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Training Log Archive: Ryan Perovich

In the 30 days ending Sep 30, 2010:

activity # timemileskm+ft
  Swimming9 7:48:00 10.13 16.3
  Running8 6:39:18 47.65(8:23) 76.68(5:12) 1386
  Biking2 2:36:18 37.63(14.4/h) 60.56(23.2/h)
  Workout1 1:00:00
  Trail Running1 50:45 5.5(9:14) 8.85(5:44)
  Total18 18:54:21 100.91 162.4 1386

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Tuesday Sep 28, 2010 #

Running 53:00 [3] 6.53 mi (8:07 / mi)
shoes: Asics DS Trainer 15

Tired today for some reason. No go in the legs. Did 4' on, 1' off but didn't have much push.

Monday Sep 27, 2010 #

Running hills 50:21 [4] 5.97 mi (8:26 / mi) +764ft 7:31 / mi
shoes: Asics DS Trainer 15

Found a good loop, almost exactly 1.5 miles. From the house, down the hill to W Lake Sammy, up 40th, down 162nd back to the house. 191 feet of climbing each time. First and third laps were easy, second and last went hard.

Running 34:00 [3] 4.5 mi (7:33 / mi)
shoes: Asics DS Trainer 15

Usual 4.5 mile loop. 2nd run of the day, nice time to run after dinner. Felt good, nice cruising speed.

Saturday Sep 25, 2010 #

Biking 1:15:00 [3] 17.87 mi (14.3 mph)

With Jill! wonderful ride... from Maltby, out Paradise Lake road, Woody-Duvy road, then some back neighborhoods... beautiful day! Love this ride. Brought home a sandwich from the Maltby cafe, and a cinnamon roll for tomorrow morning. Yum!

Friday Sep 24, 2010 #

Running hills 35:00 [3] 4.0 mi (8:45 / mi) +622ft 7:38 / mi
shoes: Asics DS Trainer 15

With Birdy at the PC: steady 3.0 grade, started slow, increased speed until end.

Thursday Sep 23, 2010 #

Swimming 1:08:00 [3] 2.2 km (30:55 / km)

Couldn't sleep, so I got to the pool at 5. WU with some easy laps and drills. MS: 8 x 200 (EBEH by 50s), avg 3:20s for the 200s, RI = :40. Did some drills to CD.

Tuesday Sep 21, 2010 #

Trail Running hills 50:45 [3] 5.5 mi (9:14 / mi)
shoes: La Sportiva

Smaller group tonight with a couple of new(ish) guys. Ran the old school route, sprinted it up Cave hole. Good run. Gonna need the headlamps very soon... if not next week, then definitely the following week!

Monday Sep 20, 2010 #

Running 25:38 [4] 3.56 mi (7:12 / mi)
shoes: Asics DS Trainer 15

Faster paced run on my usual neighborhood route. Ran at night... mp3 player cut out halfway through. Hate it when that happens.

Saturday Sep 18, 2010 #

Running 1:00:00 [3] 7.1 mi (8:27 / mi)
shoes: Asics DS Trainer 15

Time is a guess based on my perceived pace. Ran from the east entrance of Marymoor, across the connector and out and back on the Marymoor trail. Turned around out near the golf course, then ran home. Felt good. Still not pushing much speed here, just very relaxed.

Friday Sep 17, 2010 #

Running intervals 1:21:19 [2] 9.2 mi (8:50 / mi)
shoes: Asics DS Trainer 15

Out and back along E Lake Sammy trail. First 40' = 10' on, 10' off, second 40' = 5' on, 5' off. Just to test the knee.

Thursday Sep 16, 2010 #

Biking 1:21:18 [2] 19.76 mi (14.6 mph)

A little bike ride in the drizzle today, just to get outside and ride. Biking again felt good. Knee didn't bother me at all. Random ride, mainly through Kirkland and part of the 7 Hills. Didn't push hard at all.

Tuesday Sep 14, 2010 #

Running 30:00 [3] 3.63 mi (8:16 / mi)
shoes: Asics DS Trainer 15

On the treadmill again: started out pretty easy, bumped it up to see how the knee felt, finished the last mile at 6:18s

Swimming 30:00 [3] 1.1 km (27:16 / km)

Random laps today, working on kick timing and catch timing. Also trying to get a good pull on the offside during breath (getting a good proper pull with the extended hand just after rolling to breathe, especially left/weaker side)

Monday Sep 13, 2010 #

Running 30:00 [1] 3.16 mi (9:30 / mi)
shoes: K Swiss Kona

Easy run on the treadmill. Eric Moen at Corpore Sano says he doesn't think it's a LCL or meniscus problem, but it might be an inflammation of the lateral retinaculum resulting from the bike crash. I can run/jog/walk until discomfort. The major risk is not further injury but compensatory biomechanical problems. Biking shouldn't be a problem. He said about 3-5 months until it's pain free. Ugh.

Run today felt okay. A little tight on the lateral patellar area/tibia fibia joint.

Swimming 45:00 [3] 2.4 km (18:45 / km)

2 x 20' swim, right into it w/o WU. Then some 50s to work on proper pull/high elbow.

Saturday Sep 11, 2010 #

Swimming 1:00:00 [3] 2.1 km (28:34 / km)

Couple of 100s to WU, then 3 x 500 (8:41, 8:35, 8:38) at a medium effort. Some drills working on rotation and a high elbow. Sprint 50s to finish it off (four of 'em, all around :33)

Friday Sep 10, 2010 #

Swimming 1:10:00 [3] 2.8 km (25:00 / km)

WU, then 4 x (100-200-300) trying to hold a steady pace for all. Finished with some drills.

Thursday Sep 9, 2010 #

Workout 1:00:00 [3]

Core workout with Kelsey: obliques and single leg stuff today: balance ball stuff, squats, etc.

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

Quick 100 WU, then 4 x 400 very easy. Couple of 100s for drills, then all out 50s just for the fun of it (fastest was in :33)

Wednesday Sep 8, 2010 #

Swimming 50:00 [3] 1.8 km (27:47 / km)

At the PC: easy WU, then 100-300-100 pyramid, all out for the final 100 in 1:16. One arm drills by 25s, then some slow smooth swimming for 100s.

Tuesday Sep 7, 2010 #

Swimming 1:00:00 [2] 2.0 km (30:00 / km)

At the PC: 100-300-100 pyramid, then some 100 drills, then repeat 200s to finish it off. Shoulder is stiff.

Friday Sep 3, 2010 #

Swimming 40:00 [3]

OWS with Zach, Morris, and Birdy: at Seward Park. Shoulder is sore... Birdy said I was like a drunken sailor in my sighting, and I think it's because I'm favoring my left shoulder.

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