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Training Log Archive: Ryan Perovich

In the 30 days ending Nov 30, 2012:

activity # timemileskm+ft
  Running13 10:13:11 76.93(7:58) 123.81(4:57)
  Trail Running5 4:27:02 28.47(9:23) 45.82(5:50)
  Core workout2 55:00
  Biking1 30:00 8.5(17.0/h) 13.68(27.4/h)
  Total18 16:05:13 113.9 183.3

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Friday Nov 30, 2012 #

Running 1:00:00 [2] 7.23 mi (8:18 / mi)
shoes: NB 1400

Steady effort on the treadmill

Thursday Nov 29, 2012 #

Running 31:00 [2] 3.5 mi (8:51 / mi)
shoes: NB 1400

Easy run tonight

Wednesday Nov 28, 2012 #

Running intervals 30:00 intensity: (17:00 @3) + (13:00 @5) 4.65 mi (6:27 / mi)
shoes: NB 1400

Started off trying for mile repeats: first mile was 5:27, then .5 mile @ 8:00/mi, second mile was 5:33, .5 mile @ 8:00/mi... then only got through about 1/3 of the last mile and couldn't do it. Tempo run for the rest of the time.

Running 15:00 [3] 1.77 mi (8:28 / mi)
shoes: NB 1400

CD run afterward

Tuesday Nov 27, 2012 #

Trail Running 1:05:25 [3] 6.49 mi (10:05 / mi)
shoes: Saucony Kinvara TR

Good solid effort on the TAT, couple of pickups to move the legs.

Monday Nov 26, 2012 #

Running intervals 30:00 intensity: (15:00 @3) + (15:00 @5) 4.55 mi (6:36 / mi)
shoes: NB 1400

5 x [3' @ 5:47/mi, 3' @ 8:00/mi]

Running 30:00 [2] 3.61 mi (8:19 / mi)
shoes: NB 1400

30' steady state after intervals

Sunday Nov 25, 2012 #

Running 36:00 [2] 3.88 mi (9:17 / mi)
shoes: NB 1400

Quick run with Milo

Saturday Nov 24, 2012 #

Running 39:30 [3] 4.61 mi (8:34 / mi)
shoes: NB 1400

Little easier recovery run after yesterday's intervals

Running 30:00 [3] 3.79 mi (7:55 / mi)
shoes: NB 1400

After dinner run... turkey casserole was not sitting well with 5 minutes to go...

Running 9:00 [1] 1.0 mi (9:00 / mi)
shoes: NB 1400

1 mile CD afterward

Core workout 10:00 [3]

Lower body: leg press, calf raises, leg extensions; also some lat pulldowns and crunches

Friday Nov 23, 2012 #

Running 20:00 [3] 2.5 mi (8:00 / mi)
shoes: NB 1400

WU before main set

Running intervals 18:00 [3] 2.71 mi (6:39 / mi)
shoes: NB 1400

3 x [4:30 @ 6'/mi, 1:30 @ 9'/mi]

Running 10:00 [1] 1.1 mi (9:06 / mi)
shoes: NB 1400

CD after main set

Biking 30:00 [3] 8.5 mi (17.0 mph)

On the CT: basic spin @ 100w, couple of bumps up to 200w for 5'

Thursday Nov 22, 2012 #

Running 58:50 [3] 7.2 mi (8:10 / mi)

Usual loop, pushed in a couple of spots.

Wednesday Nov 21, 2012 #

Trail Running 47:37 [3] 5.23 mi (9:06 / mi)
shoes: Saucony Kinvara TR

Out and back on Coal Creek with Birdy... pretty sloppy in places...

Sunday Nov 18, 2012 #

Running 30:00 [3] 3.63 mi (8:16 / mi)
shoes: NB 1400

Steady state run after intervals

Running intervals 24:00 intensity: (6:00 @2) + (18:00 @5) 3.55 mi (6:46 / mi)
shoes: NB 1400

4 x [4:30 @ 6'/mi, 1:30 @ 9'/mile]

Saturday Nov 17, 2012 #

Running 37:00 [3] 4.3 mi (8:36 / mi)
shoes: NB 1400

Running in the rain. Finished it off with some hill sprints.

Friday Nov 16, 2012 #

Running 23:00 [4] 3.2 mi (7:11 / mi)
shoes: NB 1400

With Paul after Crossfit. Up 130th to Bridle Trails and then back.

Core workout 45:00 [4]

First time at Crossfit, with Paul J. Whoa. Started off with some warmup moves and weights, then: 2 x { a) 3' of burpees; b) 6 x [7 squats, 5 box jumps]; c) 3' of double under jump rope; 2' rest; d) 8x Tabata v-ups (OUCH): 20' on, 10' off}, 2' rest between the sets. Really tough.

Thursday Nov 15, 2012 #

Running 26:00 [3] 3.0 mi (8:40 / mi)
shoes: NB 1400

Out and back, shortened loop.

Wednesday Nov 14, 2012 #

Running 55:51 [3] 7.15 mi (7:49 / mi)
shoes: Asics Gel DS Racer

Usual loop, nice night, a little chilly to start.

Saturday Nov 10, 2012 #

Trail Running 29:00 [3] 4.0 mi (7:15 / mi)
shoes: NB 1400

Not sure about distance or time; quick out and back on W Lake Sammy with Birdy. Good push.

Tuesday Nov 6, 2012 #

Trail Running 57:00 [3] 7.15 mi (7:58 / mi)
shoes: Asics Gel DS Racer

Nice run tonight, felt pretty good.

Saturday Nov 3, 2012 #

Trail Running 1:08:00 [3] 5.6 mi (12:09 / mi)
shoes: Saucony Kinvara TR

With Jill: CC to Redtown and back. Beautiful!

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