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Training Log Archive: Ryan Perovich

In the 30 days ending Nov 30, 2008:

activity # timemileskm+ft
  Running12 9:56:20 78.48(7:36) 126.3(4:43)
  Biking5 7:06:00 124.3(17.5/h) 200.04(28.2/h)
  Trail Running4 5:18:00 31.8(10:00) 51.18(6:13)
  Hiking1 4:45:00 8.0(35:37) 12.88(22:08)
  Rock Climbing4 3:45:00
  Weights2 50:00
  Total21 31:40:20 242.58 390.4

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Saturday Nov 29, 2008 #

Trail Running 1:10:00 [3] 7.5 mi (9:20 / mi)
shoes: Vasque Aethertech

With Birdy at Cougar. Legs felt heavy today! A nice run though; the trail was definitely muddy in parts. We'll have to watch that regraded trail on the Shy Bear loop, especially if it rains for several days in a row...

Friday Nov 28, 2008 #

Trail Running 1:20:00 [3] 7.5 mi (10:40 / mi)
shoes: Vasque Aethertech

With DJ up at Cougar: A little rainy, but it was a nice run!

Rock Climbing 1:00:00 [3]

Not a bad day, better than the few previous sessions. I love it when a prepubescent kid not only tells you what your next move should be but then SHOWS you. Wonderful.

Thursday Nov 27, 2008 #

Running 23:31 [2] 3.0 mi (7:50 / mi)
shoes: Asics DS Trainer 13

Warm up before main set

Running 18:35 [5] 3.1 mi (6:00 / mi)
shoes: Asics DS Trainer 13

Main set: timed 5k run. 6:07, 5:59, 5:54
C • GOOD LORD 1

Wednesday Nov 26, 2008 #

Running 33:00 [2] 4.1 mi (8:03 / mi)

Easy run outside, just to move the legs. I dig the crisp air, although it's chilly!

Monday Nov 24, 2008 #

Biking hills 2:26:00 [4] 41.8 mi (17.2 mph)

7 Hills route +1. Well, the good thing is I still remember how to bike. My legs weren't 100% after the hike yesterday, but they loosened up after the first hill up Old Redmond Road. It was a beautiful day! I feel like all of the running has helped my aerobic levels and the powermeter is doing a good job of keeping me subthreshold on the climbs when I need to be. Not much time in aero, but I did mix in some one leg drills. Good ride!

Sunday Nov 23, 2008 #

Hiking 4:45:00 [3] 8.0 mi (35:37 / mi)

Mailbox! With the Birds and my sweetie. It was great! Once we got out of the treeline, it got chilly and snowy. The wind at the top was very impressive. But so were the views!

Saturday Nov 22, 2008 #

Trail Running 1:43:00 [3] 10.0 mi (10:18 / mi)
shoes: Vasque Aethertech

With Jeff and Birdy at Cougar: good run! Felt nice to get the legs moving up and down the hills, including one sketchy downhill through the holly bushes... I'm glad Jeff was able to join us, hopefully it's the start of a routine!

Friday Nov 21, 2008 #

Rock Climbing 45:00 [3]

Sore shoulder, injured toe... not a good workout. I'm regressing!

Running 10:00 [2] 1.2 mi (8:20 / mi)

5' WU and CD after run

Running 19:29 [5] 3.1 mi (6:17 / mi)

5k at race pace. Mile times: 6:24, 6:15, 6:09. Could've gone a little harder at the beginning; still plenty left at the end.

Thursday Nov 20, 2008 #

Running 1:17:04 [3] 10.0 mi (7:42 / mi)
shoes: Asics DS Trainer 13

Long steady state at PC. Negative split. Felt good, HR around 166 for most of it, got closer to 170 at the end.

Tuesday Nov 18, 2008 #

Rock Climbing 1:00:00 [2]

At VW with Birdy. Wasn't feeling it today... no coordination, no flow at all. Still, it beats staring at a computer monitor...

Running 1:00:00 [3] 7.4 mi (8:06 / mi)

Easy paced run at PC. Kept HR <160

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

On the CT with Jill: steady state at 200w, 5x1' intervals at 300w.

Sunday Nov 16, 2008 #

Running 30:00 [3] 3.96 mi (7:35 / mi)
shoes: Asics DS Trainer 13

Easy run on treadmill at PC. Couldn't keep my HR in my target zone for some reason, <166

Weights 30:00 [2]

Gravitron, obliques, ab curls, single leg lifts, upright row, lat pulldowns

Saturday Nov 15, 2008 #

Biking 50:00 [1] 13.0 mi (15.6 mph)

Nice ride with Austin along Marymoor out to the winery and back.

Biking hills 15:00 [4] 2.0 mi (8.0 mph)

Hill repeats after the bike ride

Biking 1:00:00 [3] 19.0 mi (19.0 mph)

On CT: consistent 180w, HR<160

Friday Nov 14, 2008 #

Running 37:41 [3] 5.0 mi (7:32 / mi)
shoes: Asics DS Trainer 13

On the treadmill at PC: just a nice easy run

Weights 20:00 [2]

Gravitron: normal routine (132 @ 10); nautilus: single leg lifts, lat pulls. Lots of stretching, some ab rollouts

Thursday Nov 13, 2008 #

Biking 1:05:00 [3] 20.0 mi (18.5 mph)

On CT: held a steady 200w for an hour; nice and relaxed.

Tuesday Nov 11, 2008 #

Running 1:00:00 [3] 7.4 mi (8:06 / mi)
shoes: Asics DS Trainer 13

Easy run at the PC today: kept HR just under 160, and it felt great... nice and relaxed

Rock Climbing 1:00:00 [3]

My hands are a little sore today but otherwise it was fun! I liked the overhand routes, even though I couldn't quite make it up them.

Friday Nov 7, 2008 #

Running 1:14:00 [3] 9.4 mi (7:52 / mi)
shoes: Asics DS Trainer 13

Running down along Venice Beach. Went up to Santa Monica pier and then back along the boardwalk. It gets pretty warm... 10:30 and it's already 82 degrees.
C • VERY COOL 1

Thursday Nov 6, 2008 #

Running intervals 30:00 [4] 4.46 mi (6:44 / mi)
shoes: Asics DS Trainer 13

Intervals at PC with Jill: usual 2' on/ 2' off routine again, but I keep trying to increase my starting on/off pace. Last 2' at 5:45, then 5:00/mi.

Wednesday Nov 5, 2008 #

Biking 1:00:00 [2] 18.5 mi (18.5 mph)

Easy ride on the CT today: stayed at a consistent 170w, HR around 135.

Tuesday Nov 4, 2008 #

Running intervals 30:00 [4] 4.41 mi (6:48 / mi)

Intervals on the treadmill at PC, with Birdy: my usual speedwork, 2' on, 2' off, starting at 6:30/7:45 and increasing from there. Last minute on was at 5:00/mi.

Running 30:00 [2] 4.05 mi (7:24 / mi)

Steady state follow-up, except for 3' @ 6:00, 1' @ 5:00 with Birdy's final speed interval.

Sunday Nov 2, 2008 #

Trail Running 1:05:00 [3] 6.8 mi (9:34 / mi)
shoes: Vasque Aethertech

With Birdy at Cougar: normal 6.1 loop, but added the radio tower trail just for kicks. Raining pretty good this morning, and the trail was wet, but the Vasques held up just fine.
C • What about 2

Saturday Nov 1, 2008 #

Running 1:03:00 [3] 7.9 mi (7:58 / mi)

A little longer run along E Lake Sammy. The trail was beautiful: love the fall colors and leaves! HR was fine, but my legs felt SUPER heavy though... I'm probably due for a day off soon.

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