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Training Log Archive: Ryan Perovich

In the 30 days ending Apr 30, 2014:

activity # timemileskm+ft
  Running14 14:26:22 115.21(7:31) 185.41(4:40) 1123
  Snowshoeing1 5:28:44 8.38(39:14) 13.49(24:23) 1728
  Trail Running5 5:20:05 30.95(10:21) 49.81(6:26) 6594
  Biking1 30:59 10.0(19.4/h) 16.09(31.2/h)
  Total21 25:46:10 164.53(9:24) 264.79(5:50) 9446
  [1-5]21 25:33:37

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Tuesday Apr 29, 2014 #

6 PM

Running 1:01:55 intensity: (10 @0) + (11 @1) + (3:31 @2) + (11:00 @3) + (21:24 @4) + (25:39 @5) 8.01 mi (7:44 / mi) +43ft 7:42 / mi
ahr:174 max:193 shoes: NB 1400 v2

Ran with Moses: 2 mile WU, 5 miles at 7:15, 1 mile CD. HR was way too high for the effort, stomach knotted and cramped up around mile 3. Back home, had dinner, still feels terrible. Ugh.

Saturday Apr 26, 2014 #

Running 24:00 [2] 2.88 mi (8:20 / mi)
shoes: NB 1400 v2

20' Easy, strides at the end. Felt pretty relaxed, ready for the race tomorrow.

Thursday Apr 24, 2014 #

7 PM

Running 50:01 intensity: (22 @1) + (2:32 @2) + (26:27 @3) + (20:40 @4) 6.69 mi (7:29 / mi) +16ft 7:28 / mi
ahr:161 max:181 shoes: NB 1400 v2

15' WU, 4 x [5' @ high Z3 (HR<180), 1' off], rest of time easy

Wednesday Apr 23, 2014 #

Trail Running 56:00 [3] 5.8 mi (9:39 / mi)
shoes: Salomon Sense Mantra

With Birdy and Moses up at Cougar, nice run in the rain

Tuesday Apr 22, 2014 #

9 PM

Running 1:00:01 intensity: (14 @0) + (29 @1) + (6:17 @2) + (49:24 @3) + (3:37 @4) 7.53 mi (7:58 / mi)
ahr:150 max:174 shoes: NB 1400 v2

On the treadmill at the PC: 50' steady state Z2, 6 x strides [30" @ 5:07, 60" easy]

Sunday Apr 20, 2014 #

9 AM

Running 48:40 intensity: (7 @0) + (17 @1) + (38 @2) + (34:11 @3) + (12:15 @4) + (1:12 @5) 6.19 mi (7:52 / mi) +5ft 7:52 / mi
ahr:162 max:190 shoes: NB 1400 v2

40' Z2, HR<158; 6 x strides [30" @ 5:06, 60" easy]. Feeling very tired and run down for some reason.

Saturday Apr 19, 2014 #

1 PM

Biking 30:59 intensity: (3 @0) + (4:48 @1) + (11:55 @2) + (14:13 @3) 10.0 mi (19.4 mph)
ahr:139 max:162

30' on the computrainer, just dialed the wattage up and down a bit

Friday Apr 18, 2014 #

1 PM

Running 1:34:18 intensity: (7 @0) + (31 @1) + (1:29 @2) + (14:00 @3) + (1:18:00 @4) + (11 @5) 13.11 mi (7:12 / mi) +10ft 7:11 / mi
ahr:172 max:185 shoes: NB 1400 v2

15' WU, then 60' at high Z3 (HR<183), 15' CD. Ran a bit at the end to make it a half marathon. Not a lot of speed in the legs today during the main set; trail run yesterday took a bit more out of me than I thought.

Thursday Apr 17, 2014 #

6 PM

Trail Running 1:04:59 intensity: (25 @0) + (45 @1) + (24:01 @2) + (31:43 @3) + (8:05 @4) 6.27 mi (10:22 / mi) +3284ft 6:56 / mi
ahr:147 max:180 shoes: Salomon Sense Mantra

With Moses: super wet out there, maybe the most I've ever run in... rivers and lakes everywhere. Good times though!

Tuesday Apr 15, 2014 #

7 PM

Running 1:10:10 intensity: (12 @0) + (10 @1) + (1:05 @2) + (41:03 @3) + (15:29 @4) + (12:11 @5) 9.45 mi (7:26 / mi) +27ft 7:24 / mi
ahr:164 max:190 shoes: NB 1400 v2

15' easy WU, 2 x [12' @ 6:10, 2' easy between], rest of time z2 HR

Sunday Apr 13, 2014 #

9 AM

Trail Running 1:06:21 intensity: (26 @0) + (4:34 @1) + (32:40 @2) + (22:27 @3) + (5:40 @4) + (34 @5) 5.94 mi (11:10 / mi) +918ft 9:45 / mi
ahr:142 max:186 shoes: Salomon Sense Mantra

Cougar with Birdy, Kyla, Dave and the dogs

Saturday Apr 12, 2014 #

11 AM

Trail Running 1:15:32 intensity: (9:41 @0) + (35 @1) + (6:19 @2) + (25:09 @3) + (33:48 @4) 7.07 mi (10:41 / mi) +1513ft 8:53 / mi
ahr:161 max:184 shoes: Salomon Sense Mantra

Run up at Cougar with Birdy and Todd: down to Red Town, back side of De Leo, part of Kyla's loop to the back of Shy Bear, then home on Fred's/Clay Pit.

Friday Apr 11, 2014 #

1 PM

Running 1:30:11 intensity: (8 @0) + (3 @1) + (27 @2) + (59:38 @3) + (22:58 @4) + (6:57 @5) 11.85 mi (7:37 / mi) +7ft 7:36 / mi
ahr:164 max:190 shoes: NB 1400 v2

Was supposed to be 15' WU, 15' @ 6:10, 45' HR ~ 155-158, 15' @ 6:10... couldn't get it going for the final set though. Allergies are just brutal... like I was breathing through a straw. Felt very flu-like for the past two days. Ugh. Regroup.

Thursday Apr 10, 2014 #

5 PM

Running 28:45 intensity: (7 @0) + (23 @1) + (1:07 @2) + (20:26 @3) + (6:42 @4) 3.81 mi (7:33 / mi) +236ft 7:08 / mi
ahr:164 max:192 shoes: NB 1400 v2

Easy loop around the neighborhood

Wednesday Apr 9, 2014 #

5 PM

Running 59:50 intensity: (17 @0) + (32 @1) + (1:03 @2) + (46:44 @3) + (10:53 @4) + (21 @5) 8.01 mi (7:28 / mi) +6ft 7:28 / mi
ahr:159 max:187 shoes: NB 1400 v2

~50' Z2 (HR < 160), 6 x strides (30" @ ~5:00/mi, 60" recovery) at the end. Pace at Z2 has definitely improved... was running 7:40-7:45 @ 158-160 HR, now close to 7:30.

Tuesday Apr 8, 2014 #

7 AM

Running 52:56 intensity: (4 @0) + (27 @1) + (4:14 @2) + (19:07 @3) + (14:34 @4) + (14:30 @5) 7.42 mi (7:08 / mi) +66ft 7:04 / mi
ahr:168 max:191 shoes: NB 1400 v2

15' WU, 6' @ 6:05, 30" off, then 4 x [5' @ 6:05, 30" off]. Recovery times were too short! Barely enough time to reset the watch.

Sunday Apr 6, 2014 #

11 AM

Trail Running 57:13 [3] 5.87 mi (9:45 / mi) +879ft 8:33 / mi
shoes: Salomon Sense Mantra

Run up at Cougar with Birdy, 6 mile loop

Saturday Apr 5, 2014 #

11 AM

Snowshoeing 5:28:44 [2] 8.38 mi (39:14 / mi) +1728ft 32:49 / mi

Attempt up to Hidden Lake Lookout with Birdy, Morelli, and Morris. Didn't make it up there but had a good time.

Friday Apr 4, 2014 #

1 PM

Running 1:39:03 intensity: (4 @0) + (5 @1) + (35 @2) + (1:21:43 @3) + (13:01 @4) + (3:35 @5) 12.82 mi (7:44 / mi) +37ft 7:42 / mi
ahr:161 max:194 shoes: NB 1400 v2

Out and back on W Lake Sammamish: 90' Z2 with 6 x strides [30" @ 5:11, 60" off]

Wednesday Apr 2, 2014 #

7 PM

Running 1:13:04 intensity: (4 @0) + (2 @1) + (6 @2) + (24:49 @3) + (24:57 @4) + (23:06 @5) 10.42 mi (7:01 / mi) +63ft 6:58 / mi
ahr:173 max:212 shoes: NB 1400 v2

Nice run, tough but felt pretty good.

Tuesday Apr 1, 2014 #

5 PM

Running 53:28 intensity: (24 @0) + (58 @1) + (4:05 @2) + (34:41 @3) + (12:15 @4) + (1:05 @5) 7.03 mi (7:37 / mi) +608ft 7:02 / mi
ahr:157 max:194 shoes: NB 1400 v2

First run since my race that felt halfway decent... legs and lungs much better today than previously.

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