Training Log Archive: Ryan PerovichIn the 30 days ending Sep 30, 2008:
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Tuesday Sep 30, 2008 #
Biking intervals 1:22:00 [3] 25.7 mi (18.8 mph)
Intervals along E Lake Sammamish: hold 250w for as long as possible, then 1 minute easy pedal; :30 out of the saddle, hard as possible; 2 minutes easy; repeat.
Running 34:30 [3] 4.7 mi (7:20 / mi)
Nice run along Marymoor during Austin's soccer practice. Tried to negative split, so I picked it up the second half. Felt nice and relaxed, but definitely still not at 100%
Sunday Sep 28, 2008 #
Mountain Biking 1:45:00 [3] 14.0 mi (8.0 mph)
St. Edwards trails with Jill: She did GREAT... and we had a fantastic time. The weather was perfect!
Tennis 1:30:00 [3]
Birdy and I attempted to play tennis... that was a great workout!
C • 1 1
Saturday Sep 27, 2008 #
Trail Running 55:00 [4] 6.0 mi (9:10 / mi)
Cougar Mtn with Birdy. Good times! I love running in the morning, and with good company and a good pace, it was great!
Friday Sep 26, 2008 #
Biking 3:22:00 [3] 61.8 mi (18.4 mph)
Nice ride! Went around Lake Washington on the BG, then across Montlake and down LW Blvd. Up through Renton, then cut up by Factoria/Honda of Bellevue. Down to Issaquah, up E Lake Sammamish, and home. NP = 171, avg HR = 158.
Tuesday Sep 23, 2008 #
Biking 2:04:27 [3] 35.13 mi (16.9 mph)
Part of the 7 Hills, modified it a bit toward the end to cut through Marymoor. Avg watts = 168, NP = 198, TSS = 160. Didn't push very hard, just tried to stay consistent.
Running 30:00 [2]
Played soccer with Austin's team! I had a blast. But boy, I could easily see how someone (ahem) could hurt themselves playing... starting and stopping, planting, cutting back and forth...
Friday Sep 19, 2008 #
Biking hills 15:30 [4] 2.9 mi (11.2 mph)
4x hill repeats again. NP = 283. Got a massage from Jayne... feel so much better!
Thursday Sep 18, 2008 #
Biking hills 16:00 [4] 3.0 mi (11.3 mph)
4x hill repeats near the house. NP = 286, high VI (1.27). Two main hills: avg on first hill = 392w for 30s, second hill 317w for 45s. Right hip flexor still a little tight.
Wednesday Sep 17, 2008 #
Biking 2:18:00 [3] 42.6 mi (18.5 mph)
Down W Lake Sammy, up Lakemont to visit Birdy and see how he's doing, down through Newcastle and out into May Valley to Issaquah, over the freeway (a little nerve wracking!) to hook back up with E Lake Sammy, and then home. A nice ride! Neat to ride with watts again... I have to balance my climbing output with the wattage on the descent. Pushed it in some sections and tried to maintain 250+ on Lakemont, but also just cruised through the valley and enjoyed the ride!
Tuesday Sep 16, 2008 #
Running 29:30 [4] 4.1 mi (7:12 / mi)
Run along Marymoor while Austin was at soccer practice. Legs are still a little sore from the trail run!
Saturday Sep 13, 2008 #
Trail Running 2:50:00 [4] 11.0 mi (15:27 / mi)
With Birdy: up and down Tiger Mountain, hitting all 3 peaks. The first 2 miles took almost 50 minutes... straight up the hill, 25% grade, no let up. Ouch. 85% of the effort was in the first 20% of the run. The rest of the time was not quite as hard. Beautiful views! Thanks Birdy for encouraging me to do the run... it was great! AND we saw a bear! That got the adrenaline going...
Thursday Sep 11, 2008 #
Biking intervals 45:00 [4] 15.0 mi (20.0 mph)
5' WU, 6 x [2' @ 250w, 3' @ 150w], 5' @ 200, 5' CD
Biking intervals 35:00 [4] 11.0 mi (18.9 mph)
5' WU, 10 x [every 1' = +10w, starting at 150w], 5' @ 150w, repeat build, 5' CD.
Wednesday Sep 10, 2008 #
Biking intervals 50:00 [4] 17.0 mi (20.4 mph)
Intervals on the CT at home. 10' WU, 10 x [1' @ 300w, 1' @ 150w], 5' off, 5 x [:30 @ 350w, 1:30 @ 150w], 5' CD. Exhausted by the end!
Note
Goals for this next year:
1) Concentrate on the two 70.3 events. Target time is sub 5. :38 swim, 2:33 bike, 1:35 run, :04 for T1&T2 = 4:50. 9% improvement on swim, 4% on bike, 7% on run. 6% overall in time.
2) Bike: raise FTP to 250w
3) Run: concentrate during the winter: 5x/week, adding appropriate speedwork (track sessions, 800 repeats); target 1:35 (7:15s) half mary for 70.3 event.
4) Swim: continue to add drills and improve speed.
5) Race condition: 129 lbs, 6% BF.
1) Concentrate on the two 70.3 events. Target time is sub 5. :38 swim, 2:33 bike, 1:35 run, :04 for T1&T2 = 4:50. 9% improvement on swim, 4% on bike, 7% on run. 6% overall in time.
2) Bike: raise FTP to 250w
3) Run: concentrate during the winter: 5x/week, adding appropriate speedwork (track sessions, 800 repeats); target 1:35 (7:15s) half mary for 70.3 event.
4) Swim: continue to add drills and improve speed.
5) Race condition: 129 lbs, 6% BF.
Tuesday Sep 9, 2008 #
Running 45:14 [3] 5.61 mi (8:04 / mi)
Run with Birdy: out Marymoor, up hill to 164th, and then down into Redmond. Through RTC, and then back on path. Good run!
Monday Sep 8, 2008 #
Swimming 35:00 [2]
OWS at Pine Lake with D'Shane... good times! He did great, especially since it was his first time in open water w/o a wetsuit!
Sunday Sep 7, 2008 #
Swimming race 13:27 [5] 0.8 km (16:49 / km)
Mercer Island Escape from the Rock Sprint tri. 7 waves of 100 each, no warmup, choppy water, and a rush to the floating start because they wanted to start on time and there were timing mat issues... not a solid swim. I got a cramp in my side about halfway through, and couldn't get in a rhythm until the last 100m. Oh well. Ran the 200 yards to T1 and my HR was sky high.
Biking race 31:37 [5] 11.6 mi (22.0 mph)
Slightly abbreviated course from last year because of construction: halfway across E Channel bridge, back across MI in the express lanes, across the I90 floating bridge and through the tunnel and then back. STRONG winds heading back to MI... I could really feel the bike moving under me, so I was constantly leaning into the wind. My HR was still high, so I struggled to keep it under 180 for the first half. T2 was uneventful.
Running race 16:49 [5] 2.5 mi (6:44 / mi)
Out onto the run, I felt good and let a couple of people pass me...I kept them in sight and then passed them back on the way back. My HR came "down" to about 168-170.
Note
My first podium finish! 1:05:46, 3rd in my AG out of 38, 44th overall out of 600. 13th overall bike split on the day too. I still don't think short course stuff is for me though... my body was definitely asking "why are we going fast? I don't think we should be going fast..."
Friday Sep 5, 2008 #
Biking 1:11:00 [2] 21.0 mi (17.7 mph)
Easy ride around Lake Sammy with Crow. Nice night for a ride!
Thursday Sep 4, 2008 #
Running intervals 30:00 [4] 4.0 mi (7:30 / mi)
Intervals on the treadmill at PC. Got down to 5:45/mi near the end. Felt good to push a little more... legs felt tired at first, but HR was ok
Wednesday Sep 3, 2008 #
Biking intervals 58:30 [4] 20.2 mi (20.7 mph)
Fast intervals around Lake Sammy... pushed the entire time... wondering where my fitness went...
Monday Sep 1, 2008 #
Swimming 30:00 [2]
OWS with Crow and Kate at Pine Lake. It was drizzling and cold outside, but the water felt great... tried some different kicking patterns.
Biking 50:00 [1] 13.7 mi (16.4 mph)
Easy ride over to Redhook for some salmon artichoke dip and a pitcher of the seasonal ale... yummy!