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Training Log Archive: Ryan Perovich

In the 30 days ending Apr 30, 2012:

activity # timemileskm+ft
  Biking12 18:18:18 311.71(17.0/h) 501.65(27.4/h)
  Running12 11:36:26 82.02(8:29) 132.0(5:17)
  Trail Running2 1:52:00 11.0(10:11) 17.7(6:20)
  Swimming1 30:00
  Total23 32:16:44 404.73 651.35

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Monday Apr 30, 2012 #

Running 1:04:40 [3] 7.48 mi (8:39 / mi)
shoes: Asics DS Trainer 17

Another nice easy run this evening.

Sunday Apr 29, 2012 #

Biking 2:20:00 [3] 39.0 mi (16.7 mph)

With Lance, Birdy, and Moto: 202, back side of Ames, Carnation, Duthie. A little bit of rain, but not too bad.

Saturday Apr 28, 2012 #

Running 1:22:00 [3] 10.28 mi (7:59 / mi)
shoes: Asics DS Trainer 17

Longer run up Old Redmond and through Bridle Trails.

Wednesday Apr 25, 2012 #

Running 1:03:20 [2] 7.1 mi (8:55 / mi)
shoes: Asics DS Trainer 17

Easy paced run this evening.

Tuesday Apr 24, 2012 #

Running 1:02:00 [3] 7.1 mi (8:44 / mi)
shoes: NB 1400

Usual loop, fairly easy pace tonight. Weird stomach pains about halfway through... slowed it down to an easy jog for a minute, stretched, it went away.

Monday Apr 23, 2012 #

Biking hills 30:00 [4] 5.8 mi (11.6 mph)

10 x hill repeats outside the house. Tough.

Sunday Apr 22, 2012 #

Running 45:00 [2] 5.0 mi (9:00 / mi)

Light jog today, my legs are sore.

Biking 30:00 [2] 9.0 mi (18.0 mph)

Easy spin on the CT tonight

Saturday Apr 21, 2012 #

Biking hills 2:37:40 [3] 37.91 mi (14.4 mph)

Left the house and went along W Lake Sammy. Under the freeway, and then a right. Did the "Tour de Newport Way Hills": went up Birdy's hill by the elementary school, down the super steep hill to Newport Way(not sure I could bike up that one - scary enough going down), up and down 164th, up and down Lakemont, up and down Montreaux, up and down Zoo hill. Then through Issaquah and back home along E Lake Sammamish. The +1 was tough.

19% grade up Zoo hill

Friday Apr 20, 2012 #

Running 1:28:13 [3] 10.31 mi (8:33 / mi)
shoes: Asics DS Trainer 17

Longer run this evening: up 40th, down 156th, across the freeway, down to Grasslawn, then up Old Redmond. Left at the top of the hill to run through Bridle Trails, left past the church, then retrace to 40th and home. Nice run, even pace.

Thursday Apr 19, 2012 #

Running 1:00:00 [2] 7.19 mi (8:21 / mi)
shoes: Asics DS Trainer 17

At the PC, easy run on the treadmill, increased pace slightly every 15'

Swimming 30:00 [2]

100-300-100 pyramid, then some 200s = EBEH by 50s. Went better than I expected.

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

Easy ride on the CT

Wednesday Apr 18, 2012 #

Running hills 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Asics DS Trainer 17

Hill repeats outside the house

Monday Apr 16, 2012 #

Running 1:04:14 [3] 7.44 mi (8:38 / mi)
shoes: Asics DS Trainer 17

Nice easy evening run

Sunday Apr 15, 2012 #

Biking 3:00:00 [3] 50.0 mi (16.7 mph)

With Lance, Birdy, and Moto: up and over Newcastle, through Coal Creek to MI; loop of MI; climbed back up to Coal Creek, then took a left to head out through May Valley; Renton-Issy road (big pull trade off with Birdy), then climbed back up 164th.

Saturday Apr 14, 2012 #

Biking intervals 1:00:00 intensity: (48:00 @2) + (12:00 @5) 20.0 mi (20.0 mph)

On the CT: 10' WU, 12 x [1' @ 300w, 2' @150w], 5' tempo, 10' CD

Trail Running 50:00 [3] 5.0 mi (10:00 / mi)

With Birdy and Milo: Zach's route

Thursday Apr 12, 2012 #

Running 30:00 [3] 3.6 mi (8:20 / mi)
shoes: Asics DS Trainer 17

Easy run

Tuesday Apr 10, 2012 #

Trail Running hills 1:02:00 [3] 6.0 mi (10:20 / mi)

TAT with the group... Porter and I did a little extra, okay he did more extra than I did. Felt good to be out there again.

Monday Apr 9, 2012 #

Running 48:00 [3] 5.2 mi (9:14 / mi)
shoes: NB 1400

With Milo: nice night for a run!

Saturday Apr 7, 2012 #

Biking 3:18:40 [3] 51.6 mi (15.6 mph)

With Moto: from Marymoor, 202, up and over Ames. Through Carnation, then up Tolt. Left on 202, and then up Duthie. Dropped down and then around Lake Sammamish the long way. Beautiful weather!

Friday Apr 6, 2012 #

Biking 1:00:00 intensity: (30:00 @2) + (20:00 @3) + (10:00 @5) 20.0 mi (20.0 mph)

On the CT: 10' WU, 10 x [1' @ 300w, 2' @ 150w], 10' @ 150w, 10' CD

Thursday Apr 5, 2012 #

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

Easy ride on the CT tonight

Wednesday Apr 4, 2012 #

Running 16:30 [2] 2.0 mi (8:15 / mi)
shoes: Asics DS Trainer 17

With Milo, mile out mile back

Running intervals 42:29 intensity: (23:32 @3) + (18:57 @5) 6.32 mi (6:43 / mi)
shoes: Asics DS Trainer 17

Dropped Milo back off at home.

Mile on, mile off:

Mile 1 7:52
Mile 2 6:28
Mile 3 8:14
Mile 4 6:12
Mile 5 7:26 (downhill)
Mile 6 6:17

Light jog home. Felt great, perfect night for a run.

Tuesday Apr 3, 2012 #

Biking 1:00:00 intensity: (30:00 @2) + (30:00 @5) 20.0 mi (20.0 mph)

On the CT: 15' WU, then 10 mile TT = 234w for 30', implied FTP of 219w (3.55 w/kg), then 15' CD.

FTP is about 8% lower than I'd like at 240w, but it's still way early in the season.

Sunday Apr 1, 2012 #

Biking 1:01:58 [3] 21.4 mi (20.7 mph)

On the CT: Chris' Winter Spin. First time in a while. Tried to average 220w; kept it up for the first half and up the hill, but couldn't hold it on the downhills. Ran out of steam on the last little bit.

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