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Training Log Archive: Ryan Perovich

In the 30 days ending Nov 30, 2013:

activity # timemileskm+ft
  Running21 19:11:25 149.65(7:42) 240.84(4:47) 2808
  Trail Running5 6:09:00 33.86(10:54) 54.49(6:46) 1321
  Rowing1 15:00
  Total25 25:35:25 183.51 295.33 4129

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Saturday Nov 30, 2013 #

Running 29:00 [2] 3.88 mi (7:28 / mi)
shoes: NB 1400

Easy run around the neighborhood after back-to-back half marathons.

For the first time finished with >180 miles in a month.

Friday Nov 29, 2013 #

Running 40:00 [4] 5.83 mi (6:52 / mi)
shoes: NB 1400

Run with Birdy at the PC after morning run with Paul; started off easy, built up
9 AM

Running 52:27 [4] 7.25 mi (7:14 / mi) +834ft 6:31 / mi
shoes: NB 1400

With Paul: nice route in and around Medina and Clyde Hill

Thursday Nov 28, 2013 #

Running 1:53:51 [3] 13.3 mi (8:34 / mi)
shoes: NB 1400

Nice loop of Bellevue with Birdy before all of the eating begins!

Tuesday Nov 26, 2013 #

Trail Running 1:15:05 [3] 7.3 mi (10:17 / mi)
shoes: Salomon Sense Mantra

With Birdy: new trail down to Redtown, then back up Red Town Trail, back side of Shy Bear, Fred's, East Fork/Mineshaft, Cougar Pass, Clay Pit home. Good route, plenty of elevation.

Sunday Nov 24, 2013 #

Trail Running 1:37:28 [3] 8.4 mi (11:36 / mi)
shoes: Salomon Sense Mantra

With Kyla and Birdy: reversed course onto Klondike, Lost Beagle, Tibbets, Fred's, Shy Bear, Deceiver, Quarry, Falls, Cave Hole.

Saturday Nov 23, 2013 #

Running 1:09:08 [3] 8.4 mi (8:14 / mi)
shoes: NB 1400

With Birdy: left from REI, out and around Issaquah

Friday Nov 22, 2013 #

Running 44:18 [2] 5.82 mi (7:37 / mi)
shoes: NB 1400

Around the loop, with a bit more thrown in. Cold outside!

Thursday Nov 21, 2013 #

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

Easy run at the PC

Rowing 15:00 [3]

On the erg for a few minutes... :30 on, 1:30 off

Wednesday Nov 20, 2013 #

6 PM

Running 51:43 intensity: (35:43 @3) + (8:00 @4) + (8:00 @5) 7.22 mi (7:10 / mi) +475ft 6:45 / mi
shoes: NB 1400

Mile WU, then 6 x mile by EBEH, .25mi CD

[1:49,1:33,1:58,1:36]
[2:07,1:45,1:55,1:21]
[1:51,1:41,2:09,1:28]
[1:55,1:30,2:00,1:16]
[2:01,1:49,1:57,1:20]
[1:47,1:28,2:19,1:19]

Tuesday Nov 19, 2013 #

Running 25:00 [4] 3.88 mi (6:27 / mi)
shoes: NB 1400

Faster paced run tonight... felt strong

Sunday Nov 17, 2013 #

8 AM

Trail Running 1:24:27 [3] 7.21 mi (11:43 / mi) +1321ft 9:59 / mi
shoes: Salomon Sense Mantra

With Birdy and Kyla: Kyla's loop, tacked on Mineshaft

Saturday Nov 16, 2013 #

Running long 2:18:38 [3] 18.57 mi (7:28 / mi)
shoes: NB 1400 (neon yellow)

From the house to the Woodinville turnaround. WAY longer than I'd anticipated... Didn't bring any thing = Undercaloried into a nasty headwind on the way home. Smashed.

Friday Nov 15, 2013 #

Running 34:15 intensity: (29:00 @3) + (5:15 @5) 5.0 mi (6:51 / mi)
shoes: NB 1400 (neon yellow)

At the PC with Birdy: couple of .5 mile pickups

Thursday Nov 14, 2013 #

7 PM

Running 1:06:31 [3] 8.55 mi (7:47 / mi) +499ft 7:22 / mi
shoes: NB 1400 (neon yellow)

Easier paced run tonight... a bit chilly out there

Wednesday Nov 13, 2013 #

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

Easy run this morning

Monday Nov 11, 2013 #

10 AM

Running 1:12:55 intensity: (1:01:55 @3) + (11:00 @5) 11.01 mi (6:38 / mi) +5ft 6:37 / mi
shoes: NB 1400 (neon yellow)

Out and back on E Lake Sammamish; two harder pickups @ <5:30/mi pace

Sunday Nov 10, 2013 #

Running 1:13:00 [3] 8.2 mi (8:54 / mi)
shoes: NB 1400 (neon yellow)

With Birdy and Kyla. From Carillon through Medina, around the golf course, and back... good route.

Saturday Nov 9, 2013 #

Trail Running 57:00 [3] 5.8 mi (9:50 / mi)
shoes: Salomon Sense Mantra

With Birdy, Todd and the dogs

Friday Nov 8, 2013 #

1 PM

Running 55:48 [3] 6.8 mi (8:12 / mi) +517ft 7:39 / mi
shoes: NB 1400 (neon yellow)

With Birdy: loop up the Bridle Trails from the PC. Beautiful day for running... OUTSIDE.

Wednesday Nov 6, 2013 #

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

Evening run

Tuesday Nov 5, 2013 #

Running 28:00 [3] 3.88 mi (7:13 / mi)
shoes: NB 1400 (neon yellow)

Little quicker run this morning, usual loop

Trail Running 55:00 [3] 5.15 mi (10:41 / mi)
shoes: Salomon Sense Mantra

With Birdy and Todd (slacker) and Max (not a slacker, he clearly wanted to do more). It's been a while!

Sunday Nov 3, 2013 #

Running 56:00 [3] 5.8 mi (9:39 / mi)
shoes: NB 1400 (neon yellow)

Run with Jill and the dog... perfect weather!

Saturday Nov 2, 2013 #

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

Quick run around the neighborhood... super windy!!

Friday Nov 1, 2013 #

5 PM

Running 1:19:51 [3] 10.63 mi (7:31 / mi) +478ft 7:12 / mi
shoes: NB 1400 (neon yellow)

Decent paced run, pretty easy; good push up from the soccer fields up the hil.

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