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Training Log Archive: Ryan Perovich

In the 30 days ending Jun 30, 2013:

activity

time

miles

+ft

Biking

14:20:27

253.2

(17.7/h)

407.48

(28.4/h)

Running

11:18:30

81.77

(8:18)

131.59

(5:09)

1389

Trail Running

6:33:07

38.43

(10:14)

61.85

(6:21)

Hiking

1:10:00

4.5

(15:33)

7.24

(9:40)

Total

33:22:04

377.9

(5:18)

608.17

(3:18)

1389

3:15

0:00

» now

Sunday Jun 30, 2013 #

Running long 3:15:31 [3] 22.1 mi (8:51 / mi)
shoes: NB 1400 (blue/green)

Around the lake clockwise. Super hot, should've started earlier. Tried to keep consistent pacing for the first half, then slowly get faster on second half despite the hills on W Lake Sammamish.

First half
9:02
8:58
8:58
9:01
8:59
8:59
8:57
8:58
8:58
8:58
8:57

Second half
8:55
8:52
8:51
8:52
8:48
8:43
8:35
8:34
8:33
8:25
8:15

Saturday Jun 29, 2013 #

Running 1:31:05 [3] 10.6 mi (8:36 / mi)
shoes: NB 1400 (blue/green)

Did the CCW Bridle Trails loop as recon for the CR (took a wrong turn, so I'm glad I wasn't pushing it), then back to the house.

Friday Jun 28, 2013 #

Biking 1:00:00 [3] 18.0 mi (18.0 mph)

On the CT: easier spin today, still worked up a sweat.

Thursday Jun 27, 2013 #

Biking 40:00 [3] 12.0 mi (18.0 mph)

On the CT: quick WU, then 2' on @ 250w, 3' off. Felt decent.

Running 36:40 5.0 mi (7:20 / mi)
shoes: NB 1400 (blue/green)

Out and about in the neighborhood... wanted to run longer, but the rain started so I cut it short. Decided to get the 520 descent CR; 1.1mi in 5:14 (4:48/mi pace), beat the old CR by 40".

C • damn... 2

Wednesday Jun 26, 2013 #

Biking 1:00:00 [3] 20.0 mi (20.0 mph)

On the CT: steady build from 125w, bumped it up 10w every 5'

Tuesday Jun 25, 2013 #

Trail Running 1:10:00 [3] 7.1 mi (9:52 / mi)
shoes: Salomon Sense Mantra

Sunday Jun 23, 2013 #

Trail Running hills 1:08:33 [3] 5.8 mi (11:49 / mi)
shoes: Salomon Sense Mantra

New route with Kyla: first half was like Zach's, but all the way down Cave Hole instead of Quarry. Then instead of heading back on Shy Bear, took a left and ran Deceiver in reverse, finished as usual. Lots of climbing!

Saturday Jun 22, 2013 #

Trail Running 1:01:30 [3] 6.33 mi (9:43 / mi)
shoes: Salomon Sense Mantra

Anne's loop with Birdy... love this route except for the nettles :(

Friday Jun 21, 2013 #

Running 43:09 [3] 5.5 mi (7:51 / mi)
shoes: NB 1400 (blue/green)

With Birdy: met at the elementary school, out and back toward the state park.

Thursday Jun 20, 2013 #

Biking 1:00:00 [3] 20.0 mi (20.0 mph)

Another steady state on the CT @ 175w

Wednesday Jun 19, 2013 #

Biking 1:00:00 [3] 20.0 mi (20.0 mph)

Steady state on the CT, slight wattage bump up every 10'

Tuesday Jun 18, 2013 #

Running 1:52:50 [3] 13.2 mi (8:33 / mi) +1389ft 7:46 / mi
shoes: NB 1400 (blue/green)

Long run got a little longer than expected... nice night and run though. Got a CR on Bridle Trails.

Sunday Jun 16, 2013 #

Hiking 1:10:00 [3] 4.5 mi (15:33 / mi)
shoes: Salomon Sense Mantra

Hike up to Poo Poo Point with Jill and Milo... so pretty!

Saturday Jun 15, 2013 #

Biking 2:02:14 [3] 34.7 mi (17.0 mph)

Nice ride out 202 with Birdy, Moto, and Jill. Beautiful!

Friday Jun 14, 2013 #

Running 29:00 [3] 3.88 mi (7:28 / mi)
shoes: NB 1400 (blue/green)

Good run before biking today

Biking 1:34:00 [3] 24.2 mi (15.4 mph)

With Birdy and Jill: May Valley and Issaquah. Jill worked a lot harder than either of us. I guess you could say that it was my fault. Yep, you could say that.

C • Not your fault.... 1

Thursday Jun 13, 2013 #

Running 33:38 [4] 4.3 mi (7:49 / mi)
shoes: NB 1400 (blue/green)

Quick run this morning around the neighborhood, one hill repeat at the end.

Biking 1:07:41 [3] 21.4 mi (19.0 mph)

Chris' Winter Spin on the CT

Wednesday Jun 12, 2013 #

Biking 1:00:00 20.0 mi (20.0 mph)

On the CT: WU, 6 x [2' @ 250w, 3' @ 100w], CD

Tuesday Jun 11, 2013 #

Trail Running 1:00:09 [3] 6.1 mi (9:52 / mi)
shoes: Salomon Sense Mantra

TAT with Birdy and Anne. New loop, really liked it...

Sunday Jun 9, 2013 #

Trail Running 1:15:55 [3] 7.6 mi (9:59 / mi)
shoes: Salomon Sense Mantra

Morning run with Birdy, Leann, Jeff, Kyla, Dave, and Catrena. Nice run!

Saturday Jun 8, 2013 #

Biking 1:00:00 20.0 mi (20.0 mph)

Intervals on the CT: WU, 5 x 4' on @ 200w, 2' off, CD.

Running 31:30 [2] 3.88 mi (8:07 / mi)
shoes: NB 1400 (blue/green)

Easy jog tonight, felt good and relaxed.

Friday Jun 7, 2013 #

Biking 1:00:00 [3] 18.0 mi (18.0 mph)

Decent work on the CT

Wednesday Jun 5, 2013 #

Running 1:06:38 [3] 8.4 mi (7:56 / mi)
shoes: NB 1400

Good run tonight, took out two CRs... but undercaloried, super hungry at the end.

Tuesday Jun 4, 2013 #

Trail Running 57:00 [3] 5.5 mi (10:22 / mi)
shoes: Saucony Kinvara TR

TAT, nice night!

Sunday Jun 2, 2013 #

Running 38:29 [3] 4.91 mi (7:50 / mi)
shoes: NB 1400

Nice run this morning on Whidbey

Biking 1:01:00 [2] 13.3 mi (13.1 mph)

Ride with Jill after breakfast. Another great ride on Whidbey; this time went south along the water back towards Clinton, then just headed back on back roads.

Saturday Jun 1, 2013 #

Biking 55:32 [2] 11.6 mi (12.5 mph)

Beautiful ride with Jill on Whidbey; left from the Inn, went north and just followed the road along the shore. Stopped by a little lake to see what that was about.

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