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Training Log Archive: Ryan Perovich

In the 30 days ending Jun 30, 2015:

activity # timemileskm+ft
  Running25 23:45:03 180.12(7:55) 289.87(4:55) 10401
  Total25 23:45:03 180.12(7:55) 289.87(4:55) 10401

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Tuesday Jun 30, 2015 #

7 PM

Running 51:33 [3] 6.31 mi (8:10 / mi) +370ft 7:45 / mi
shoes: Nike Lunarglide 6

Easy 50'... "back off" week continues...

Sunday Jun 28, 2015 #

9 AM

Running 39:01 [2] 4.32 mi (9:02 / mi) +581ft 8:01 / mi
shoes: Nike Lunarglide 6

40' easy

Saturday Jun 27, 2015 #

10 AM

Running 41:29 [3] 5.0 mi (8:18 / mi) +330ft 7:48 / mi
shoes: Nike Lunarglide 6

easy 40'

Kicking off "easy/recovery week"!

Friday Jun 26, 2015 #

9 AM

Running 32:38 [1] 3.21 mi (10:09 / mi) +210ft 9:34 / mi

30' shuffle!

Thursday Jun 25, 2015 #

7 PM

Running 58:56 [3] 7.03 mi (8:23 / mi) +480ft 7:53 / mi
shoes: Nike Lunarglide 6

Easy run around the neighborhood. Legs are tired.

Wednesday Jun 24, 2015 #

8 AM

Running 1:00:00 intensity: (53:00 @3) + (7:00 @5) 7.94 mi (7:34 / mi) +103ft 7:28 / mi
shoes: NB 1500 v1

1st run of the day: 20' WU w/ 2x 30" strides; MS: 2' @ 10k pace, 6' @ 5k pace, 2' @ mile pace. 30' CD. Well, that was the plan at least. Just couldn't get it going. HR was already high in the WU, and first attempt at MS was a bust. Stopped after 1', regroup. Tried again, got the 1st 2' and halfway through the 6' and just didn't have any energy. Jogged out the rest, threw in one quick 400. Ugh.
7 PM

Running 33:33 intensity: (23:33 @3) + (10:00 @5) 4.6 mi (7:18 / mi) +104ft 7:08 / mi
shoes: NB 1500 v1

2nd run of the day... unfinished business from this morning. Had to attempt that MS again...

Stick a fork in me.

Tuesday Jun 23, 2015 #

7 PM

Running 1:02:07 intensity: (1:00:07 @3) + (2:00 @5) 7.85 mi (7:55 / mi) +715ft 7:17 / mi
shoes: Nike Lunarglide 6

60' easy, with 4 x 30" strides in the last 10'

Sunday Jun 21, 2015 #

1 PM

Running 48:45 [3] 6.0 mi (8:07 / mi) +512ft 7:31 / mi
shoes: Nike Lunarglide 6

Easy 50', very comfortable

Saturday Jun 20, 2015 #

8 AM

Running 1:28:21 intensity: (1:15:21 @3) + (13:00 @5) 13.0 mi (6:48 / mi) +7ft 6:48 / mi
shoes: NB 1500 v1

13 mi: 15' WU, MS: every 5', 1' @ 10k pace (~6:00/mi), last 10" faster. For each 5' segment, started at 7:30 pace and took 5" off each time. Hard run!

Friday Jun 19, 2015 #

4 PM

Running 38:23 [1] 3.88 mi (9:53 / mi) +351ft 9:07 / mi
shoes: Nike Lunarglide 6

Super easy shuffle!

Thursday Jun 18, 2015 #

7 PM

Running 58:40 [3] 7.38 mi (7:57 / mi) +571ft 7:25 / mi
shoes: Nike Lunarglide 6

60' easy

Wednesday Jun 17, 2015 #

7 PM

Running 1:00:00 intensity: (46:00 @2) + (14:00 @5) 7.98 mi (7:31 / mi) +52ft 7:28 / mi
shoes: NB 1500 v1

WU: 20' easy with 2 x 30" pickups; MS: 2' @ 10k pace, 6' @ 5k pace, 2' @ mile pace; CD: 30' easy with 6 x 30" pickups. Oooof. Tried to pick it up for the last 2' of the MS but didn't have another gear. Bloody nips tonight... ouch!

Tuesday Jun 16, 2015 #

7 PM

Running 58:30 [2] 7.16 mi (8:11 / mi) +517ft 7:39 / mi
shoes: Nike Lunarglide 6

60', nice and easy

Sunday Jun 14, 2015 #

8 AM

Running 50:23 [3] 6.3 mi (8:00 / mi) +453ft 7:29 / mi
shoes: Nike Lunarglide 6

Comfortable run... legs are tired though, looking forward to the rest day tomorrow

Saturday Jun 13, 2015 #

4 PM

Running 1:31:05 intensity: (1:01:05 @3) + (30:00 @4) 13.0 mi (7:00 / mi) +52ft 6:59 / mi
shoes: NB 1500 v1

13 mi moderate run. Started at 7:30/mi, dropped 5 seconds per mile; earbud popped out and yurbud fell on the trail... forgot to stop my watch for that mile. Ruined my pretty little pace chart. Crap.

Friday Jun 12, 2015 #

12 PM

Running 33:35 [1] 3.4 mi (9:52 / mi) +10ft 9:51 / mi
shoes: NB 1500 v1

As per coach: 30' shuffle @ 10'/mi pace. Okey dokey.

Thursday Jun 11, 2015 #

7 PM

Running 56:38 [3] 7.18 mi (7:53 / mi) +757ft 7:10 / mi
shoes: Nike Lunarglide 6

Easy and comfortable

Wednesday Jun 10, 2015 #

9 AM

Running 1:11:24 intensity: (2:00 @2) + (45:24 @3) + (24:00 @5) 9.77 mi (7:18 / mi) +20ft 7:17 / mi
shoes: NB 1500 v1

30' WU w/ 2 x 30" strides; 20' @ 10k pace; 30' CD w/ 8 x 30" strides

Tuesday Jun 9, 2015 #

7 PM

Running 59:00 intensity: (57:00 @3) + (2:00 @5) 7.62 mi (7:44 / mi) +780ft 7:03 / mi
shoes: Nike Lunarglide 6

50' easy/moderate, 4 x 30" hill strides

Sunday Jun 7, 2015 #

7 AM

Running 46:20 intensity: (42:20 @3) + (4:00 @5) 5.22 mi (8:53 / mi) +836ft 7:43 / mi
shoes: NB 1500 v1

25' WU, 2 x [2' uphill HARD, 5' jog recovery], 10'+ CD

Saturday Jun 6, 2015 #

8 AM

Running 1:39:19 [3] 13.0 mi (7:38 / mi) +716ft 7:16 / mi
shoes: NB 1500 v1

Around Lake Chelan... already hot at 10 am, 85+ degrees, and at elevation... oof.

Thursday Jun 4, 2015 #

7 PM

Running 1:00:01 [3] 7.75 mi (7:44 / mi) +794ft 7:03 / mi
shoes: Nike Lunarglide 6

"60' easy/moderate and make it hilly." Roger that.

Wednesday Jun 3, 2015 #

7 PM

Running 1:07:48 intensity: (5:00 @2) + (1:00:48 @3) + (2:00 @5) 8.5 mi (7:59 / mi) +551ft 7:31 / mi
shoes: Nike Lunarglide 6

50' easy, 8 x [100m/~15" fast, jog recovery]

Tuesday Jun 2, 2015 #

7 PM

Running 57:34 [2] 6.72 mi (8:34 / mi) +530ft 7:58 / mi
shoes: Nike Lunarglide 6

~60' easy on soft surfaces... double loop around the msft trail

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