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Training Log Archive: Ryan Perovich

In the 30 days ending Nov 30, 2009:

activity # timemileskm+ft
  Running22 17:05:58 115.83(8:51) 186.41(5:30) 2617
  Biking10 11:07:30 204.2(18.4/h) 328.63(29.5/h)
  Workout1 33:00
  Total24 28:46:28 320.03 515.04 2617

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Monday Nov 30, 2009 #

Running 24:53 [4] 3.6 mi (6:55 / mi)
shoes: K-Swiss Kona

Right after the bike as a brick. Timed this one... usual loop. Wanted to build the entire time, caught every light. Started out a little stiff because of the weather, but felt great at the end.

Biking 1:00:00 [3] 18.0 mi (18.0 mph)

On the CT: another hour steady state @ 175w. Threw in some single leg drills at the 45' mark @ 125w.

Saturday Nov 28, 2009 #

Running 28:00 [3] 3.6 mi (7:47 / mi)
shoes: K-Swiss Kona

Easy run this morning. Hopefully I can motivate myself for another this afternoon...

Running intervals 26:00 [4] 3.6 mi (7:13 / mi)
shoes: K-Swiss Kona

Same loop as this morning, but pushed it a bit for :30 every 2:00.

Friday Nov 27, 2009 #

Biking 1:37:30 [3] 29.2 mi (18.0 mph)

With Birdy and Morris: up 132nd to Avondale, then part of the 7 Hills Metric loop, back down to Marymoor for a quick out and back. Nice! Weather was perfect for a almost-winter ride. There were a few heart-pounding moments out there...

Thursday Nov 26, 2009 #

Running intervals 30:00 [4] 4.63 mi (6:29 / mi)
shoes: K-Swiss Kona

2' on @ 5:32/mi, 2' off @ 7:30/mi. Sped it up during the last interval. Felt good to push it a bit. I feel like this is about 85% of my max effort for that amount of time.

Wednesday Nov 25, 2009 #

Running 27:00 [3] 3.6 mi (7:30 / mi)
shoes: K-Swiss Kona

Faster run as a brick after CT

Biking intervals 1:15:00 [4] 22.0 mi (17.6 mph)

On CT: after easy WU, 2' on at 280w, 2' off, repeat. Tried to hold the wattage, but it got difficult after a while. Bumped it down to 260w and could hold that just fune.

Monday Nov 23, 2009 #

Running 28:30 [3] 3.6 mi (7:55 / mi)
shoes: K-Swiss Kona

Quick run on usual loop

Saturday Nov 21, 2009 #

Running hills 1:45:00 [3] 8.0 mi (13:07 / mi) +2617ft 10:01 / mi
shoes: Vasque Aethertech

With Birdy and Morris up at Cougar: grabbed the maps and did some exploration. Well, that led to some serious bushwacking. The north side of Bear Trail is completely unmaintained, meaning that we had to cross a river three times, then duck under or crawl over some serious logs, hack through underbrush, etc. Then we lost the trail all together and went perpendicular up to a housing development, referenced a water tower and then did some more off-trail work to finally get back to another trail loop. Now my left hip flexor is tight. Not quite the trail run we had envisioned...

Friday Nov 20, 2009 #

Running 30:30 [4] 4.2 mi (7:16 / mi)
shoes: K-Swiss Kona

Longer loop today. I love where my running is at right now: comfortable and fast, lots of strength to push it more as needed.

Biking 1:00:00 [3] 16.0 mi (16.0 mph)

Another hour on the CT watching FNL, season 1. So good. Just did a steady 150w today, except for some one leg spins at 100w.

Thursday Nov 19, 2009 #

Running 1:00:00 [3] 7.9 mi (7:36 / mi)
shoes: K-Swiss Kona

Run at the PC after work. Nothing special. I feel tired all over, though... I hope I'm not getting sick.

Wednesday Nov 18, 2009 #

Running 30:00 [3] 3.6 mi (8:20 / mi)
shoes: K-Swiss Kona

Quick run after work, nothing special

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

On the CT: quick WU, then low cadence (<50) high wattage intervals for 3', 3' on a quick spin. More one legged drills at the end.

Running hills 20:00 [4] 2.0 mi (10:00 / mi)

Quick hill repeats: sprint up the hills (as best I could) and a very slow jog down. Legs are tired.

Tuesday Nov 17, 2009 #

Running hills 1:10:00 [4] 6.0 mi (11:40 / mi)
shoes: Solomon XCR Gore-tex

TAT run: old school loop again. Brrrr! Chilly out there, but the rain held off for the most part.

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

On CT: started off at 150w, then alternated 200w and 100w for 30 minutes, about 3' on, 3' off. Single leg drills, 100 on each leg x 3. Hip flexors were burning on the 3rd interval.

Monday Nov 16, 2009 #

Running 29:17 [3] 4.0 mi (7:19 / mi)
shoes: K-Swiss Kona

Quick afternoon run at the PC, just to get in some miles.

Saturday Nov 14, 2009 #

Running 39:15 [3] 5.4 mi (7:16 / mi)
shoes: K-Swiss Kona

A little different route today. Up past Microsoft, then back by the high school, back roads, and home. Threw in some short stride intervals for kicks.

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

On CT: 175w for an hour.

Friday Nov 13, 2009 #

Running 40:00 [3] 5.2 mi (7:42 / mi)
shoes: K-Swiss Kona

Quick run at the PC

Thursday Nov 12, 2009 #

Biking 1:15:00 [3] 24.0 mi (19.2 mph)

Maple Valley loop with Birdy and Morris: nice ride! A little chilly, but boy, it felt nice to ride outside again! It makes me realize how much I miss being on my bike. One thing though: I heard a VERY slight rubbing sound chugging up the hill near Birdy's house as we left... thought nothing of it. Finish the ride and conclude I must really be out of biking shape! Yep, rear brake was rubbing the whole time. Nothing major, but enough that the wheel would slow down considerably after 5 or 6 revolutions and not freely spin. Nice!

Tuesday Nov 10, 2009 #

Running hills 1:08:00 [4] 6.0 mi (11:20 / mi)
shoes: Solomon XCR Gore-tex

TAT in the rain! Good run tonight... fast group, good pace!

Monday Nov 9, 2009 #

Running 26:00 [3] 3.6 mi (7:13 / mi)
shoes: K-Swiss Kona

Quick run in the rain

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

On the CT: 6 x [4' @ 150w, 2' @ 175w, 2' @ 200w, 2' @ 175w], then threw in some single leg drills to finish it off.

Sunday Nov 8, 2009 #

Running hills 20:00 [4] 2.0 mi (10:00 / mi)
shoes: K-Swiss Kona

Quick hill repeats before Austin's birthday festivities started

Saturday Nov 7, 2009 #

Running 25:00 [2] 3.0 mi (8:20 / mi)
shoes: K-Swiss Kona

2 mi WU before main set, 1 mi cool down. On the WU, started off slow and threw in some short burst intervals to get the legs moving.

Running race 18:03 [5] 3.1 mi (5:49 / mi)
shoes: K-Swiss Kona

Just missed my goal of <18 by a few seconds. I put the treadmill on +.5 deg to simulate the road a little better. Neg split, started off a 6:00/mi and bumped it up slightly with each mile. Felt good, a little sloppy at the end.

Workout 33:00 [3]

Gravitron, single leg extensions, glute/hammy curls, leg press, skin-the-cats, hip adductors/abductors with weights.

Friday Nov 6, 2009 #

Running 41:00 [3] 5.2 mi (7:53 / mi)
shoes: K-Swiss Kona

Longer run today; did a slightly different route. Was going to go longer but it started raining.

Biking 1:00:00 [3] 18.0 mi (18.0 mph)

On the CT: held a consistent 175w and just watched ITU races... universalsports.com!

Wednesday Nov 4, 2009 #

Running 30:00 [3] 3.6 mi (8:20 / mi)
shoes: K-Swiss Kona

Another easy evening run. I'm very tired. Ankle is still a little tight.

Tuesday Nov 3, 2009 #

Running 43:00 [3] 5.2 mi (8:16 / mi)
shoes: K-Swiss Kona

First run of two on the day since I didn't run yesterday. Through the neighborhoods as usual, except after crossing the freeway, I went straight and went through the Msft campus for a bit.

Note

Rolled the ankle at the TAT... finished the run and it was sore. Agghhh.

Running hills 1:20:00 [3] 7.3 mi (10:58 / mi)
shoes: Vasque Aethertech

TAT up at Cougar. Nice night... it's chilly since we're effectively starting an hour later.

Monday Nov 2, 2009 #

Running hills 31:30 [3] 2.9 mi (10:52 / mi)
shoes: K-Swiss Kona

Out to 40th and back, then 10x hill repeats, then finished it off to 40th again. Did one of the repeats running backward uphill... that's hard! Feels very strange on the calves and quads...

Sunday Nov 1, 2009 #

Running hills 55:00 [3] 5.0 mi (11:00 / mi)
shoes: Vasque Aethertech

Up at Cougar with dogs and someday-in-laws... nice run!

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