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Training Log Archive: Ryan Perovich

In the 30 days ending Apr 30, 2010:

activity	#	time	miles		km		+ft
Biking	15	27:42:33	500.92	(18.1/h)	806.15	(29.1/h)
Running	12	11:57:04	90.44	(7:56)	145.55	(4:56)	1548
Swimming	11	7:50:00	12.05	(38:59)	19.4	(24:14)
Trail Running	4	3:15:00	21.0	(9:17)	33.8	(5:46)
Core workout	3	2:30:00
Mountain Biking	1	40:00	8.0	(12.0/h)	12.88	(19.3/h)
Workout	1	30:00
Total	27	54:24:37	632.41		1017.77		1548

5:48

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Friday Apr 30, 2010 #

Swimming 20:00 [3] 0.7 km (28:34 / km)

OWS with Birdy, Morris, and Kyla from the BT MG. The water is still COLD. Started off ok, but then my brand new Sables starting getting looser and looser... turns out the double strap was all messed up. Great. Side stroked back to the shore and tried to fix them with frozen fingers. Used my older pair of goggles and rejoined everyone for a quick dash across the lake and back. Frustrating!

Biking 1:00:00 [2] 18.0 mi (18.0 mph)

On the CT: steady, easy ride at 150w for an hour.

Wednesday Apr 28, 2010 #

Core workout 1:00:00 [3]

With Kelsey: lots of hip flexors and lower back stuff today

Running 40:00 [3] 5.25 mi (7:37 / mi)
shoes: Asics DS Trainer 15

Did some laps at Redmond HS before Austin's game

Tuesday Apr 27, 2010 #

Running 30:00 [4] 4.41 mi (6:48 / mi)
shoes: Asics DS Trainer 15

Session 1 on the treadmill: started at 7.5 mph (8:00/mi), increase speed every 3' to finish at 10.5 mph (5:42/mi)

Running intervals 20:00 [4] 3.02 mi (6:37 / mi)
shoes: Asics DS Trainer 15

Session 2 on the treadmill: 2' on @ 5:42/mi, 2' off @ 7:30 mi.

Swimming 1:00:00 [2] 2.3 km (26:05 / km)

Long sets today: started with repeat 200s, then did some 500s (avg 1:47s) at a comfortable pace. Finished with some fist drills and kick sets.

Trail Running hills 1:00:00 [4] 6.0 mi (10:00 / mi)
shoes: La Sportiva

Good run tonight for the TAT. Trail was sloppy!

Monday Apr 26, 2010 #

Biking 58:28 [5] 21.4 mi (22.0 mph)

On CT: Chris' Winter Spin. Fastest and hardest I've ever gone on this ride. Avg 241w, 4.02 w/kg. Totally spent.

Sunday Apr 25, 2010 #

Mountain Biking 40:00 [1] 8.0 mi (12.0 mph)

Nice ride with Jill on the mountain bikes so she can work on her knee and range of motion.

Running 40:00 [2] 4.5 mi (8:53 / mi)
shoes: Asics DS Trainer 15

Left from Marymoor after biking and went along the trail, then home.

Saturday Apr 24, 2010 #

Running 16:30 [2] 2.0 mi (8:15 / mi)
shoes: Asics DS Trainer 15

At the Hawk Walk and Run with Austin. I think he's ready for a full-fledged 5k!

Running 33:17 [4] 4.4 mi (7:34 / mi)
shoes: Asics DS Trainer 15

Afterward: a little faster paced run around the neighborhood. Strong headwinds!

Biking intervals 1:00:00 [4] 19.0 mi (19.0 mph)

On the CT: Started at 100w, 25w build every 5' up to 225w at 30'. Dropped it back to 150w and did the same thing up to 275w. Couldn't hold the 275w for all 5', had to drop it to 225 to finish the last 2 minutes.

Friday Apr 23, 2010 #

Swimming 30:00 [3] 1.0 km (30:00 / km)

First OWS of the season. With Morris up at Pine Lake. BRRRRRRRR! Feet were freezing 10 seconds in, and then I couldn't feel my face a minute later.

Late add: yep, did some research. No official temperatures yet, but at this time of the month last year, the water was 61. I bet it was slightly colder though, since we really haven't had that much warm weather to speak of...

C • Nuts... 2

Biking intervals 1:00:00 [4] 18.0 mi (18.0 mph)

On the CT: WU for 15' @ 125w, then 10 x [1' @ 300w, 2' @ 150w], 15' @ 150w to finish. Good intervals. I can tell a big (positive) difference when I moved my 1.5 degree varus cant wedges from my old shoes to my new shoes... MUCH better knee tracking/alignment.

Thursday Apr 22, 2010 #

Biking 2:57:49 [3] 53.96 mi (18.2 mph)

With Jeff: out 202, up and over Tolt, out to Fall City, then turned around through Carnation and over the rollers. Turned around and then went back, up and over Ames, and home. Climbing on Tolt tweaked the lower back a little, and it tightened up unfortunately. Ice and heat tonight. NP = 187w.

Tuesday Apr 20, 2010 #

Swimming intervals 1:00:00 [4] 2.6 km (23:05 / km)

Long WU, with some single arm and fist drills. Main set was 20 x 100 on a 2:00 sendoff, averaged 1:37s. Next time I'll try 10 x 100, keep the same pace, but cut the RI to :10s or so. Then just swam some 200s and finished with some EBEH 100s.

Trail Running hills 40:00 [3] 5.0 mi (8:00 / mi)
shoes: La Sportiva

TAT and stuck with Zach tonight: good run, wasn't planning on running too fast because my back is still tight, but we opened it up on the East Fork trail back to Fred's RR. Good run!

C • wow 4

Monday Apr 19, 2010 #

Biking 1:00:00 [3] 17.0 mi (17.0 mph)

On the CT: 125w for 30', 150w for 15', 175w for 15'.

Note

This is going to be a VERY easy week: way down on intensity and volume. Preparing for the next build into my races.

Sunday Apr 18, 2010 #

Trail Running 40:00 [2] 4.0 mi (10:00 / mi)
shoes: La Sportiva

Started off with Birdy and Zach: did the upper 3 mile loop, but stopped at Clay Pit: my hammies and my lower back especially are very tight and sore. Walked for a minute, stretched a little, then jogged back. Took the left at Fred's and right on the bypass to come back up the top part of Cave Hole.

Psoas and hip flexors are super tight as a result of Kelsey's last workout. Lower back is also tight from the back bridge balances I was doing. Used TP and stretched everything out... better now, but it'll still take a day to get back to normal. Ice and heat tonight.

Saturday Apr 17, 2010 #

Running 30:00 [2] 3.78 mi (7:56 / mi)
shoes: Asics DS Trainer 15

Easy run at the PC. Legs are tired, and hammys are sore from Kelsey's workout and the ride yesterday.

Core workout 30:00 [3]

Quick stretching after the run, then some random core exercises from Kelsey

Friday Apr 16, 2010 #

Biking long 5:48:50 [3] 105.68 mi (18.2 mph)

Left from the house, up and over Ames, north through the valley to Snohomish, then north on 9. One loop of the Lake Stevens course, then back home. Nice weather, a little overdressed once it started heating up. 3 bottles of CarboPro/Nuun, 2 Roctanes. NP = 177w.

C • OOOOh man....good ride. 2

Thursday Apr 15, 2010 #

Core workout 1:00:00 [4]

With Kelsey: good stuff today. Strong quad muscles with relatively weak inner thigh muscles = imbalance, could be causing my tightness in my IT, especially on my right side. Slight imbalance favoring the left leg when doing squats means I'm putting more pressure on the lateral part of my right knee. And, as I've known all along, hip flexors are WEAK.

Swimming 30:00 [3] 1.3 km (23:05 / km)

Quick 100 to WU after core workout, then 2 x [400 very easy, 100 hard]. Hit my fastest ever 100s on these: 1:21 for the first one, 1:19 for the second.

Wednesday Apr 14, 2010 #

Biking 3:08:20 [3] 53.7 mi (17.1 mph)

With Jeff and Leann: out along 202, up and over Ames via the back roads, out through the valley, up and over Tolt, then back along 202 to climb Duthie/BLT course, and home. Nice ride, good weather. NP = 178w

Running 33:00 [3] 4.1 mi (8:03 / mi)
shoes: Asics DS Trainer 15

With Leann: little brick after the ride. No idea on the time, but about 8:00/mi seems about right.

Tuesday Apr 13, 2010 #

Running intervals 1:00:00 7.92 mi (7:35 / mi) +408ft 7:13 / mi
shoes: Asics DS Trainer 15

1% grade. 2 mi easy WU, then 5 x [2' @ 5:48/mi, 2' @ 7:30], 2 mi easy CD.

Swimming 1:00:00 [3] 2.5 km (24:00 / km)

Easy WU, then 4 x 100, 3 x 200, 2 x 100, 1 x 400. Finished with some one arm drills, then some easy 200s. Didn't feel all that good today.

Running hills 1:09:22 [4] 7.24 mi (9:35 / mi) +1140ft 8:20 / mi
shoes: Asics DS Trainer 15

From Hartman Ballfield down to Avondale on 104th. Did it 4 times. Nice lengthy hill, about .9 of a mile. Base of the hill starts off ~14%, first quarter mile averages 11%.

Monday Apr 12, 2010 #

Biking hills 2:24:50 [4] 43.9 mi (18.2 mph)

7 Hills + 1. Pushed it harder today than normal. Felt good to be back on the bike, and the day off yesterday was much needed. NP = 196w.

Saturday Apr 10, 2010 #

Running 1:24:36 [3] 12.27 mi (6:54 / mi)
shoes: Asics DS Trainer 15

From the house, down to Marymoor, then out and back.

WU for 4mi, then 4 x [1 mi hard, 1 mi easy]

WU: 7:31, 6:50, 6:52, 6:55
MS:
6:25, 7:13
6:12, 7:22
6:18, 7:31
6:20, 7:39

light jog back up the hill to the house.

Best run in a long time, even though I'm very tired (last 2 weeks = 200 mi biking, 90 mi running, 13.5km swimming). Love where my training, and especially running, is at right now.

Friday Apr 9, 2010 #

Swimming 1:00:00 [3] 2.6 km (23:05 / km)

30 minute lesson with Erin. Great! Swim thoughts: entry shoulder width apart, small initial pull by moving hand laterally, then back and through to finish by thigh; initiate the roll with the hips; watch the kick, not scissoring. Less glide and more connected with the hips/kick. Swam before and after.

Biking 1:00:00 [1] 17.0 mi (17.0 mph)

On the CT: steady 135w for a very easy recovery ride.

Thursday Apr 8, 2010 #

Running intervals 40:00 [4] 5.66 mi (7:04 / mi)
shoes: Asics DS Trainer 15

At the PC: quick WU, then every 10': 1 mi @ 6:11/mi pace, then ease off to 8:30/mi.

Swimming 30:00 [3] 1.2 km (25:00 / km)

Another quick swim after lunch (mexican doesn't sit well): a few drills, then another relaxed 500, then some more easy 100s.

Wednesday Apr 7, 2010 #

Running 1:00:00 [2] 6.7 mi (8:57 / mi)
shoes: Asics DS Trainer 15

Very easy run at the PC.

Swimming 30:00 [3] 1.3 km (23:05 / km)

Quick WU, then 2 x 500 (both right around 8:50 = 1:46s). Both were at a very relaxed pace, so I feel comfortable I could've kept it up much longer. Then finished it off with some one arm drills with a kickboard.

Swim thoughts for today were: 1) nice relaxed kick; 2) keep the elbow high by thinking about open armpits during the pull and engaging the lats; 3) swim a little wider than normal; entry should be shoulder width apart, not along the midline.

Tuesday Apr 6, 2010 #

Biking 2:29:16 [3] 43.88 mi (17.6 mph)

7 Hills + 1. Super windy today. Tried to do 1' pickups every 10' or so: hammered at 300w in aero when on the flats, stood up on the pedals when on the hills. If the 1' happened to occur on a downhill, I did the pickup on the next flat or hill. Getting stronger.

Trail Running hills 55:00 [3] 6.0 mi (9:10 / mi)
shoes: La Sportiva

TAT with the usual suspects minus Morris and Zach. Trail was definitely sloppy in places. Good run, pushed it up Cave Hole. Kokanee Ambers to finish it off. Nice night!

Monday Apr 5, 2010 #

Biking intervals 1:00:00 [4] 18.0 mi (18.0 mph)

On the CT:

5' WU
5 x 8' @ [150-250w ramp], 2' @ 100w
5' CD

Tough because I was dehydrated.

Biking intervals 45:00 [4] 14.0 mi (18.7 mph)

On the CT: easy WU, then 6 x [2' @ 275w, 1' @ 300w, 2' off], single leg drills to CD

Sunday Apr 4, 2010 #

Biking 1:30:00 [3] 27.4 mi (18.3 mph)

Did a random course on the CT, avg 158w

Saturday Apr 3, 2010 #

Swimming 1:00:00 [3] 2.5 km (24:00 / km)

Whole bunch of stuff: kicksets with Jill, 5 x 100s on the 1:40, some timed 200s, some fist drills.

Friday Apr 2, 2010 #

Biking 30:00 [3] 9.0 mi (18.0 mph)

On the CT: 10' @ 150w, 160w, 170w.

Running 1:00:00 [2] 6.52 mi (9:12 / mi)
shoes: Asics DS Trainer 15

Easy run, saving energy for speedwork

Workout 30:00 [3]

Worked the Nautilus circuit: back extensions, abdominals, upright row, lat pulldowns, delts, chest press, tri extensions, obliques, leg press, calf curls

Running intervals 30:00 [4] 4.67 mi (6:25 / mi)
shoes: Asics DS Trainer 15

2' on, 2' off, started at 6:00/mi on, 7:30/mi off, then increased both. Worked on quiet upper body and quick leg turnover.

Good way to finish off 50+ mile week of running.

Thursday Apr 1, 2010 #

Running 1:10:19 [2] 8.0 mi (8:47 / mi)
shoes: Asics DS Trainer 15

Easy run at the PC. Kept HR low.

Swimming 30:00 [3] 1.4 km (21:26 / km)

Quick WU, then 2 x 10' at a relaxed pace. Couple of timed 100s to finish it off.

Biking intervals 1:10:00 21.0 mi (18.0 mph)

5' WU, then 20 x [1' @ 300w, 2' @150w], 5' CD. Good ride, intervals got hard toward the end. Bike fitness is about 70% of where I want it to be. Legs are tired from all the running though...

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