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Training Log Archive: Ryan Perovich

In the 30 days ending Sep 30, 2013:

activity # timemileskm+ft
  Running21 15:25:13 123.74(7:29) 199.14(4:39)
  Trail Running4 4:07:53 23.2(10:41) 37.34(6:38)
  Core workout5 1:37:00
  Total25 21:10:06 146.94 236.47

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Sunday Sep 29, 2013 #

Running 31:00 intensity: (23:00 @3) + (8:00 @5) 4.41 mi (7:02 / mi)
shoes: NB 1400 (neon yellow) 2

At the PC: mile easy, half mile hard

Core workout 30:00 [3]

Calf, glute, quad work, followed by some core

Saturday Sep 28, 2013 #

Running intervals 45:00 intensity: (29:00 @3) + (16:00 @5) 6.4 mi (7:02 / mi)
shoes: NB 1400 (neon yellow) 2

Half mile on (started at 5:30/mi and increased), half mile off (started at 8:30/mi and increased)

Friday Sep 27, 2013 #

Running 34:00 [1] 4.0 mi (8:30 / mi)
shoes: NB 1400 (neon yellow) 2

Very easy run at the PC; low on energy, still not feeling all that great

Thursday Sep 26, 2013 #

Running 30:00 [3] 3.88 mi (7:44 / mi)
shoes: NB 1400 (neon yellow) 2

Shorter run tonight, psoas and hip flexors still tight

Wednesday Sep 25, 2013 #

Running 1:14:19 [3] 10.5 mi (7:05 / mi)
shoes: NB 1400 (neon yellow) 2

Nice run tonight, pushed a little in spots; ran up to Bridle Trails, added on another neighborhood loop at the end

Sunday Sep 22, 2013 #

Running intervals 45:20 intensity: (24:00 @2) + (21:20 @5) 6.6 mi (6:52 / mi)
shoes: NB 1400 (neon yellow) 2

8 x 800 Yassos (800 @ 5:27/mi = 2:45 on, 2:45 easy in between). Felt ok, reps 6 and 7 were tough. Hardest speedwork I've done so far. Very tired.

Running 9:00 [1] 1.0 mi (9:00 / mi)
shoes: NB 1400 (neon yellow) 2

WU before main set

Saturday Sep 21, 2013 #

Running 35:30 [4] 5.0 mi (7:06 / mi)
shoes: NB 1400 (neon yellow) 2

Was going to do speedwork but just too tired. Have to take a couple of days off I think.

Running 30:00 [2] 3.3 mi (9:05 / mi)

With the dog around MSFT

Friday Sep 20, 2013 #

Trail Running 50:00 [3] 5.0 mi (10:00 / mi)
shoes: Salomon Sense Mantra

With Birdy up at Cougar: nice shorter route, decent elevation gain

Thursday Sep 19, 2013 #

Running 31:00 [2] 3.88 mi (7:59 / mi)

Easy run this morning

Running 30:00 [3] 3.88 mi (7:44 / mi)
shoes: NB 1400 (neon yellow) 2

Little faster tonight, couple of 1' pickups

Wednesday Sep 18, 2013 #

Running 31:00 [2] 3.88 mi (7:59 / mi)

Easy run tonight

Tuesday Sep 17, 2013 #

Running 43:00 intensity: (38:00 @3) + (5:00 @5) 5.58 mi (7:42 / mi)
shoes: NB 1400 (neon yellow) 2

Moderate pace, 4 x 1/4 mile pickups (1:15, 1:10, 1:06, 1:08) in between

Trail Running 1:06:00 [3] 6.3 mi (10:29 / mi)
shoes: NB 1400 (neon yellow) 2

TAT with Birdy and Todd, time a guess

Sunday Sep 15, 2013 #

Trail Running 1:06:53 [3] 5.6 mi (11:57 / mi)
shoes: Salomon Sense Mantra

With Kyla, Shy Bear/Deceiver/Falls; nice run in the fog and rain

Saturday Sep 14, 2013 #

Running 33:00 [2] 3.88 mi (8:30 / mi)
shoes: NB 1400 (neon yellow) 2

Easy run today, definitely tired.

Core workout 15:00 [3]

4 x 25 (reverse crunch, bicycle crunch, standard crunch, toe touch), threw in some obliques

Friday Sep 13, 2013 #

Running 31:10 [4] 4.95 mi (6:18 / mi)
shoes: NB 1400 (neon yellow) 2

Marymoor trail: from the church up to the circular park in Woodinville, good push.

Running 34:00 [3] 4.95 mi (6:52 / mi)
shoes: NB 1400 (neon yellow) 2

A little slower on the way back, took it down a notch

Thursday Sep 12, 2013 #

Running 33:00 [3] 4.4 mi (7:30 / mi)
shoes: NB 1400 (neon yellow) 2

Out and back on Marymoor trail tonight

Wednesday Sep 11, 2013 #

Running 48:00 [3] 6.35 mi (7:34 / mi)
shoes: NB 1400 (neon yellow) 2

Comfortable run this evening; pushed the pace uphill behind the golf course

Core workout 10:00 [3]

3 x 25, same core workout again

Tuesday Sep 10, 2013 #

Running 31:00 [3] 3.88 mi (7:59 / mi)
shoes: NB 1400 (neon yellow) 2

Easy run this morning, pushed the two hills a bit

Running 19:30 intensity: (15:30 @3) + (4:00 @5) 3.0 mi (6:30 / mi)
shoes: NB 1400 (neon yellow) 2

3 x mile by 400s (last qtr hard: 1:18, 1:15, 1:14)

Monday Sep 9, 2013 #

Core workout 12:00 [2]

3 x 25 (flutter kicks, straight leg crunches, reverse crunches, obliques)

Sunday Sep 8, 2013 #

Running 30:00 [2] 3.5 mi (8:34 / mi)
shoes: NB 1400 (neon yellow) 2

With the dog: around the MSFT trail

Running intervals 13:15 intensity: (11:00 @3) + (2:15 @5) 2.0 mi (6:37 / mi)
shoes: NB 1400 (neon yellow) 2

Quick speed work: 2 miles, last 400 of each all out (1:10, 1:06)... VDOT on 1:06 = 61.4, equivalent to a 1:16 half, definitely where I have to be.

Saturday Sep 7, 2013 #

Running 45:00 [3] 5.4 mi (8:20 / mi)
shoes: NB 1400 (neon yellow) 2

Easy run on the treadmill at the PC

Core workout 30:00 [3]

With Jill: arms - 5 sets of 10 each (incline curls, hammer curl, curl to overhead press, tricep); abs - 3 sets of 25 each (flutter kicks, straight leg crunch, reverse crunch, oblique crunch)

Friday Sep 6, 2013 #

Running 36:00 [2] 4.41 mi (8:10 / mi)
shoes: NB 1400 (neon yellow) 2

Easier run this evening, nice to clear my head after work

Thursday Sep 5, 2013 #

Running intervals 30:00 intensity: (20:00 @3) + (10:00 @5) 4.33 mi (6:56 / mi)
shoes: NB 1400 (neon yellow) 2

6 x [3' off @ 7:47, 2' on @ 5:49, all out for last interval]

Wednesday Sep 4, 2013 #

Running 24:35 [4] 3.88 mi (6:20 / mi)
shoes: NB 1400 (neon yellow) 2

Faster paced run this morning. Had to dodge a lot of kids waiting for the bus.

Tuesday Sep 3, 2013 #

Trail Running 1:05:00 [3] 6.3 mi (10:19 / mi)
shoes: Salomon Sense Mantra

With Birdy and Todd

Sunday Sep 1, 2013 #

Running intervals 47:34 intensity: (30:50 @3) + (16:44 @5) 6.5 mi (7:19 / mi)
shoes: NB 1400 (neon yellow)

On E Lake Sammy: quick WU, then mile on, mile off

5:44
8:03
5:27
7:55
5:38
8:01

Stick a fork in me. I'm done.

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