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Training Log Archive: Ryan Perovich

In the 30 days ending Sep 30, 2012:

activity # timemileskm+ft
  Running15 17:54:17 123.18(8:43) 198.24(5:25)
  Trail Running6 8:37:10 46.26(11:11) 74.45(6:57)
  Core workout1 25:00
  Total21 26:56:27 169.44 272.69

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Saturday Sep 29, 2012 #

Running long 3:32:00 [3] 22.0 mi (9:38 / mi)
shoes: NB 1400

Around Lake Sammy with Birdy: felt good, pacing was right, nutrition was spot on. Left hip flexor and achilles/calf insertion a little tender.

Friday Sep 28, 2012 #

Trail Running 53:00 [3] 5.3 mi (10:00 / mi)
shoes: Saucony Kinvara TR

With Birdy and Milo: Coal Creek to Redtown and back. Good run, like this trail.

Wednesday Sep 26, 2012 #

Core workout 25:00 [3]

Jillian Michaels' workout with Jill. I need lighter weights to do this!

Running 58:00 [3] 7.2 mi (8:03 / mi)
shoes: NB 1400

Slightly different route tonight, with an extra out and back along 520

Tuesday Sep 25, 2012 #

Trail Running 57:00 [3] 5.4 mi (10:33 / mi)
shoes: Saucony Kinvara TR

Ugh. WAY undercaloried, no energy. I guess that's what happens when you have a handful of nuts and carrots for lunch.

Monday Sep 24, 2012 #

Running 31:00 [3] 3.81 mi (8:08 / mi)
shoes: NB 1400

Good paced run tonight, legs feel pretty good

Saturday Sep 22, 2012 #

Trail Running long 4:09:36 [3] 19.21 mi (13:00 / mi)
shoes: Saucony Kinvara TR

With Birdy: Cougar mountain portion of the upcoming 50k. Walked the hills, jogged/ran the flats, carefully made our way on the downhills... the downhills are the killer.

Full camelback (85oz) was about 2/3 gone when we were done: 4 Grape Nuun and 6 scoops of CarboPro.

http://connect.garmin.com/activity/225682159

Friday Sep 21, 2012 #

Trail Running 51:34 [3] 5.3 mi (9:44 / mi)
shoes: Saucony Kinvara TR

Good run with Birdy at Coal Creek to Redtown and back.

Thursday Sep 20, 2012 #

Running 25:30 [4] 3.81 mi (6:42 / mi)
shoes: NB 1400

Hardest I've run in a long time. Felt surprisingly decent. Ankle is fine.

Tuesday Sep 18, 2012 #

Running 35:00 [3] 4.0 mi (8:45 / mi)
shoes: NB 1400

Tried running the usual loop with the swollen ankle; felt pretty decent, actually.

Sunday Sep 16, 2012 #

Running 42:00 [2] 4.0 mi (10:30 / mi)
shoes: NB 1400

Recovery run with Milo

Saturday Sep 15, 2012 #

Running long 2:43:47 [3] 18.72 mi (8:45 / mi)
shoes: NB 1400

All over today: started off on the usual loop, down the 520 trail, out Marymoor to Redhook, back and then left up toward Totem Lake, out toward Juanita/Kirkland, along the water for a bit, came back up the hill (tough), and then down past the golf course and 40th. Very hilly.

Thursday Sep 13, 2012 #

Running intervals 57:00 [3] 7.5 mi (7:36 / mi)
shoes: NB 1400

WU for the first 3/4 mi, then 7' on, 1' off at a fast but comfortable pace.

Wednesday Sep 12, 2012 #

Running intervals 30:00 [4] 4.0 mi (7:30 / mi)
shoes: NB 1400

Pushed the 2nd and 3rd mile, probably 6:30ish pace.

Tuesday Sep 11, 2012 #

Running 1:03:00 [3] 7.44 mi (8:28 / mi)
shoes: NB 1400

Usual loop this morning, legs felt a little heavy

Sunday Sep 9, 2012 #

Running 53:00 [3] 6.95 mi (7:38 / mi)
shoes: NB 1400

With Birdy in Portland: ran on both sides of the Willamette. Okay, so the pace was not entirely what we'd planned on. But it felt good.

Saturday Sep 8, 2012 #

Running 40:00 [3] 4.0 mi (10:00 / mi)

Out and back on 156th, then some hill repeats before Portland

Thursday Sep 6, 2012 #

Running 1:06:00 [3] 7.5 mi (8:48 / mi)
shoes: NB 1400

Easier paced run tonight, relaxed

Wednesday Sep 5, 2012 #

Running intervals 29:00 [4] 4.0 mi (7:15 / mi)
shoes: NB 1400

Dialed it up on the 4 mile loop tonight... felt smooth and comfortable. Good run.

Tuesday Sep 4, 2012 #

Trail Running 56:00 [4] 5.95 mi (9:25 / mi)
shoes: La Sportiva

Good push tonight, drove hard on the hills with Birdy and Todd.

Sunday Sep 2, 2012 #

Running long 2:49:00 [3] 18.25 mi (9:16 / mi)

With Birdy: from Marymoor, down E Lake Sammy trail, to Fed Ed/Siemens and back. Nice run, good pacing. Still had enough left in the tank at the end.

Saturday Sep 1, 2012 #

Trail Running 50:00 [3] 5.1 mi (9:48 / mi)
shoes: La Sportiva

Had to cut a bit short... Milo was tired and thirsty

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