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Training Log Archive: Ryan Perovich

In the 30 days ending Nov 30, 2014:

activity # timemileskm+ft
  Biking24 19:09:37 361.8(18.9/h) 582.26(30.4/h)
  Running8 4:51:13 33.95(8:35) 54.64(5:20) 1108
  Trail Running1 1:10:05 6.0(11:41) 9.66(7:15) 1055
  Total32 25:10:55 401.75(3:46) 646.56(2:20) 2163
  [1-5]30 23:50:00

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Sunday Nov 30, 2014 #

Biking 1:00:00 [3] 19.0 mi (19.0 mph)

On the CT: 4 x [5' @ 100w, 4' @ 150w, 3' @ 200w, 2' @ 250w, 1' @ 300w]

Saturday Nov 29, 2014 #

10 AM

Trail Running 1:10:05 intensity: (1:52 @0) + (8:34 @1) + (32:53 @2) + (19:01 @3) + (6:36 @4) + (1:09 @5) 6.0 mi (11:41 / mi) +1055ft 10:01 / mi
ahr:142 max:197 shoes: Salomon Sense Pro

Up at Cougar with Birdy, Kyla, and Milo. Nice to be outside!

Friday Nov 28, 2014 #

Running 45:00 [3] 5.61 mi (8:01 / mi)
shoes: NB 1400 v2

At the PC with Birdy

Thursday Nov 27, 2014 #

9 AM

Running 47:20 intensity: (11 @0) + (18 @1) + (7:03 @2) + (39:48 @3) 5.46 mi (8:40 / mi) +299ft 8:14 / mi
ahr:149 max:163 shoes: NB 1400 v2

Easy run this morning
C • Thanksgiving Run 1

Wednesday Nov 26, 2014 #

Biking 30:00 [1] 8.0 mi (16.0 mph)

On the CT: easy spin

Biking 40:00 intensity: (34:00 @3) + (6:00 @5) 13.0 mi (19.5 mph)

On the CT: WU, 6 x [1' @ 300w, 1' @ 100w], CD.

Tuesday Nov 25, 2014 #

Biking 1:04:18 [3] 21.3 mi (19.9 mph)

On the CT: Chris' Winter Spin. 176w. Boy, that sucked... way tougher than I remember.
C • Dude... 2

Sunday Nov 23, 2014 #

Biking 30:00 [1] 8.0 mi (16.0 mph)

Easy spin on the CT

Saturday Nov 22, 2014 #

Biking 30:00 [2] 8.0 mi (16.0 mph)

On the CT: easy 125w
10 AM

Running 28:46 intensity: (10 @0) + (29 @1) + (8:42 @2) + (19:04 @3) + (21 @4) 3.14 mi (9:09 / mi) +260ft 8:29 / mi
ahr:145 max:166 shoes: NB 1400 v2

Run around the MSFT trail with the dog

Friday Nov 21, 2014 #

Biking 1:00:00 [3] 20.0 mi (20.0 mph)

On the CT: 10'w WU, 2 x [2' @ (150,175,200,225,250w), 2' off], 10' CD

Thursday Nov 20, 2014 #

Biking 30:00 intensity: (26:00 @2) + (4:00 @5) 9.0 mi (18.0 mph)

On the CT: 10' WU, Tabata: 8 x @ 400w, 10' CD. No cramping this time...

Biking 1:00:00 [2] 17.0 mi (17.0 mph)

On the CT: steady state @ 125w

Wednesday Nov 19, 2014 #

Biking 1:00:00 [3] 20.0 mi (20.0 mph)

On the CT: 10' WU, 4 x [8' @ 175w, 2' @ 100w], 10' CD

Monday Nov 17, 2014 #

Biking 1:00:00 [3] 20.0 mi (20.0 mph)

On the CT: WU, then 4 x (10' builds [150-200w], 2' off), CD.

Sunday Nov 16, 2014 #

9 AM

Running 24:57 [0] 3.07 mi (8:08 / mi) +23ft 8:05 / mi
shoes: NB 1400 v2

Poultry Predictor 5k with Shea. She did AWESOME.

Saturday Nov 15, 2014 #

Biking 30:00 [3] 9.0 mi (18.0 mph)

Easy spin on the CT

Friday Nov 14, 2014 #

Biking 1:00:00 [3] 20.0 mi (20.0 mph)

On the CT: 10' WU, 10 x [2' @ 225w, 100w], 10' CD

Thursday Nov 13, 2014 #

Biking 30:00 [2] 9.0 mi (18.0 mph)

On the CT: easy spin at 130w
9 PM

Running 38:59 intensity: (12 @0) + (9 @1) + (14:10 @2) + (23:49 @3) + (39 @4) 4.36 mi (8:56 / mi) +268ft 8:27 / mi
ahr:146 max:168 shoes: NB 1400 v2

Easy run tonight in the cold... brrr

Wednesday Nov 12, 2014 #

Biking 1:00:00 [3] 20.0 mi (20.0 mph)

On the CT: 5' WU, 10 x [1' @ 300w, 4' @ 125w], 5' CD

Tuesday Nov 11, 2014 #

10 AM

Biking 1:00:12 intensity: (1:38 @0) + (2:16 @1) + (12:48 @2) + (33:00 @3) + (10:30 @4) 21.0 mi (20.9 mph)
ahr:151 max:175

Good push on the CT; created a random hilly course.
11 AM

Biking 10:01 intensity: (9:32 @2) + (29 @3) 3.0 mi (18.0 mph)
ahr:136 max:148

Easy spin afterward

Sunday Nov 9, 2014 #

Biking 30:00 [2] 9.0 mi (18.0 mph)

On the CT: easy spin before run today
10 AM

Running 43:50 [0] 5.31 mi (8:15 / mi) +20ft 8:13 / mi
shoes: NB 1400 v2

Run at the track with Kyla, Shea, and Catrena. Did a couple of pickups, felt okay. Achilles is a bit sore afterward.
C • Fun! 2

Saturday Nov 8, 2014 #

Biking 30:00 [2] 9.0 mi (18.0 mph)

On the CT: steady spin

Friday Nov 7, 2014 #

Biking 10:00 [1] 2.5 mi (15.0 mph)

Easy spin after main set
7 PM

Biking 35:04 intensity: (9 @0) + (17 @1) + (7:06 @2) + (9:47 @3) + (17:45 @4) 12.0 mi (20.5 mph)
ahr:158 max:177

On the CT: 30', avg 213w for the time with 2 x 1' off; spun it out for a few minutes afterward

Thursday Nov 6, 2014 #

Biking 30:00 [2] 8.0 mi (16.0 mph)

On the CT: easy spin at 150w

Biking 1:00:00 [3] 19.0 mi (19.0 mph)

On the CT: built from 150w up to 200w and back down.

Wednesday Nov 5, 2014 #

7 PM

Biking 1:00:01 intensity: (2:48 @0) + (10:49 @1) + (22:16 @2) + (16:22 @3) + (7:46 @4) 20.0 mi (20.0 mph)
ahr:138 max:182

On the CT: 10' WU, 2 x [2' @ {150, 175, 200, 225, 250w}, 2' off}, 10' CD

Tuesday Nov 4, 2014 #

Biking 30:00 [3] 9.0 mi (18.0 mph)

On the CT: 10' WU, 6 x [1' @ 300w, 1' off], 8' CD
7 AM

Biking 1:00:01 intensity: (5:00 @0) + (11:18 @1) + (24:11 @2) + (18:56 @3) + (36 @4) 18.0 mi (18.0 mph)
ahr:132 max:165

On the CT: 15' WU, 5 x [4' on @ 200w, 2' off], 15' CD

Sunday Nov 2, 2014 #

Running 31:00 [2] 3.2 mi (9:41 / mi)
shoes: Mizuno Hitogami

Easy run with the dog

Biking 30:00 [3] 10.0 mi (20.0 mph)

On the CT: 150w, couple of 3' pickups to 200w

Saturday Nov 1, 2014 #

5 PM

Running 31:21 intensity: (8 @0) + (26 @1) + (4:15 @2) + (24:59 @3) + (1:33 @4) 3.8 mi (8:15 / mi) +238ft 7:48 / mi
ahr:151 max:178 shoes: Mizuno Hitogami

Easy run around the neighborhood, pushed a teensy bit on the way home

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