnggg/reach, rotate/pull.

Wednesday Jun 18, 2008 #

Running 2:00:00 [3] 15.2 mi (7:54 / mi)

Run at PC... relaxed pace, felt good. Mental "toughness" today: no zune, just concentrated on the running. 1 bottle of Infinit (282 cal)... could've used more in the last 20 minutes.

Swimming 1:00:00 [3]

After a standard 200 SPKS wamup, I just started swimming laps, trying to keep the same relaxation I felt yesterday... ended up doing 45 minutes straight; timed my 100s every 10 minutes or so = 1:55s consistently, so not fast, but felt very relaxed.

Tuesday Jun 17, 2008 #

Biking hills 2:18:00 [4] 41.1 mi (17.9 mph)

7 Hills of Kirkland + 1; hammered in aero as much as I could; 1 bottle of Infinit (282 cal) + 1/2 bottle of Nuun. Felt strong and quick.

Swimming 45:00 [3]

Felt GREAT! Finally. Saw a guy swimming next to me who looked very relaxed... not necessarily fast, but just very effortless. I've tried "swim slow... now swim slower" in order to relax, but today it just clicked for some reason... lap after lap and felt good!

Swimming 20:00 [3]

OW swim at Idylwood with Jill... water was COLD!

Running 30:00 [2] 3.7 mi (8:06 / mi)

Run after swim at PC: very smooth and relaxed, just moving the legs.

Monday Jun 16, 2008 #

Swimming 50:00 [3]

Started with the workouts from Swim Binder for Triathletes. Standard WU: 100S, P, K, S. Moderate pace: 400, 300, 200, 100 (:20 RI) (avg 1:55 100s). 300 of drill: 100 left arm only, 100 right arm only, 100 swim. 300, 200, 100 mod-hard (avg 1:45 100s). 100 easy CD

Running 30:00 [3] 3.86 mi (7:46 / mi)

Easy run: just bumped up the pace every 6 minutes. Felt relaxed, no nutrition, avg HR was probably around 150

Biking hills 20:00 [5] 3.0 mi (9.0 mph)

Quick blast on the bike: hill repeats, standing the entire time. Really pushed it up each steep section, practically a sprint up the hill. Legs felt very fatigued at the end, HR was near max.

Swimming 30:00 [3]

OW swim with Jill at Idylwood

Sunday Jun 15, 2008 #

Swimming 20:00 [3]

OW swim at Idylwood with Jill

Biking 1:20:00 [3] 22.0 mi (16.5 mph)

From Idylwood, around Lake Sammamish with Jill. Nice and relaxed ride... beautiful weather!

Saturday Jun 14, 2008 #

Swimming race 9:13 [2]

Awful swim after a great warmup... couldn't catch my breath at all. I basically floated the entire time and waited for the current to take me to the finish line. The problem was that it was a lake...

Biking race 37:39 [5] 14.2 mi (22.6 mph)

After the horrible swim, I had to hammer the bike. Finally in my element! 14th fastest time on the day. I calculated in a virtual race, with all waves starting at the same time, I would've passed 165 people. One smallish hill on the ride, and I made up several places on that alone.

Running race 20:13 [5] 3.1 mi (6:31 / mi)

Hopped off the bike and my legs felt a little stiff but only for the first few hundred yards. Kept a high cadence and got into a quick rhythm. It would've been nice to know how much further I had to go, so I could push it the last mile, but I didn't want to overexert myself and then have nothing left for a final kick. End result was that I had a bit more in me and could've pushed harder on the last leg.


Overall, I'm happy with the result: 33rd overall, 6th in AG. My result looks funny, since my swim and bike/run places are soooo far apart. I've done very little high intensity speedwork this season, really only doing faster paced workouts in the last few weeks, so I'm not really in a "sprint" mentality. The swimming will just have to be worked on, again and again and again. I'm glad I've got the experience though... it's something to build on.

Friday Jun 13, 2008 #

Biking 1:06:00 [3] 22.6 mi (20.5 mph)

Around Lake Sammamish, with some hills at the end. Felt nice and relaxed, pushed it a bit in aero on E Lake Samm. 1 bottle of Infinit (282 cal)

Swimming 30:00 [3]

OW swim at Idylwood. Water felt cold... definitely have to get warmed up before races to overcome diving reflex. But once I got going, it felt fine; just swam back and forth between docks (~ 200m)

Biking intervals 1:00:00 [4] 20.0 mi (20.0 mph)

Interval training at EMC. Started off the first half with my normal FTP @ 230, but then took it down to about 180 for the second half so I could spin and not push too hard. 1.5 scoops of Infinit = 210 cal.

Thursday Jun 12, 2008 #

Swimming 30:00 [3]

Another lesson at Samena: good stuff! Worked on some one arm swimming, catch up drills... getting that good solid rotation while maintaining long form. Also, good breathing exercises!

Swimming 40:00 [3]

Follow up at PC after lesson... worked on the drills some more, then repeat 400s

Running intervals 30:00 [4] 4.2 mi (7:09 / mi)

2' on, 2' off; started at 7:30/6:30, and increased speed on both rest/on every two cycles.

Wednesday Jun 11, 2008 #

Running 1:30:00 [4] 12.53 mi (7:11 / mi)

On TM at PC: Started off with 7:24/mi for the first hour, then slowly increased the speed over the last 30 minutes. Felt very strong and controlled. 1 bottle of Infinit (282 cal)

Swimming 30:00 [4]

SLOW swimming... drill for 200, swim for 200: a mixture of 4 strokes fist, 4 open; side gliding and balance; 200 EBEH. Then repeated 300s trying to incorporate everything.

Tuesday Jun 10, 2008 #

Biking 2:00:00 [3] 37.2 mi (18.6 mph)

Random course on CT. Kept HR low and avg watts ~ 160. 1 bottle of Infinit = 282 cal, 1/2 bottle of Clif electrolyte.

Swimming 30:00 [2]

1/2 hour lesson at Samena... good to get a different perspective: more focussed on the front end, with proper wrist flexion and engagement.

Running 30:00 [4] 4.3 mi (6:59 / mi)

30 minute run at PC: started at 7:20/mile for the first 15 minutes, and then steadily increased speed every 2 minutes. HR @ 177 at end, but on cool down, dropped to 131 in 38 seconds while walking.

Swimming 25:00 [3]

Tried to catch Birdy at PC for a quick swim, but he got there early and I got there late. Result: I was just coming in as he was leaving. Put some of the drills from the lesson into play: felt much more relaxed and powerful. I have to work on my off side a little more and concentrate on not swimming too flat; also tend to get flat when tired. Roooo-taaaate!

Weights 20:00 [2]

Gravitron (10 @ 130): 2 x [standard 6 x 10 set]. Leg extension: 3 x 10 @ 80 lbs (one leg at a time). Seated leg curl: 3 x 10 @ 110 lbs. Upright pull: 4 x 10 @ 90 lbs. Lat pulldowns: 3 x 10 @ 70 lbs.

Sunday Jun 8, 2008 #

Biking 1:48:00 [3] 29.0 mi (16.1 mph)

Did the Lake Stevens course with Birdy, Kim, and Jill. Good times!

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

Quick brick after the bike ride

Saturday Jun 7, 2008 #

Biking 1:15:00 [3] 22.0 mi (17.6 mph)

Tough random course on the CT. About a half bottle of Infinit. Probably sweated out 5 gallons with the door closed and no air circulation...

Friday Jun 6, 2008 #

Biking intervals 1:00:00 [3] 19.7 mi (19.7 mph)

Interval training at EMC... course was a little easier today: most of the time below 90% FTP, so I increased to 240, 270 at the end.

Running 35:00 [4] 4.9 mi (7:09 / mi)

Starting from 8:00/mi, increased speed every 3 minutes to 6:00/mi at end. Slight cool down at the end with Birdy.

Thursday Jun 5, 2008 #

Biking 2:00:00 [3] 36.6 mi (18.3 mph)

Created a random course on CT; nutrition was two scoops of Infinit (282 cal)

Swimming 45:00 [2]

WU, then repeated 200s: 50s @ EBEH. Rotate, rotate, rotate!

Running intervals 30:00 [4] 4.3 mi (6:59 / mi)

30': 2' @ 8:20/mi, 2' @ 6:20/mi, final two intervals were: 2' @ 8:00/mi, 2' @ 5:33/mi

Wednesday Jun 4, 2008 #

Swimming 55:00 [3]

Standard WU, then 10 x 100, 30" off, all relaxed. 200, 250, 300, 350, 400, then drills for the rest of the time.

Running 30:00 [4] 3.86 mi (7:46 / mi)

Steady state on the treadmill

Biking 2:30:00 [4] 46.4 mi (18.6 mph)

2 1/2 hours on the CT. Different courses, brief break halfway through to refill water bottle. Started watching Band of Brothers again on DVD... good stuff!

Tuesday Jun 3, 2008 #

Swimming 1:00:00 [3]

Lesson this morning at PC, then 30 more minutes of swim. Concentrating on not over-reaching with right hand, more hip rotation. Ribs are feeling a little better, still a little tender.

Biking hills 45:00 [5] 9.6 mi (12.8 mph)

4 x "killer loop" course on CT. 2.4 mi with a single hill... how hard can that be? Well, it's a 15% grade. Ouch.

Biking 45:00 [2] 13.0 mi (17.3 mph)

Half of Spinervals aero base building DVD. Pretty consistent intervals, lower intensity, HR<150.

Running 30:00 [3] 2.7 mi (11:07 / mi)

Light brick run following bike spin with Jill

Biking 30:00 [3] 10.0 mi (20.0 mph)

First half of brick with Jill on CT. Just used ergo mode and adjusted watts between 150-200 w/ HR<150

Monday Jun 2, 2008 #

Swimming 1:15:00 [3]

Laps at Pro Club, 2nd half was mainly drills

Running tempo 30:00 [4] 4.2 mi (7:09 / mi)

Quick tempo run

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