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Training Log Archive: Ryan Perovich

In the 30 days ending Nov 30, 2015:

activity # timemileskm+ft
  Running20 17:12:12 137.16(7:32) 220.74(4:41) 3538
  Trail Running5 9:35:09 59.83(9:37) 96.29(5:58) 10506
  Total25 26:47:21 197.0(8:10) 317.04(5:04) 14045
  [1-5]25 26:46:22

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Sunday Nov 29, 2015 #

5 PM

Running 1:01:12 intensity: (30:00 @3) + (31:12 @4) 9.01 mi (6:48 / mi) +12ft 6:47 / mi
ahr:172 max:198 shoes: NB 1500 v1

1 hour, easy -> moderate

Saturday Nov 28, 2015 #

10 AM

Trail Running 1:52:51 intensity: (36 @0) + (53 @1) + (9:28 @2) + (28:18 @3) + (1:09:31 @4) + (4:05 @5) 13.76 mi (8:12 / mi) +1306ft 7:31 / mi
ahr:164 max:193 shoes: NB 1500 v1

From Marymoor to Redmond Watershed, large loop at watershed, and back.

Friday Nov 27, 2015 #

8 PM

Running 31:31 [2] 3.15 mi (10:00 / mi) +226ft 9:22 / mi
ahr:169 max:195 shoes: NB 1500 v1

Easy shuffle with the dog

Thursday Nov 26, 2015 #

10 AM

Running 1:00:01 intensity: (23 @0) + (14 @1) + (2:21 @2) + (12:18 @3) + (44:43 @4) + (2 @5) 8.94 mi (6:43 / mi) +8ft 6:42 / mi
ahr:165 max:185 shoes: NB 1500 v1

1 hour at easy -> moderate. HR seemed more in line this time (wore the 235 up a little further on the wrist and a notch tighter). CHILLY this morning!

Wednesday Nov 25, 2015 #

3 PM

Running 1:09:21 intensity: (39:21 @3) + (30:00 @4) 10.38 mi (6:41 / mi) +10ft 6:41 / mi
shoes: NB 1500 v1

70': 2 x 35' easy to moderate progressions

Tuesday Nov 24, 2015 #

5 PM

Running 1:00:00 [3] 8.62 mi (6:57 / mi) +23ft 6:56 / mi
shoes: NB 1500 v1

2 x negative split sets, easy/moderate pace (7:20, 7:10, 7:00, 6:50, <6:40). Felt pretty comfortable.

Sunday Nov 22, 2015 #

11 AM

Running 50:01 [3] 7.06 mi (7:05 / mi) +21ft 7:04 / mi
shoes: NB 1500 v1

Easy/moderate out and back on E Lake Sammy

Saturday Nov 21, 2015 #

10 AM

Trail Running 1:51:13 [3] 12.09 mi (9:12 / mi) +2690ft 7:36 / mi
shoes: Salomon S Lab Softground XT6

Solo Cougar: Beagle, W Tibbets, Wilderness, down Quarry, Cave Hole from Red Town

Friday Nov 20, 2015 #

4 PM

Running 49:06 [2] 5.07 mi (9:41 / mi) +281ft 9:12 / mi
shoes: NB 1500 v1

Easy shuffle/jog for 50'

Thursday Nov 19, 2015 #

Running 43:45 [3] 5.93 mi (7:23 / mi)
shoes: NB 1500 v1

Easy/moderate run

Wednesday Nov 18, 2015 #

7 PM

Running 1:10:20 intensity: (30:00 @2) + (30:20 @3) + (10:00 @5) 9.92 mi (7:06 / mi) +49ft 7:04 / mi
shoes: NB 1500 v1

20' WU, 20 x [30"<4:45, 90' easy], 10' CD. Not bad, still chilly and windy tonight.

Tuesday Nov 17, 2015 #

6 PM

Running 49:45 intensity: (3:00 @1) + (44:45 @3) + (2:00 @5) 6.95 mi (7:10 / mi) +82ft 7:05 / mi
shoes: NB 1500 v1

Easy/moderate run with strides: 2 x [1mi @ 7:20, 7:15, 7:10, 30" quick, 1' easy]

Sunday Nov 15, 2015 #

10 AM

Trail Running 1:54:18 [3] 10.79 mi (10:35 / mi) +2480ft 8:42 / mi
shoes: Salomon S Lab Softground XT6

By far the worst conditions I've ever seen at Cougar: snowy, slushy, muddy and incredibly slick and wet. Lost Beagle, W Tibbets, Wilderness, Falls, Cave Hole.

Saturday Nov 14, 2015 #

Running race 18:00 [5] 3.1 mi (5:48 / mi)
shoes: NB 1500 v1

Don't know about time or anything. Wrong turns by lead runners, stopping to figure it out mid course... who knows.
1 PM

Running 43:26 [3] 5.72 mi (7:36 / mi) +419ft 7:06 / mi
shoes: NB 1500 v1

Easy shake out after 5k this morning

Thursday Nov 12, 2015 #

Running 40:00 [3] 5.0 mi (8:00 / mi)
shoes: NB 1500 v1

Nice and easy

Wednesday Nov 11, 2015 #

10 AM

Running 1:01:35 intensity: (16:00 @2) + (29:35 @3) + (16:00 @5) 8.28 mi (7:26 / mi) +92ft 7:22 / mi
shoes: NB 1500 v1

20' WU, 8 x [2' @ 5:30, 2' easy], 10' CD. Only got through 8 sets. Just not feeling it today.

Tuesday Nov 10, 2015 #

6 PM

Running 54:40 [3] 6.9 mi (7:55 / mi) +453ft 7:27 / mi
shoes: Nike Lunarglide 6

Easy run

Sunday Nov 8, 2015 #

10 AM

Trail Running 1:51:16 [3] 9.82 mi (11:20 / mi) +1454ft 9:56 / mi
shoes: Salomon Sense Pro

Up at Cougar with Birdy
C • Odd 2

Saturday Nov 7, 2015 #

8 AM

Trail Running 2:05:31 [3] 13.37 mi (9:23 / mi) +2576ft 7:56 / mi
shoes: Salomon Sense Pro

First half with Birdy, second half solo. Quarry, Falls, Clay Pit, Beagle, Wilderness.

Friday Nov 6, 2015 #

Running 38:00 [2] 4.0 mi (9:30 / mi)
shoes: NB 1500 v1

Nice easy shuffle with the dog

Thursday Nov 5, 2015 #

11 AM

Running 51:26 [3] 6.77 mi (7:36 / mi) +381ft 7:13 / mi
shoes: NB 1500 v1

Easy/moderate run with Paul

Wednesday Nov 4, 2015 #

8 PM

Running 1:18:16 [3] 9.92 mi (7:53 / mi) +786ft 7:20 / mi
shoes: NB 1500 v1

Easy run

Tuesday Nov 3, 2015 #

7 AM

Running 1:05:18 [3] 8.09 mi (8:04 / mi) +418ft 7:42 / mi
shoes: NB 1500 v1

Easy run

Sunday Nov 1, 2015 #

11 AM

Running 36:29 [2] 4.35 mi (8:23 / mi) +278ft 7:54 / mi
shoes: NB 1500 v1

Very easy around the neighborhood

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