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Training Log Archive: Ryan Perovich

In the 30 days ending Sep 30, 2014:

activity # timemileskm+ft
  Running22 16:02:05 120.22(8:00) 193.47(4:58) 6129
  Cross Bike1 1:51:22 24.66(13.3/h) 39.69(21.4/h) 2649
  Trail Running1 34:45 4.15(8:22) 6.68(5:12) 387
  Biking1 30:00 10.0(20.0/h) 16.09(32.2/h)
  Total25 18:58:12 159.03(7:09) 255.94(4:27) 9165
  [1-5]25 18:46:04

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Tuesday Sep 30, 2014 #

7 PM

Running 1:06:07 intensity: (8 @0) + (16 @1) + (1:42 @2) + (32:45 @3) + (24:59 @4) + (6:17 @5) 8.78 mi (7:32 / mi) +504ft 7:08 / mi
ahr:164 max:189 shoes: Mizuno Hitogami

Mile off, mile on. Felt okay tonight, but I've lost a bit of speed.

Sunday Sep 28, 2014 #

9 AM

Running 57:21 intensity: (15 @0) + (18:22 @1) + (38:22 @2) + (22 @3) 6.02 mi (9:32 / mi) +376ft 9:00 / mi
ahr:125 max:146 shoes: Mizuno Hitogami

Nice easy run with Kyla and Dave

Saturday Sep 27, 2014 #

11 AM

Running 1:00:01 intensity: (10 @0) + (11 @1) + (53 @2) + (55:49 @3) + (2:58 @4) 7.46 mi (8:03 / mi) +71ft 7:59 / mi
ahr:157 max:168 shoes: Mizuno Hitogami

Long out and back on Marymoor. Achilles is okay, still can feel it after a few miles even without speed.

Friday Sep 26, 2014 #

4 PM

Running 30:00 intensity: (12 @0) + (58 @1) + (12:37 @2) + (16:13 @3) 3.83 mi (7:50 / mi) +229ft 7:25 / mi
ahr:143 max:160 shoes: Mizuno Hitogami

Easy run

Thursday Sep 25, 2014 #

6 PM

Running 23:24 intensity: (14 @0) + (18 @1) + (3:13 @2) + (14:05 @3) + (5:34 @4) 2.97 mi (7:52 / mi) +179ft 7:27 / mi
ahr:154 max:169 shoes: Mizuno Hitogami

Another easy run

Wednesday Sep 24, 2014 #

5 PM

Running 31:00 intensity: (17 @0) + (23 @1) + (8:56 @2) + (21:24 @3) 4.06 mi (7:39 / mi) +288ft 7:10 / mi
ahr:148 max:163 shoes: Mizuno Hitogami

Good high Z2 run

Tuesday Sep 23, 2014 #

8 AM

Running 55:54 intensity: (17 @0) + (3:23 @1) + (7:59 @2) + (31:59 @3) + (12:16 @4) 7.39 mi (7:34 / mi) +197ft 7:23 / mi
ahr:153 max:180 shoes: Mizuno Hitogami

15' WU, 2 mi @ 6:15s, CD. Ugh, just felt flat. Achilles isn't feeling worse nor is it feeling better. Leaning toward shutting it down for the season.

Sunday Sep 21, 2014 #

9 AM

Trail Running 34:45 intensity: (11 @0) + (12 @1) + (1:15 @2) + (20:40 @3) + (10:34 @4) + (1:53 @5) 4.15 mi (8:22 / mi) +387ft 7:42 / mi
ahr:161 max:223 shoes: Salomon Sense Pro

With Paul: perimeter loop of Bridle Trails... nice run, good push and conversation. Beautiful morning!

Saturday Sep 20, 2014 #

11 AM

Cross Bike 1:51:22 intensity: (5:55 @0) + (23:47 @1) + (43:05 @2) + (33:52 @3) + (4:43 @4) 24.66 mi (13.3 mph) +2649ft
ahr:134 max:168

Took the cross bike out for a spin. Did Powerline then came back through Kirkland.

Friday Sep 19, 2014 #

7 PM

Running 57:02 intensity: (14 @0) + (1:41 @1) + (30:01 @2) + (19:20 @3) + (5:46 @4) 6.95 mi (8:13 / mi) +407ft 7:47 / mi
ahr:144 max:181 shoes: Mizuno Hitogami

Slow run, 1 mile pickup thrown in there.

Thursday Sep 18, 2014 #

7 PM

Running 49:32 intensity: (33 @0) + (2:01 @1) + (31:43 @2) + (15:15 @3) 5.76 mi (8:36 / mi) +324ft 8:10 / mi
ahr:138 max:156 shoes: Mizuno Hitogami

Easy run tonight, low z2

Wednesday Sep 17, 2014 #

7 PM

Running 33:28 intensity: (53 @0) + (1:08 @1) + (7:04 @2) + (22:12 @3) + (2:11 @4) 4.17 mi (8:01 / mi) +229ft 7:37 / mi
ahr:148 max:167 shoes: Mizuno Hitogami

Easy run, started at first with the dog but brought him back when it started to rain

Tuesday Sep 16, 2014 #

9 AM

Running 42:41 intensity: (16 @0) + (6 @1) + (4:14 @2) + (20:30 @3) + (15:47 @4) + (1:48 @5) 6.01 mi (7:06 / mi) +141ft 6:57 / mi
ahr:160 max:188 shoes: Mizuno Hitogami

3mi out and back from Jack's: tried to hit 7:45, 7:30, 7:15 on the way out, 7:00, 6:30, then <5:45 for 800m and easy jog CD.

Sunday Sep 14, 2014 #

9 AM

Running 1:26:00 intensity: (11 @0) + (17 @1) + (20:15 @2) + (1:05:17 @3) 10.02 mi (8:35 / mi) +690ft 8:03 / mi
ahr:147 max:162 shoes: Mizuno Hitogami

Good longer run; left from Blueberry Hills after breakfast, out through Manson, left at the casino sign, then back between the lakes, past the campground, and up the backside of the hill. Tried to stay in low Z2 for most of it.

Saturday Sep 13, 2014 #

8 AM

Running 1:00:01 intensity: (9 @0) + (6 @1) + (19 @2) + (17:42 @3) + (28:37 @4) + (13:08 @5) 8.52 mi (7:03 / mi) +3ft 7:03 / mi
ahr:170 max:196 shoes: Mizuno Hitogami

Went up to the Chelan track (Home of the Goats!). WU, then 3 x 1 mi repeats @ 5:55, 800 jog between, CD.

Friday Sep 12, 2014 #

9 PM

Running 30:24 intensity: (12 @0) + (39 @1) + (7:42 @2) + (14:32 @3) + (7:16 @4) + (3 @5) 3.65 mi (8:20 / mi) +797ft 6:54 / mi
ahr:152 max:185 shoes: Mizuno Hitogami

Had to go run after driving over. Did the "triangle" loop around the house in the dark.

Thursday Sep 11, 2014 #

8 PM

Running 31:00 intensity: (14 @0) + (52 @1) + (10:00 @2) + (19:51 @3) + (3 @4) 4.05 mi (7:39 / mi) +318ft 7:07 / mi
ahr:146 max:164 shoes: Mizuno Hitogami

Another easy run, a bit quicker on the pace... felt good! Achilles is coming around.

Wednesday Sep 10, 2014 #

6 PM

Running 43:23 intensity: (28 @0) + (35 @1) + (2:27 @2) + (29:57 @3) + (9:56 @4) 5.54 mi (7:50 / mi) +352ft 7:23 / mi
ahr:155 max:170 shoes: Mizuno Hitogami

Another easy run

Tuesday Sep 9, 2014 #

7 PM

Running 36:17 intensity: (24 @0) + (1:15 @1) + (17:15 @2) + (17:23 @3) 4.2 mi (8:38 / mi) +260ft 8:10 / mi
ahr:141 max:155 shoes: Mizuno Hitogami

Easy run around the neighborhood

Sunday Sep 7, 2014 #

Running 45:00 [3] 5.0 mi (9:00 / mi)
shoes: Mizuno Hitogami

With Shea, Kyla, Catrena and Aidan. Felt like about 5 miles... not sure. Some easy, some a bit harder with Shea, 2 x 100m sprint with Aidan.

Saturday Sep 6, 2014 #

Running 41:00 [2] 5.34 mi (7:41 / mi)
shoes: Mizuno Hitogami

With Porter: out and back on Marymoor, 3 x :30 strides at the end

Friday Sep 5, 2014 #

7 PM

Running 31:46 intensity: (17 @0) + (40 @1) + (8:45 @2) + (20:29 @3) + (1:35 @4) 4.25 mi (7:29 / mi) +275ft 7:03 / mi
ahr:147 max:174 shoes: Mizuno Hitogami

Easy run, couple of strides at the end

Thursday Sep 4, 2014 #

8 AM

Running 26:14 intensity: (25 @0) + (1:33 @1) + (16:04 @2) + (8:12 @3) 3.17 mi (8:17 / mi) +266ft 7:40 / mi
ahr:138 max:151 shoes: Mizuno Hitogami

Easy run on the MSFT trail

Wednesday Sep 3, 2014 #

Biking 30:00 [2] 10.0 mi (20.0 mph)

Easy spin on the CT

Tuesday Sep 2, 2014 #

8 PM

Running 24:30 intensity: (13 @0) + (30 @1) + (10:42 @2) + (13:05 @3) 3.08 mi (7:58 / mi) +223ft 7:27 / mi
ahr:143 max:156 shoes: Mizuno Hitogami

Easy run

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