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Training Log Archive: Ryan Perovich

In the 30 days ending Jun 30, 2009:

activity # timemileskm+ft
  Biking8 19:36:20 360.6(18.4/h) 580.33(29.6/h)
  Running17 11:29:16 88.0(7:50) 141.62(4:52) 831
  Swimming9 6:40:03 1.2 1.93
  Core workout5 5:00:00
  Trail Running1 52:50 6.1(8:40) 9.82(5:23)
  Workout1 30:00
  Total23 44:08:29 455.9 733.7 831

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Tuesday Jun 30, 2009 #

Biking 3:06:47 [3] 58.2 mi (18.7 mph)

Good ride. Around Lake Sammy, then up 202 and up and over Ames into the valley. Headed north, then went over the backside of Novelty (now THAT'S a hill) down into Redmond. One reverse loop around the lake again and home. Pushed it for the first lake loop, then did intervals in the valley. Tried to keep the average >190w.

Core workout 1:00:00 [3]

Some upper body stuff today with Kelsey: triceps, shoulders, lats, etc. More TA work. I have no strength on top. Yikes.

Swimming 45:00 [3]

6 x 75 as WU. Then 2 x 200 (:10 RI), 1 x 100 mod (:20), 2 x 300 (:20), 1 x 100 mod (:20), 2 x 400 (:30). A few drills, then easy 200 for CD. Better!

Running 22:00 [2] 2.6 mi (8:28 / mi)
shoes: Asics DS Trainer 14

Was supposed to be a half hour run, but I had to cut it short. No energy and the legs were completely tired after the bike, core, and swim. Just nothing there.

Monday Jun 29, 2009 #

Swimming 55:00 [3]

200 WU, 100 kick, 100 pull. MS: 400, 300, 200, 100 :20 RI. 300, 200, 100 N/S. Easy 200 for CD.

Running 30:18 [3] 4.06 mi (7:28 / mi)
shoes: Asics Gel Landreth

Good run tonight. Didn't press hard, probably right at all-day pace. Felt relaxed and comfortable.

Sunday Jun 28, 2009 #

Biking long 6:51:24 [2] 124.6 mi (18.2 mph)

Long day in the saddle. This was the Cycle U CATS ride, usually in preparation for the one day STP. Left from the Renton Community Center and went south to east Tacoma, then out through Sumner and Orting, then over to Black Diamond (by Nolte State Park - site of Black Diamond tri), back up to Auburn, Kent, and then back. We started as a large group, then separated according to speeds. I ended up riding with about 8 others. I traded off the pull with Sarah, who is a total bike stud: won her AG twice in Kona, got stress fractures from the running, and now concentrates on ultra distance biking. She's doing 400+ miles per week in preparation for the 400 mile Fireweed race in Alaska, and then wants to qualify for the solo RAAM. Studly.

Saturday Jun 27, 2009 #

Running 1:28:28 [3] 10.3 mi (8:35 / mi)
shoes: Asics DS Trainer 14

Tough run today. Tried to keep HR down... avg ended up at 158. Hot today, didn't take in enough fluids. Dehydrated at the end.

Thursday Jun 25, 2009 #

Running intervals 37:02 [5] 4.74 mi (7:49 / mi)
shoes: Asics DS Trainer 14

Speedwork with Birdy. This was good for me, although very tough. 4 x timed 800s, with 800 light jog in between. I definitely need to do more of these!

Biking 1:28:51 [2] 23.85 mi (16.1 mph)

With Stacey and Wille: out Marymoor to Bothell, then on to the 7 Hills course up Norway, under 405, and back out to Willows. Crossed the valley and took a right on Woodinville-Redmond road. Climbed up and then down behind Bella Botega, through downtown Redmond, back on the trail and home. The weather cooperated, and while the pavement was wet in places, we didn't get rained on. Fun ride!

Wednesday Jun 24, 2009 #

Running 38:50 [3] 4.9 mi (7:55 / mi)
shoes: Asics DS Trainer 14

Another easy run this evening. Nothing too hard, just an easy comfortable pace.

Tuesday Jun 23, 2009 #

Running 1:00:00 [2] 7.1 mi (8:27 / mi) +361ft 8:04 / mi
shoes: Asics DS Trainer 14

Steady 1% grade. Very light run at low HR (<150) before core work with Kelsey

Core workout 1:00:00 [4]

With Kelsey. This was tough today for some reason. Lower back is WEAK! Tight glutes combined with weak TAs and hip flexors = bad combination. Hit all sorts of muscle groups today, but it was especially tough to do anything involving back hyperflexion. Ouch. Definitely need the massage tomorrow.

Swimming 45:00 [3]

A few drills today, but mainly just swam laps. 3 x 500, averaging about 1:46-1:48 consistently, at 85% or so. Nothing hard or fast. In between each 500, I did 3 x 100 at 95% (1:35ish). Felt pretty good today, just have to keep trying to put it together; I feel like I've got 6 key thoughts for the day and I'm lucky if I remember 4 of them per 100.

Monday Jun 22, 2009 #

Running intervals 30:00 [4] 4.48 mi (6:42 / mi) +233ft 6:23 / mi
shoes: Asics DS Trainer 14

Steady 1% grade, 5 x [1' on @ 6'/mi, 4' off @ 7'/mi], last 1' @ 5'/mi.

Swimming 45:00 [3]

WU, then 5 x 200 @ ~3:35s, followed by catch up drills and some 85% push 100s. Worked on getting a full extension by "reaching the hand, like you're getting something off the top shelf" after entry, which rotates the shoulders a bit more.

Sunday Jun 21, 2009 #

Swimming 40:00 [3]

Brief WU, then descending 10 x 100: started at 1:48 and did each 100 faster, down to 1:34, on the 2:00. Then swam 2 x 100 as fast as I could go, which equaled a BLAZING 1:23, or what Birdy does for a basic recovery set...

Running hills 15:00 [4] 2.02 mi (7:26 / mi) +237ft 6:41 / mi
shoes: Asics DS Trainer 14

After swim...only had 15' before we had to leave to prepare for dinner. Jill was just finishing her run, so I just played with the incline and speed. Two short interval sessions. Felt good to run today.

Saturday Jun 20, 2009 #

Running 58:35 [3] 7.4 mi (7:55 / mi)
shoes: Asics DS Trainer 14

Usual route, but then took the path along 520 down to Marymoor trail, then went along trail past the pickleball courts and turned around. It was hard climbing back up that trail... legs are still not 100%

Friday Jun 19, 2009 #

Running 42:30 [3] 5.4 mi (7:52 / mi)
shoes: Asics DS Trainer 14

Nice easy run, first one since Boise. Felt GREAT to move the legs, although I can tell they are still fatigued. My plan between now and LS is to swim and run as much as possible, with hill repeats and the occasional longer ride on the bike.

Thursday Jun 18, 2009 #

Core workout 1:00:00 [3]

With Kelsey: lots of glutes today... I can REALLY feel the burn. New addition was some hip adductor and abductors slide thingies.

Tuesday Jun 16, 2009 #

Core workout 1:00:00 [3]

With Kelsey: she took it a little easier on me today since I'm still a little sore and stiff from the race. We did lots of scapula and abdominal work.

Swimming 45:00 [3]

Quick swim in the pool after workout with Kelsey. 10 x 100 and some drills.

Saturday Jun 13, 2009 #

Event: Boise 70.3

Swimming race 50:03 [5] 1.2 mi (41:43 / mi)

Argh. Just cannot get a quality swim in an event. First, we got some SERIOUS wind that kicked up halfway through leading to some really sweet whitecaps and swells. Then I had my goggles kicked off 7 minutes in, and when you wear contacts, there's just no way to swim without them. So I had to pop up, retrieve them and then get them adjusted again to make sure they were in place. Never really got them "right" and sealed against my face, and had no rhythm after that. It was hard to regroup. This swim should have been at LEAST 8-10 minutes faster. Incredibly frustrating. Mentally regrouping from this was a huge test for me.

Biking race 2:30:31 [5] 56.0 mi (22.3 mph)

Good bike in an utter downpour. Heavy rain and thundershowers from mile 3 on. Felt solid. Ran with no cages, just 2 x 270 Infinit in the Speedfil plus a Roctane for 640 cals (~250/hr)

53rd fastest bike split among all AGs.

Power data: Avg = 167w, NP = 177w, NP/AVG = VI = 1.06. VI ~ 1 is good, meaning a relatively consistent pacing. TSS and IF indicate I was right on the upper band of "optimal" power utilization.

Running race 1:38:43 [5] 13.1 mi (7:32 / mi)
shoes: Asics DS Trainer 14

Good run on top of the bike. Nutrition was pretty dialed in as I was spent right at the line. Pacing was good.


Total time was 5:03:30. 22nd in AG out of 147.

Second 70.3 event, 6th overall triathlon. Other than the pathetic swim, I thought things went pretty well considering the weather. I was really trying to go <5 hours, but it just wasn't going to happen after that swim. Oh well. Congrats to Birdy, Kimmy, and Leann! Awesome racing all around! Now on to Lake Stevens!

Friday Jun 12, 2009 #

Running 20:00 [3] 2.5 mi (8:00 / mi)

Quick run to get the muscles moving

Wednesday Jun 10, 2009 #

Biking 35:00 [2] 9.0 mi (15.4 mph)

Not sure on the distance... just rode down to Marymoor and spun along. Kept it in the small ring the entire time on purpose.

Running 23:21 [3] 3.2 mi (7:18 / mi)
shoes: Asics DS Trainer 14

Brick, usual loop by the house. Comfortable pace.

Tuesday Jun 9, 2009 #

Swimming 35:00 [3]

OWS at Idylwood. Felt pretty good today, relaxed for the first half then pushed a little harder for the second.

Running 15:36 [3] 2.1 mi (7:26 / mi)
shoes: Asics DS Trainer 14

Run right after swim. Nothing too hard, just an easy run to move the legs.

Sunday Jun 7, 2009 #

Biking intervals 35:13 [4] 12.6 mi (21.5 mph)

Out and back along Marymoor. I wanted to keep the intensity high but the overall volume low. The crowded trail sort of caused the "intervals" part of it... didn't have much choice there. Just rode to the brewery and back.

Running 17:52 [2] 2.4 mi (7:27 / mi)
shoes: Asics DS Trainer 14

Easy, short brick right after the ride. I'll probably reverse this tomorrow and do an easy bike followed by a harder run.

Saturday Jun 6, 2009 #

Biking 3:53:34 [3] 64.35 mi (16.5 mph)

With Kim: rode from the house, down W Lake Sammy, up Lakemont to Kim's house. Then down the backside of Lakemont to Coal Creek and out into May Valley. Past Squak Mountain to Issaquah. Up to High Point and then out toward Fall City. L on 202, and through the valley, past Tolt Hill Rd, L to Carnation, back roads past the dairy, then up Ames Lake to 202 and back through Marymoor and home. Great ride, even though we got some rain. I love riding with Kimmy!

Thursday Jun 4, 2009 #

Biking intervals 35:00 [5] 12.0 mi (20.6 mph)

On CT: 5' WU, 5' @ [250, 125, 275, 125, 300], 5' CD

Trail Running 52:50 [4] 6.1 mi (8:40 / mi)
shoes: Vasque Aethertech

At Cougar with Birdy and Grayster11: fast paced run this evening! I'd say this is the quickest we've run this loop.

Wednesday Jun 3, 2009 #

Swimming 40:00 [3]

OWS at Idylwood: quite a bit of chop today, but thankfully not a lot of boat traffic. Just went up and down the buoy line. Quasi-catch up swimming to remind myself of front quadrant. Water felt GREAT!

Running 53:48 [4] 7.5 mi (7:10 / mi)
shoes: Asics DS Trainer 14

Semi-practiced my T1 by running out of the water, stripping the wetsuit, and putting on my running shoes. Then I jogged up to the car carrying my backpack, threw that in the car, and then went out on a run on W Lake Sammy. I wanted to go just under my target 70.3 pace. HR was fine (avg 167), but it drifted high due to the heat (right at the hottest part of the day) and not having enough fluids. Good run though.

Tuesday Jun 2, 2009 #


From Sep 10th of last year:

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.

I think these times are pretty close to what I'm looking for at Boise. I would add a minute or two to the run goal.

2) Bike: raise FTP to 250w

I think I'm about there. Probably closer to 245w via 95% CP-20 test.

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.

On target for this. Really concentrated on the run through the offseason, but didn't get in track workouts unfortunately. Average since Oct 2008 has been 27 mi/wk.

4) Swim: continue to add drills and improve speed.

Didn't do so hot with this one. With the run concentration, I think I'll have to be content with poor swim times until next offseason.

5) Race condition: 129 lbs, 6% BF.

This was a big realization. I think I feel better and have more power with a slightly higher body weight, more in the 132-133 lb range. BF was measured at 10.1%. 6% is FAR too low, although I was basing that number on a wildly inaccurate method (Tanita BF scale).

Core workout 1:00:00 [3]

with Kelsey: more transverse abdominals and some obliques; hip adductor/abductors; back hyperextensions.

Workout 30:00 [3]

Warm up and cool down around core workout: some erg, some running, Gravitron, and the new Precor machines (which are WEIRD and made me feel very uncoordinated!)... sort of like a cross between a stairmill and an elliptical machine

Monday Jun 1, 2009 #

Running 37:13 [2] 4.2 mi (8:52 / mi)
shoes: Asics DS Trainer 14

Easy recovery run today, just moving the legs.

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