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Training Log Archive: Ryan Perovich

In the 30 days ending Apr 30, 2015:

activity # timemileskm+ft
  Running21 15:06:24 115.13(7:52) 185.28(4:54) 5969
  Mountain Biking4 5:52:53 35.78(6.1/h) 57.58(9.8/h) 1558
  Trail Running3 2:47:19 17.73(9:26) 28.53(5:52) 1400
  Total28 23:46:36 168.64(8:28) 271.39(5:15) 8927

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Thursday Apr 30, 2015 #

7 PM

Trail Running 57:23 [3] 6.54 mi (8:46 / mi) +769ft 7:54 / mi
shoes: Nike Lunarglide 6

Easy run up and over Powerline trail

Wednesday Apr 29, 2015 #

6 PM

Running 1:02:07 intensity: (46:07 @3) + (8:00 @4) + (8:00 @5) 8.46 mi (7:21 / mi) +103ft 7:16 / mi
shoes: NB 1500 v1

Repeat of that last tough workout: 20' WU, 8 x [1' @ 5k pace (~5:45), 1' @ marathon pace (~6:45)], 20' CD.

On times:5:xx [54,37,37,44,47,42,42,38]
Off times: 6:xx [31,38,37,36,42,31,30,38]

NAILED IT.

Tuesday Apr 28, 2015 #

7 PM

Running 1:06:18 intensity: (1:04:18 @2) + (2:00 @5) 8.1 mi (8:11 / mi) +695ft 7:34 / mi
shoes: Nike Lunarglide 6

~50' easy, 4 x 30" strides uphill

Sunday Apr 26, 2015 #

Mountain Biking 1:16:26 [3] 8.56 mi (6.7 mph) +487ft

St Edwards with Birdy: definitely a different feel than Duthie
9 AM

Trail Running 54:56 [3] 6.19 mi (8:52 / mi) +631ft 8:06 / mi
shoes: Salomon Sense Pro

Easy run around Bridle Trails

Saturday Apr 25, 2015 #

10 AM

Running 1:00:00 intensity: (4:00 @2) + (40:00 @3) + (8:00 @4) + (8:00 @5) 7.93 mi (7:34 / mi) +155ft 7:26 / mi
shoes: Nike Lunarglide 6

20' WU, 8 x [1' on @ 5k pace (~5:45), 1' off @ MP (~6:45)], 20' CD. Ugh. Couldn't get all the way through the main set and was feeling sloppy, so I broke it up with some easy running: did first 5, then finished off with last 3. Note that in the file, I forgot to hit lap (= 2' @ 6:15 instead).

Tough.

Friday Apr 24, 2015 #

7 PM

Mountain Biking 39:04 [1] 7.87 mi (12.1 mph) +21ft

With Jill: easy ride on Marymoor tonight

Thursday Apr 23, 2015 #

8 PM

Running 30:17 [2] 3.75 mi (8:05 / mi) +229ft 7:38 / mi
shoes: Nike Lunarglide 6

Easy 30' run

Wednesday Apr 22, 2015 #

6 PM

Running 45:11 intensity: (39:11 @3) + (6:00 @5) 5.28 mi (8:33 / mi) +706ft 7:36 / mi

20' WU, 6 x [60" uphill @ 5k pace, jog recovery], 10' CD

Tuesday Apr 21, 2015 #

Running 30:17 [3] 3.8 mi (7:58 / mi) +243ft 7:31 / mi
shoes: Nike Lunarglide 6

Usual loop, 30' comfortable. Can't get my Garmin to upload for some reason...

Sunday Apr 19, 2015 #

10 AM

Running 57:32 [3] 6.6 mi (8:43 / mi) +1124ft 7:30 / mi
shoes: Salomon Sense Pro

At Cougar: Lost Beagle, Shangri-la, W Tibbets, Mine Shaft, Falls, Cave Hole. Tons of hikers and families out there, especially around the falls.
C • 8:43 pace??? 3

Saturday Apr 18, 2015 #

Mountain Biking 1:29:44 [3] 10.1 mi (6.8 mph) +1050ft

Another fun day at Duthie... first time out on the Niner, loved it!
3 PM

Running 44:24 intensity: (40:24 @3) + (4:00 @5) 5.77 mi (7:42 / mi) +658ft 6:57 / mi
shoes: Nike Lunarglide 6

40' easy, 4 x 100 strides @ mile pace

Friday Apr 17, 2015 #

5 PM

Running 28:29 [3] 3.79 mi (7:31 / mi) +300ft 7:00 / mi
shoes: NB 1500 v1

Usual run after work

Thursday Apr 16, 2015 #

Running 29:00 [3] 3.8 mi (7:38 / mi)
shoes: NB 1500 v1

Usual loop, a little stronger push tonight

Wednesday Apr 15, 2015 #

7 PM

Running 34:58 intensity: (30:00 @2) + (4:58 @5) 4.82 mi (7:15 / mi)
shoes: NB 1500 v1

WU, then 4 x 400m @ 1:13-1:15 (screwed up on my watch and didn't record all of the laps). Felt ok, but definitely lost quite a bit of fitness

Tuesday Apr 14, 2015 #

Running 32:00 [2] 3.8 mi (8:25 / mi)
shoes: Adidas Adios Boost

Easy run this morning

Running 27:00 [2] 3.1 mi (8:43 / mi)
shoes: Adidas Adios Boost

MSFT trail with the dog tonight

Sunday Apr 12, 2015 #

12 PM

Running 57:45 intensity: (8:00 @2) + (31:45 @3) + (18:00 @4) 8.13 mi (7:06 / mi) +925ft 6:25 / mi
shoes: Adidas Adios Boost

Progression miles: started at 7:45/mi, :15/mi faster thereafter.

Saturday Apr 11, 2015 #

Mountain Biking 2:27:39 [3] 9.25 mi (3.8 mph)

With Birdy at Duthie... tons of fun but my bike sucks! Time to get a new one!

Friday Apr 10, 2015 #

Running 28:00 [2] 3.2 mi (8:45 / mi)
shoes: Adidas Adios Boost

Easy run around MSFT trail

Thursday Apr 9, 2015 #

4 PM

Running 50:28 [3] 5.79 mi (8:43 / mi) +482ft 8:05 / mi
shoes: Adidas Adios Boost

Around the Pro Club with Birdy. Sort of a meandering route...
C • Meandering 1

Wednesday Apr 8, 2015 #

8 PM

Running 40:23 intensity: (28:23 @3) + (12:00 @4) 6.0 mi (6:44 / mi) +349ft 6:22 / mi
shoes: Adidas Adios Boost

Did some mile on, mile off...felt pretty decent.

Tuesday Apr 7, 2015 #

Running 29:36 [3] 3.81 mi (7:46 / mi)
shoes: Adidas Adios Boost

Sunday Apr 5, 2015 #

Running 57:39 [3] 6.89 mi (8:22 / mi)
shoes: Adidas Adios Boost

Around the neighborhood, added 140th behind the golf course and a small out and back on 156th.

Saturday Apr 4, 2015 #

Running 35:00 [3] 4.7 mi (7:27 / mi)
shoes: Adidas Adios Boost

Run around the park

Friday Apr 3, 2015 #

Trail Running 55:00 [3] 5.0 mi (11:00 / mi)
shoes: Salomon S Lab Softground XT6

Cougar... no idea on time or distance... sounds about right

Thursday Apr 2, 2015 #

Running 31:00 [2] 3.8 mi (8:09 / mi)
shoes: Adidas Adios Boost

Easy run this evening

Wednesday Apr 1, 2015 #

Running 29:00 [3] 3.8 mi (7:38 / mi)
shoes: Adidas Adios Boost

Usual, a bit quicker tonight

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