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Training Log Archive: Ryan Perovich

In the 30 days ending Jun 30, 2014:

activity # timemileskm+ft
  Running27 20:45:26 162.12(7:41) 260.91(4:46) 6543
  Trail Running1 1:33:06 8.68(10:44) 13.97(6:40) 1524
  Total28 22:18:32 170.8(7:50) 274.88(4:52) 8067
  [1-5]28 22:06:29

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Monday Jun 30, 2014 #

6 PM

Running 30:01 intensity: (14 @0) + (24 @1) + (5:40 @2) + (18:41 @3) + (4:50 @4) + (12 @5) 3.92 mi (7:39 / mi) +273ft 7:11 / mi
ahr:152 max:186 shoes: New Balance RC5000

20' easy, 6 x strides. Felt a ton better.

Sunday Jun 29, 2014 #

10 AM

Running 40:05 intensity: (14 @0) + (40 @1) + (4:15 @2) + (16:16 @3) + (11:23 @4) + (7:17 @5) 5.04 mi (7:57 / mi) +26ft 7:55 / mi
ahr:162 max:218 shoes: Mizuno Hitogami

Didn't have anything today. No energy, HR was too high even during the WU. Left achilles is tight.

Saturday Jun 28, 2014 #

9 AM

Running 30:00 intensity: (13 @0) + (39 @1) + (6:41 @2) + (16:24 @3) + (5:42 @4) + (21 @5) 3.9 mi (7:42 / mi) +196ft 7:21 / mi
ahr:154 max:187 shoes: Mizuno Musha

20' easy high Z2, 6 x strides... alternated between comfortably hard and uncomfortably hard (400m pace? around 4:40/mi)

Friday Jun 27, 2014 #

1 PM

Running 1:00:54 intensity: (24 @0) + (4:08 @1) + (44:29 @2) + (11:09 @3) + (44 @4) 7.05 mi (8:38 / mi) +595ft 8:00 / mi
ahr:137 max:179 shoes: Mizuno Hitogami

With Kyla: did the modified "hatchet"... it was warm and muggy out there, thanks for the run Kyla!

Wednesday Jun 25, 2014 #

9 AM

Running 1:41:47 intensity: (5:03 @0) + (1:34 @1) + (4:41 @2) + (20:54 @3) + (56:47 @4) + (12:48 @5) 14.42 mi (7:04 / mi) +229ft 6:57 / mi
ahr:175 max:249 shoes: Mizuno Musha

15' WU, 75' @ 6:30-6:40, 10' CD. I decided to do the first half at 6:40, second half at 6:30. Last 8-10 minutes were pretty rough, but I just concentrated on proper form.

HR went wonky halfway through second set.

Through 13.1 in 1:29:33.

Tuesday Jun 24, 2014 #

5 PM

Running 29:36 intensity: (54 @0) + (52 @1) + (6:02 @2) + (21:15 @3) + (33 @4) 3.53 mi (8:24 / mi) +253ft 7:52 / mi
ahr:146 max:172 shoes: Mizuno Musha

30' easy, new route after dropping Austin off at baseball

Monday Jun 23, 2014 #

7 PM

Running 31:12 intensity: (9 @0) + (10 @1) + (10:58 @2) + (15:47 @3) + (4:08 @4) 3.93 mi (7:56 / mi) +200ft 7:34 / mi
ahr:148 max:178 shoes: Mizuno Musha

20' easy, 6 x strides. Tried backing off just a little bit on the strides, concentrated on form: arm carriage, foot strike, recovery and toe off.

Sunday Jun 22, 2014 #

10 AM

Running 59:35 intensity: (17 @1) + (5:18 @2) + (21:18 @3) + (15:11 @4) + (17:31 @5) 8.06 mi (7:23 / mi) +112ft 7:18 / mi
ahr:167 max:189 shoes: Mizuno Hitogami

15' WU, 5 x [1 mile @ threshold HR <186, 1' recovery]

Miles: 6:09 (178), 6:08 (183), 6:06 (183), 6:07 (184), 6:06 (184).

Not 100% today, maybe still some after-effects of the wine/concert.

Saturday Jun 21, 2014 #

12 PM

Running 33:23 intensity: (27 @0) + (2:39 @1) + (14:54 @2) + (7:57 @3) + (7:09 @4) + (17 @5) 3.96 mi (8:25 / mi) +292ft 7:52 / mi
ahr:145 max:186 shoes: Mizuno Musha

With Birdy: nice and easy after a bit o' drinking. Strides at the end.

Friday Jun 20, 2014 #

2 PM

Running 1:42:00 intensity: (38 @0) + (1:57 @1) + (11:05 @2) + (1:22:20 @3) + (6:00 @4) 13.11 mi (7:47 / mi) +169ft 7:41 / mi
ahr:148 max:179 shoes: Mizuno Musha

90' mid Z2, 6 x strides at the end. Felt really comfortable, maybe the best I've felt for low HR and speed. This pace has come way down for me given the effort. Progress!

Wednesday Jun 18, 2014 #

8 PM

Running 30:00 intensity: (11 @0) + (18 @1) + (4:31 @2) + (25:00 @3) 3.83 mi (7:50 / mi) +299ft 7:18 / mi
ahr:148 max:162 shoes: Mizuno Musha

30' easy. Left achilles is a bit twinge-y. Ready for a rest day.

Tuesday Jun 17, 2014 #

8 PM

Running 1:04:51 intensity: (10 @0) + (1:19 @1) + (7:53 @2) + (18:50 @3) + (31:31 @4) + (5:08 @5) 9.09 mi (7:08 / mi) +146ft 7:02 / mi
ahr:165 max:186 shoes: Mizuno Musha

OOOF. Cheese steak sandwich and fries from JJ Mahoney's -> 30' -> run. 15' WU, 7 x [5' @ 6:10/threshold HR ~ 184, 1' easy], 10' CD. Other than my gut, the HR and effort felt pretty good.

Monday Jun 16, 2014 #

8 AM

Running 34:40 intensity: (12 @0) + (13 @1) + (5:51 @2) + (28:24 @3) 4.3 mi (8:04 / mi) +284ft 7:36 / mi
ahr:147 max:163 shoes: Mizuno Musha

1st run: easy 35', low-mid Z2
7 PM

Running 30:20 intensity: (12 @0) + (12 @1) + (4:04 @2) + (18:39 @3) + (7:09 @4) + (4 @5) 3.83 mi (7:55 / mi) +234ft 7:29 / mi
ahr:154 max:187 shoes: Mizuno Musha

2nd run: 20' high Z2, 6 x strides

Sunday Jun 15, 2014 #

12 PM

Running 29:25 intensity: (9 @0) + (13 @1) + (2:14 @2) + (20:33 @3) + (6:16 @4) 3.85 mi (7:38 / mi) +281ft 7:09 / mi
ahr:155 max:182 shoes: Mizuno Musha

20' easy high Z2, 6 strides at the end

Saturday Jun 14, 2014 #

11 AM

Trail Running 1:33:06 intensity: (11 @0) + (57 @1) + (42:22 @2) + (40:13 @3) + (9:23 @4) 8.68 mi (10:44 / mi) +1524ft 9:12 / mi
ahr:146 max:184 shoes: Salomon Sense Mantra

Trails! Haven't been out there in a long time... 8ish mile loop with Birdy, 80' easy (up to high Z2), then 6 x strides. Ended up doing the first two straight up Cave Hole.

Friday Jun 13, 2014 #

8 PM

Running 58:58 intensity: (10 @0) + (11 @1) + (3:21 @2) + (32:09 @3) + (13:53 @4) + (9:14 @5) 7.58 mi (7:47 / mi) +232ft 7:34 / mi
ahr:164 max:188 shoes: Mizuno Musha

Ugh, that sucked... big dinner, two stiff drinks and dessert, then 15' WU, 4 x [5' @ 6:10, 1' off], 15' CD. Got a side stitch and gut ache halfway through the third set.

Wednesday Jun 11, 2014 #

8 AM

Running 29:48 intensity: (13 @0) + (16 @1) + (8:47 @2) + (20:23 @3) + (9 @4) 3.37 mi (8:50 / mi) +269ft 8:13 / mi
ahr:145 max:164 shoes: Mizuno Musha

Run #1: 30' easy
7 PM

Running 29:30 intensity: (9 @0) + (6 @1) + (6:01 @2) + (18:26 @3) + (4:48 @4) 3.73 mi (7:54 / mi) +242ft 7:27 / mi
ahr:152 max:182 shoes: Mizuno Musha

Run #2: 20' easy z2, 6 x strides at the end

Tuesday Jun 10, 2014 #

8 AM

Running 1:05:47 intensity: (21 @0) + (1:06 @1) + (8:05 @2) + (19:12 @3) + (35:22 @4) + (1:41 @5) 9.03 mi (7:17 / mi) +138ft 7:11 / mi
ahr:165 max:185 shoes: Mizuno Musha

Ouch... this one was tough: 15' WU, 7 x [5' @ 6:10, 1' off], 10' CD. That 1' recovery is NOTHING.

Monday Jun 9, 2014 #

6 PM

Running 31:02 intensity: (33 @0) + (9 @1) + (1:38 @2) + (27:31 @3) + (1:11 @4) 4.2 mi (7:23 / mi) +269ft 6:58 / mi
ahr:154 max:175 shoes: NB 1400 v2

First run: 30' high Z2
7 PM

Running 46:57 intensity: (14 @0) + (15 @1) + (1:35 @2) + (39:17 @3) + (5:36 @4) 5.83 mi (8:03 / mi) +379ft 7:35 / mi
ahr:156 max:172 shoes: Mizuno Hitogami

Second run: 45' high Z2

Sunday Jun 8, 2014 #

8 AM

Running 1:04:05 intensity: (5 @0) + (23 @1) + (18:25 @2) + (18:06 @3) + (20:17 @4) + (6:49 @5) 8.25 mi (7:46 / mi) +511ft 7:20 / mi
ahr:158 max:188 shoes: Mizuno Hitogami

With Paul: 15'-ish WU from his house to Bellevue HS track; main set: 5 x [1000m in 3:31 (5:35 pace), 3' easy recovery], 15' back to the house. Really good set.

Saturday Jun 7, 2014 #

12 PM

Running 29:29 intensity: (1 @0) + (19 @1) + (5:17 @2) + (23:22 @3) + (30 @4) 3.66 mi (8:03 / mi) +178ft 7:42 / mi
ahr:152 max:165 shoes: Mizuno Hitogami

30' high Z2 with Birdy: nice to get out!

Friday Jun 6, 2014 #

4 PM

Running 41:12 intensity: (10 @0) + (23 @1) + (2:54 @2) + (20:03 @3) + (15:08 @4) + (2:34 @5) 5.17 mi (7:58 / mi) +168ft 7:44 / mi
ahr:161 max:193 shoes: Mizuno Hitogami

With Rusty at Marymoor: 20' easy Z2, strides, some drills.

Wednesday Jun 4, 2014 #

4 PM

Running 1:30:14 intensity: (30 @0) + (29 @1) + (6:20 @2) + (55:25 @3) + (23:02 @4) + (4:28 @5) 12.14 mi (7:26 / mi) +316ft 7:15 / mi
ahr:160 max:188 shoes: Mizuno Hitogami

15' WU, 2 x [12' @ 6:10, 2' off between], 45' high Z2

Tuesday Jun 3, 2014 #

5 PM

Running 32:21 intensity: (16 @0) + (33 @1) + (4:38 @2) + (18:31 @3) + (7:58 @4) + (25 @5) 4.2 mi (7:42 / mi) +247ft 7:17 / mi
ahr:155 max:187 shoes: Mizuno Hitogami

20' easy Z2, 6 x strides

Sunday Jun 1, 2014 #

9 AM

Running race 18:14 intensity: (8 @2) + (11 @3) + (4:54 @4) + (13:01 @5) 3.13 mi (5:50 / mi) +5ft 5:49 / mi
ahr:187 max:212 shoes: Mizuno Hitogami

Big Backyard 5k. Ouch, 5k's hurt. 17:51 (5:45 avg), 3rd in AG, 7th OA. Tried to pick it up halfway through but couldn't find that gear.

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