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Training Log Archive: Ryan Perovich

In the 30 days ending Jun 30, 2010:

activity	#	time	miles		km		+ft
Biking	15	18:11:30	329.73	(18.1/h)	530.65	(29.2/h)
Running	14	10:10:50	78.14	(7:49)	125.75	(4:51)	623
Swimming	6	3:35:29	5.43	(39:43)	8.73	(24:41)
Core workout	4	3:30:00
Trail Running	3	2:33:37	16.4	(9:22)	26.39	(5:49)
Total	22	38:01:26	429.69		691.53		623

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Wednesday Jun 30, 2010 #

Swimming 45:00 [3] 1.8 km (25:00 / km)

2 500s, then a bunch of random laps. Need to get back in the pool at least 4x a week.

Core workout 1:00:00 [3]

With Kelsey: more core work on the stability ball.

Running 31:30 [2] 3.5 mi (9:00 / mi)

Easy recovery run

Tuesday Jun 29, 2010 #

Running intervals 49:48 [4] 7.0 mi (7:07 / mi)
shoes: Asics DS Trainer 15

Main set: mile on, mile off with Garmin, tried to hit 6:30/7:30. Out along 156th, over the freeway and up 148th, R on Redmond Way down to Marymoor, then out and back on the trail.

7:32
6:37
7:19
6:46
7:41
6:33
7:22

Running 13:30 [2] 1.4 mi (9:39 / mi)
shoes: Asics DS Trainer 15

Easy cool down along W Lake Sammy after intervals

Trail Running hills 57:00 [4] 6.3 mi (9:03 / mi)
shoes: La Sportiva

Beautiful night for the TAT! Good group, pushed the pace. Went out Fred's, took Shy Bear and Deceiver, came back on Fred's and took the usual left to hit the second half of the old school route, finishing up with sprint up Cave Hole. Good run.

Monday Jun 28, 2010 #

Biking hills 32:55 [5] 6.38 mi (11.6 mph)

10 x hill repeats near the house. Avg 179w.

Running hills 30:00 [4] 3.5 mi (8:34 / mi)

Didn't keep track of the time, but it probably averaged out to around a 8:30/mile. Did 5 repeats on the hill, pushed it hard each time up. Last two were tough to maintain pace.

I still feel tired from the race and flu... legs aren't working exactly the way I want them too, but I want to keep pushing.

Sunday Jun 27, 2010 #

Biking 1:28:26 [1] 21.84 mi (14.8 mph)

With Jill: started from Camp Korey/Nestle, went out to Carnation and took a left at the base of Tolt Hill to go past the golf courses. Turned around at 202 and headed back. Nice ride and good weather!

Saturday Jun 26, 2010 #

Biking 2:26:14 [3] 45.81 mi (18.8 mph)

With Birdy and Zach: left from the house to meet Birdy at the elementary school. Missed communication... and 45 minutes later I see him zip by. So I try to chase him down and eventually catch him close to the house again, where he's waiting with Zach. Then we turn around and go BACK to Birdy's house to watch the US-Ghana game (ugh). We head back after the game along E Lake Sammy. Nice ride, beautiful weather, disappointing game.

Monday Jun 21, 2010 #

Note

Feel REALLY lousy today: stuffed up, body aches all over, back is super tight.

Sunday Jun 20, 2010 #

Event: New Balance Victoria Half Ironman

Swimming race 40:29 [5] 1.2 mi (33:44 / mi)

Mass start, and I eventually found a little pod of people to draft with. We all rounded the far turn buoy and were headed home when I notice a guy in a kayak headed toward us. I turn to breathe and I can tell he's yelling something and paddling furiously at us. I breathe again and now he's pointing his paddle directly at me and yelling. So I stop and ask what's up. He says I didn't go around the buoy. I reply, "Um, yes I did... we all did, in fact," while indicating my little group now pulling away from me. "Nope, you didn't, you need to go back and go around it again," he says. Soooo, I realize there's nothing to be gained by arguing with him: the longer I tread water, the more time that's going to pass before I eventually have to go back and comply. So now I'm FURIOUS. I sprint the 50 yards back to the buoy as hard as I can, going against the flow of oncoming swimmers (I took a wide angle back to the buoy so as not to interfere with the course), and have to feed myself back into the mess around the turn.

That cost me at least a couple of minutes to talk to the official and swim the extra 100 yards, not to mention how mentally difficult it was to go BACKWARDS on the course. Grrr. So I really should've been close to my 38 minute goal otherwise.

C • GREAT Race 1

Biking race 2:32:44 [5] 56.0 mi (22.0 mph)

I HAMMERED once I was on the bike. I felt like I needed to make up some time, so once I got my breathing under control, I pushed it hard. The course itself is mainly along back roads, with plenty of rollers. The hill they added was pretty brutal. Looking back at my log, I pushed 269w up that hill, and 388w at the top where it was the steepest. The first time around it wasn't too bad, but the second time... oh man. I got out of the saddle and just stared at the road right in front of me. Lots of people were weaving back and forth and just barely turning over the pedals.

Bike was very strong for me. Leaving out the 3 Pros, I had the 10th fastest bike split OA, 2nd in my AG. I felt good about that.

Running race 1:36:02 [5] 13.1 mi (7:20 / mi)
shoes: Asics DS Trainer 15

On to the run... it was a nice course on hard packed trail around Elk Lake. Pretty flat, but lots of twists and turns. The big thing about trail running is I find it hard to get in a solid rhythm. Plus, you have to constantly stare at your feet and the trail so as to avoid roots and rocks. I think I would've been faster on the road to be honest. My splits were pretty even: 47:26 and 48:36, so I paced it well. Small GI issues, which is surprising since I rarely have stomach problems. I took some water to try to settle things down.

Note

Jill came down with the flu a week before, and inevitably, I started feeling super lousy two days before the race. My whole body felt achy and I was horribly congested. Leading up to the race, I was on a Dayquil/Nyquil cycle, with the occasional Theraflu at night. Add that to my lingering lower back issues and well, expectations were not high coming into it.

I started off my race morning with a bagel, banana, half of a PowerBar Energize bar, water with Nuun, a Tylenol, an Aleve (wanted to take two, but I wasn't willing to risk kidney issues), and a Dayquil.

Nutrition on the course were: bike = two bottles of CP and Nuun (224 cals each), and a gel flask of four roctanes mixed with electrolyte water; run = another gel flask with three roctanes mixed with electrolyte water.

40:29 (T1=2:24) 2:32:44 (T2=1:37) 1:36:02 = 4:53:14, 2nd in my AG.

The podium finish was only a result of a weak showing in my AG... I finished 20 minutes behind the winner. You can't control who shows up on race day, though, so I'll take it! I did get a nice New Balance chrono watch for my efforts.

Thursday Jun 17, 2010 #

Running 30:00 [2] 3.2 mi (9:22 / mi)
shoes: Asics DS Trainer 15

Very easy run, just moving the legs

Wednesday Jun 16, 2010 #

Biking 30:00 [2] 8.5 mi (17.0 mph)

On the CT: easy spin

Tuesday Jun 15, 2010 #

Trail Running hills 56:37 [4] 6.1 mi (9:17 / mi)
shoes: La Sportiva

Small group for the TAT tonight. Beautiful weather! Did the usual old school loop, except we bypassed beagle and went straight up to the top of antiaircraft, then rejoined the usual loop. Kept it controlled up cave hole. Beers tasted good.

Monday Jun 14, 2010 #

Biking 30:00 [4] 10.4 mi (20.8 mph)

On the CT: 3x8' builds from 150 to 250w, 2'@100w. Avg 186w.

Note

Have to keep reminding myself that the hay is in the barn. Not going to add fitness at this point, just keep the muscles loose and lubricated.

Sunday Jun 13, 2010 #

Biking 1:09:22 [4] 21.81 mi (18.9 mph)

Good hard ride today on 202, from the house to the base of Tolt and back. In aero for almost all of it.

Running 26:00 [3] 3.2 mi (8:07 / mi)
shoes: Asics DS Trainer 15

Quick brick on the usual route. Took the first mile easy, pushed hard the second, eased up a little on the third.

Saturday Jun 12, 2010 #

Biking 30:00 [2] 8.5 mi (17.0 mph)

On the CT: easy spin in aero

Running 17:00 [2] 2.1 mi (8:06 / mi)
shoes: Asics DS Trainer 15

Easy run outside, just moving the legs

Swimming 20:00 [3] 0.5 km (40:00 / km)

Easy OWS at idylwood.

Friday Jun 11, 2010 #

Running 28:30 [4] 4.2 mi (6:47 / mi)
shoes: Asics DS Trainer 15

Good, hard run today. Back felt good for the first time in a while.

Biking 30:00 [4] 10.0 mi (20.0 mph)

On the CT: held 175w in aero, felt very relaxed and comfortable

Thursday Jun 10, 2010 #

Biking 30:00 [1] 8.5 mi (17.0 mph)

Easy spin on the CT on the P3, stayed in aero, just spun 125w for 15', 150w for 15'

Wednesday Jun 9, 2010 #

Swimming 45:00 [3] 1.9 km (23:41 / km)

Some longer sets with a pb, some quicker 100s (Avg 1:22 for these standalone), then some drills. Finished up with the pb to simulate the wetsuit.

Running 30:00 [3] 3.79 mi (7:55 / mi)
shoes: Asics DS Trainer 15

Quick run before working with Kelsey. Right glute is tight.

Core workout 1:00:00 [3]

With Kelsey: more stability ball work and single leg lifts, working on ta engagement without losing hip alignment. Kelsey's diagnosis: weaker left glute, weak right ta and hip flexors, weaker left ql: typical zig zag pattern of weakness and compensation.

Tuesday Jun 8, 2010 #

Biking hills 29:37 [5] 5.18 mi (10.5 mph)

Neighborhood hill repeats x 10. Hard.

Biking 37:30 [2] 11.9 mi (19.0 mph)

Aero out and back on Marymoor, more for holding position than power.

Swimming 35:00 [3] 1.1 km (31:49 / km)

OWS in Lake Sammy from Idylwood. Felt good, but the floaties just offshore weren't too much fun.

Trail Running hills 40:00 [3] 4.0 mi (10:00 / mi)
shoes: La Sportiva

First TAT in a while... nice night!

Sunday Jun 6, 2010 #

Running intervals 1:00:00 [4] 8.53 mi (7:02 / mi)
shoes: Asics DS Trainer 15

Started out at 8:00/mi, increased speed every 6'.

Core workout 30:00 [3]

After running: stretching and core work

Saturday Jun 5, 2010 #

Running 46:13 [3] 6.27 mi (7:22 / mi)
shoes: Asics DS Trainer 15

Nice morning, so I ran outside. Started off a little too quick, so I slowed it down for the next two miles, then increased speed for the rest of the run.

Biking 1:32:11 [2] 21.93 mi (14.3 mph)

With Jill: beautiful day for a ride! We went out along E Lake Sammy. JIll did awesome for her first time outside since her knee surgery, clip in pedals and all!

Friday Jun 4, 2010 #

Running hills 30:00 [4] 3.82 mi (7:51 / mi) +623ft 6:48 / mi
shoes: Asics DS Trainer 15

On the treadmill: started at 3% grade and 8 min/mile, bumped it up .1% and .1 mph every 10 minutes

Swimming 30:00 [3] 1.5 km (20:00 / km)

A few 100s to WU, then 2 x 500 (9:01, 8:49) with 1' break in between.

Running 30:00 [2] 3.36 mi (8:56 / mi)
shoes: Asics DS Trainer 15

Easy run to cool down

Biking intervals 30:00 [4] 11.1 mi (22.2 mph)

On the CT: 10 x (1'@ 300w, 2'@ 100w). Avg 167w

Thursday Jun 3, 2010 #

Biking hills 2:13:47 [4] 40.18 mi (18.0 mph)

7 Hills + 1. Pushed all the hills, especially Seminary and Norway. In aero when I could. Bike felt good, back felt okay.

Running 32:17 [3] 4.2 mi (7:41 / mi)
shoes: Asics DS Trainer 15

Brick after ride; usual loop. Pacing on the first mile is key, especially since this was uphill for the first part.

Wednesday Jun 2, 2010 #

Running 30:00 [3] 3.78 mi (7:56 / mi)
shoes: Asics DS Trainer 15

Medium paced run for a WU

Running 30:00 [1] 3.19 mi (9:24 / mi)
shoes: Asics DS Trainer 15

Very easy run after stretching out and doing some brief core work

Core workout 1:00:00 [3]

With Kelsey: working the TAs with hip movement. Glutes and hip adductors. Seated stability ball work with leg lifts... much harder than it sounds to keep the pelvis stable, TAs firing, and lift the leg smoothly.

Tuesday Jun 1, 2010 #

Biking 2:08:44 [4] 41.7 mi (19.4 mph)

Good, hard ride today. Went out 202 to Fall City, went across to the other side of the river and rode north, then came back across, up and over Tolt. Paced myself to push more watts on the second half. 1st hour avg w = 174, 2nd hour = 186

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