Training Log Archive: Ryan PerovichIn the 30 days ending Apr 30, 2009:
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Thursday Apr 30, 2009 #
Running 30:00 [2] 3.8 mi (7:54 / mi)
shoes: Asics DS Trainer 14
Easy WU, then some steady state before timed 5k. CD at the end as well.
Swimming 1:10:00 [3]
A few 100s to WU, then a timed 500 at about 80%, drills for 300... repeated 500, 300 like that two more times. Then some easy laps at the end. Felt better than a few days ago, but even though I've got a LONG way to go, I'm not discouraged.
Biking hills 1:06:00 [5] 9.2 mi (8.4 mph) +1648ft
16x hill repeats. NP = 214w, avg 337w up first hill (28s), 322w up second hill (40s). Felt strong!
Running 18:03 [5] 3.1 mi (5:49 / mi)
shoes: Asics DS Trainer 14
Really wanted to break 18 today. Oh well, good to get some speedwork in.
Wednesday Apr 29, 2009 #
Note
Rest day. Legs are feeling tired. The weather should be nice tomorrow, but nobody wants to do anything ...ahem... Birdy...
Tuesday Apr 28, 2009 #
Running hills 1:00:00 [3] 7.88 mi (7:37 / mi) +830ft 6:55 / mi
shoes: Avia Avi-Lite II
On the treadmill: steady state at 2% grade. My legs are just tired.
Workout 20:00 [3]
Some gravitron, single leg lifts, upright row, ab curls, super pullovers. Haven't done a circuit in a while and it showed.
Swimming 45:00 [2]
Back in the pool! Just plain ugly. I warmed up ok, but my swim fitness is for crap. I did some 300s and 400s but my "technique" (and I use that term very loosely) got even more sloppy, so I'd stop and regroup. I just need to get back into it slowly...
Monday Apr 27, 2009 #
Biking 1:00:00 [3] 19.0 mi (19.0 mph)
On CT: easy spin for 30', then increased to 175w for 30'.
Sunday Apr 26, 2009 #
Biking 4:49:00 [3] 86.6 mi (18.0 mph) +2881ft
With Birdy and Lance: from Marymoor, out 202 and over Ames. Left at the base and out in the valley to Snohomish. Then on Hwy 9 briefly to Lake Stevens. Turned around there and then headed back on the Centennial Trail to Snohomish (nice route instead of Hwy 9), and then took the same route back home. Weather was nice today! Good ride. 2 bottles of Infinit (274 cals each), 1 Hammer chocolate gel w/ caffeine, and 1 Roctane. A little light on the calories, but was okay at the end..
Avg w = 119w, NP = 148w, VI = 1.24 (clearly a result of pacelining). Peak 10s = 634w, 30s = 434w, peak 1m = 310, mainly when I pushed it up the hills.
Avg w = 119w, NP = 148w, VI = 1.24 (clearly a result of pacelining). Peak 10s = 634w, 30s = 434w, peak 1m = 310, mainly when I pushed it up the hills.
Saturday Apr 25, 2009 #
Running 42:00 [2] 5.2 mi (8:05 / mi)
shoes: Avia Avi-Lite II
Easy run this morning on the usual 5 mile loop. Felt pretty relaxed, concentrated on quick feet and relaxed shoulders.
Biking intervals 1:00:00 [4] 19.0 mi (19.0 mph)
On the CT: quick 10' WU, then 2' at 200w, 2' at 125w, 2' at 225w, 2' at 150w, 2' at 250w, 2' at 175w, 2' at 275w, 2' at 200w, 2' at 300w, 2' at 200w, then easy spin and some one legged drills for the rest of the hour. Watched first three episodes of Entourage season 5... thanks Birdy!
Friday Apr 24, 2009 #
Running 44:02 [3] 6.0 mi (7:20 / mi) +338ft 6:58 / mi
shoes: Avia Avi-Lite II
With Birdy: up 40th, down 156th, across freeway and down trail to W Lake Sammy. Then up Marymoor for a bit, turn around, and come back. Beautiful weather. We pushed the pace for a bit, did a couple of faster intervals, but Birdy was struggling to keep down his burrito lunch, so we backed it off. Good run!
Biking 1:06:04 [3] 22.1 mi (20.1 mph)
Pushed it at a good pace around the lake. Tried to hold about 160-165w the entire time, ended up averaging 157, NP = 166. Traffic wasn't so good on E Lake, but otherwise, it was nice! Total time around lake, hill to E entrance of park was 58:19
Thursday Apr 23, 2009 #
Biking 1:00:00 [3] 20.0 mi (20.0 mph)
Started at 125w, increased 25w every 10', last 10' @ 250w; averaged 200w.
Running 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Avia Avi-Lite II
Quick 2 mile brick after biking.
Wednesday Apr 22, 2009 #
Running 34:00 [2] 4.1 mi (8:18 / mi)
shoes: Avia Avi-Lite II
Easy run tonight, just to move the legs. The part that made it difficult was it came right after a taco dinner at El Toreador...
Tuesday Apr 21, 2009 #
Running 2:14:41 [3] 16.6 mi (8:07 / mi)
Beautiful day, but it was HOT! I'm not used to it. I wanted to start off with a nice warmup down to Marymoor, then run about 7 mi out, turn around, and see what I could do for a half mary:
Splits (from Garmin)
7:27
7:31
7:35
7:33
7:30
7:36
7:33
7:28
7:31
7:37
7:34
7:33
7:31
1:38:51, under my goal time of 1:40. Slower than my standalone half mary pace, and a click slower than 70.3 run pace. Felt okay and relaxed during the run, but I was wiped out after that. I walked for a little bit afterward and then jogged it home. I only brought two bottles of electrolytes, and I was salty at the end.
NOTE: the mile markers on the trail are WAY off...as much as a tenth of a mile in some cases!
Splits (from Garmin)
7:27
7:31
7:35
7:33
7:30
7:36
7:33
7:28
7:31
7:37
7:34
7:33
7:31
1:38:51, under my goal time of 1:40. Slower than my standalone half mary pace, and a click slower than 70.3 run pace. Felt okay and relaxed during the run, but I was wiped out after that. I walked for a little bit afterward and then jogged it home. I only brought two bottles of electrolytes, and I was salty at the end.
NOTE: the mile markers on the trail are WAY off...as much as a tenth of a mile in some cases!
Monday Apr 20, 2009 #
Biking intervals 1:37:00 [5] 28.6 mi (17.7 mph)
Very tough workout today... maybe one of the toughest of the season so far. Easy WU along Marymoor, then right by 40 acres and up and down hill behind Bella Botega, through Redmond, and then along E Lake Sammamish. Because of a traffic revision, it's down to one lane about halfway down the lake, so traffic was either at a standstill, or no cars at all. Then 1' on @ 250w, 2' off. Repeat until I hit Inglewood hill. Then up and back down. Repeat 1' on, 2' off back to Marymoor. Did this twice. Averaged 256w @ 23.1 mph for the intervals against the wind, 247w @ 26.5 mph with the wind. Felt like throwing up at the end. Then an easy cool down back through Marymoor and up the trail. Finished by climbing up the trail next to the freeway and home.
Running 26:15 [2] 3.2 mi (8:12 / mi)
shoes: Avia Avi-Lite II
Easy brick afterward. Legs were tired!
Sunday Apr 19, 2009 #
Biking 53:58 [4] 19.5 mi (21.7 mph)
Around Lake Sammamish again, pushing the pace in aero. NP = 181w, avg 173w, VI = 1.05 Felt pretty strong again.
Running 22:00 [4] 2.7 mi (8:09 / mi)
shoes: Asics DS Trainer 14
Easy brick after the ride. Each time it feels a little smoother on the transition.
Saturday Apr 18, 2009 #
Running 46:00 [3] 5.9 mi (7:48 / mi)
shoes: Asics DS Trainer 14
Nice run around the neighborhood, didn't push the pace, felt nice and relaxed.
Friday Apr 17, 2009 #
Biking 54:30 [4] 20.2 mi (22.2 mph)
This was a good ride around Lake Sammamish. I pushed it in aero almost the entire time. I think it would've been faster except I caught virtually zero lights. A strong ride for me. NP = 198w, avg = 178w.
Biking hills 20:00 [4] 4.0 mi (12.0 mph)
Threw in a few hill repeats at the end.
Running 30:00 [3] 3.8 mi (7:54 / mi)
shoes: Asics DS Trainer 14
After the hill repeats, did a quick brick. Felt better than the last time I did this... 15' out, and 15' back.
Thursday Apr 16, 2009 #
Biking 3:12:30 [3] 52.2 mi (16.3 mph) +2920ft
7 Hills course plus some Lake Sammamish. Nice day today! I like the new position a lot. Tried to ride using power almost the whole time, and aimed for a VI ~ 1. Ended up with NP = 178w / avg 168w, VI = 1.06
Wednesday Apr 15, 2009 #
Running 1:47:00 [2] 13.3 mi (8:03 / mi) +512ft 7:46 / mi
shoes: Asics DS Trainer 14
Out along E Lake Sammy down to Vasa Park, then back and up Northup, right on 156th, past Microsoft, and home. Good run, weather was nice.
Tuesday Apr 14, 2009 #
Running 1:08:00 [3] 8.7 mi (7:49 / mi)
shoes: Avia Avi-Lite II
With Garmin: avg HR 170. Outside, around Microsoft, down on to Marymoor trail, out and back. Felt okay, but I can tell it's been over a week since I ran seriously.
Running 48:00 [3] 6.3 mi (7:37 / mi)
shoes: Avia Avi-Lite II
Distance and time are a guess... with Birdy and the boys from work. Always a good time. Morris is a frickin trooper.
Saturday Apr 11, 2009 #
Running 1:00:00 [2] 7.0 mi (8:34 / mi)
Mileage is a guess. Easy run today to just move the legs.
Friday Apr 10, 2009 #
Biking 6:49:20 [3] 122.3 mi (17.9 mph)
Well, it was supposed to be ok weather today: partly cloudy and mid 50s. Yep, didn't really see that. Left from the house, out 202 and up and over Ames to the valley. Out through Snohomish to Hwy 9 and Lake Stevens. One loop of the 70.3 course (where it was chilly and I got stuck in a downpour), then back along the same route. Instead of Ames, took a left and went through Carnation, up Duthie hill, down Thomson and home. 2 x Infinit (274 cal each), 2 x Roctane, 1 Carb boom, 2 x sport beans, 1 Gatorade I picked up in Carnation on the way home = ~1200 cals. A little light at the end, but not too bad. The legs are tired! NP = 154w
Thursday Apr 9, 2009 #
Biking hills 50:00 [4] 10.0 mi (12.0 mph)
Quick hill repeats before bike fitting, some repeats afterward as well as along W Lake Sammy. Fit feels a ton better: raised the saddle 3/4cm, lowered the bars 5 mm, and swapped out the saddle. Was able to do all of that and even open up my hip angle another 2 degrees, so I should be able to generate more power and be more comfortable. The saddle was starting to "hammock" in the middle, causing me to sit more upright and bend over rather than pivoting at the hips. The bigger benefit was in cleat position and hip/knee/foot tracking. Much more inline now with an additional valgus shim (cants the foot slightly so that the inside is higher than the outside) to match my natural foot rotation, and moved my left cleat position slightly more medial. Quick reaction: I'm now much more up and down with my knees rather than slightly side to side and tracking at an angle. Feels much better!
Wednesday Apr 8, 2009 #
Biking 1:12:30 [2] 20.0 mi (16.6 mph)
On CT: easy spin @ 120w, just an easy ride after a few good workouts. Nice to spin the legs.
Tuesday Apr 7, 2009 #
Biking 3:44:22 [3] 63.8 mi (17.1 mph)
Outside again! Left the house and went up Willows, through Bothell and around the north end of the lake on the Burke. Past the UW, south through the Arboretum and Leschi, then across I90. One loop of MI and then across south channel bridge, through Beaux Arts neighborhood (thanks for showing me that route, Jeff), north through Kirkland, then up and over hill and home. Nice ride! Tried to stay in aero for most of the ride. NP = 149w.
Tennis 1:15:00 [3]
Good times, other than rolling my ankle. It's fine this morning, a little sore, but not too bad. Playing once every few months is not the way to get better, though...
Monday Apr 6, 2009 #
Biking 2:01:24 [4] 37.3 mi (18.4 mph)
With Jeff: NP = 191w. Nice, hard ride from Jeff's house and 2x around MI. When Jeff drops the hammer, it's go time... wowzers. I really enjoyed this ride, and the weather was fantastic. Thanks Jeff!
Biking 1:01:46 [3] 18.3 mi (17.8 mph)
With Birdy, part of the 7 Hills Metric Century ride: left from Birdy's office, up Burke, then up to Avondale road. Right on Woodinville/Duvall road for a little bit, then back roads to loop back to Avondale. Climbed up on to Education Hill, some more back roads, then back down the valley and home. Nice ride! We pushed the pace in a few spots and got in some decent hills. Thanks Birdy! NP = 156w.
Biking hills 33:39 [4] 6.1 mi (10.9 mph)
Rest of the family wasn't home yet, so I threw in 30' of hill repeats. NP = 192w.
Sunday Apr 5, 2009 #
Running intervals 1:10:59 10.0 mi (7:06 / mi)
shoes: Asics DS Trainer 14
Out on E Lake Sammy trail. First, BEAUTIFUL weather for a change... so nice to run outside.
2 x [3 mi @ 70.3 target pace (=7:15) - 30", 2 mi @ target pace + 30"]
mile 1 = 6:40
mile 2 = 6:43
mile 3 = 6:42
mile 4 = 7:49
mile 5 = 7:31
mile 6 = 6:49
mile 7 = 6:44
mile 8 = 6:43
mile 9 = 7:38
mile 10 = 7:41
Felt decent today, considering brunch wasn't the healthiest and I could definitely feel those mimosas and the Jack and coke... I was salty at the end too.
2 x [3 mi @ 70.3 target pace (=7:15) - 30", 2 mi @ target pace + 30"]
mile 1 = 6:40
mile 2 = 6:43
mile 3 = 6:42
mile 4 = 7:49
mile 5 = 7:31
mile 6 = 6:49
mile 7 = 6:44
mile 8 = 6:43
mile 9 = 7:38
mile 10 = 7:41
Felt decent today, considering brunch wasn't the healthiest and I could definitely feel those mimosas and the Jack and coke... I was salty at the end too.
Saturday Apr 4, 2009 #
Biking 5:47:33 [2] 85.33 mi (14.7 mph)
Ahhh... finally. An outdoor ride. Really, the first serious ride of the year. I always like riding with Kim and Birdy... good times! Out 202, up Ames, all the way out to Snohomish, then through Monroe, past Carnation, up Duthie hill on the BLT, along plateau, down Thomson hill and home. 2 bottles of Infinit (2 x 274 cal), 1 Carb Boom Apple Cinnamon (num num... tastes like pie filling!). A little undercaloried, but I wasn't expecting to go for 5.5+ hours! What a nice day though...
Thursday Apr 2, 2009 #
Biking hills 1:30:00 [4] 23.8 mi (15.9 mph)
on CT: all hills, all the time. 3 repeats: 164w first time, 168w second time, 167w third time
Wednesday Apr 1, 2009 #
Biking hills 1:45:00 25.0 mi (14.3 mph)
On CT: hills for an hour, then steady state at 150w for 45'. The trainer is getting super boring... why won't the weather cooperate!