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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ryan Perovich

In the 31 days ending Mar 31, 2008:

activity # timemileskm+ft
  Biking12 19:35:00 361.0(18.4/h) 580.97(29.7/h)
  Running14 13:10:00 85.6(9:14) 137.76(5:44)
  Swimming11 9:15:00
  Trail Running1 2:00:00 10.5(11:26) 16.9(7:06)
  Total24 44:00:00 457.1 735.63

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Monday Mar 31, 2008 #

Swimming 1:15:00 [3]

More FQS, proper rotation, 2 beat kick

Running intervals 30:00 [4] 3.5 mi (8:34 / mi)

2' @ 7:12, 2'@ 10:00 for 30 minutes

Sunday Mar 30, 2008 #

Biking tempo 1:00:00 [4] 21.5 mi (21.5 mph)

1 hour on trainer: 15' warmup (2' @ 250 watts, 3' @ 150 watts) x 6, 10' warm down, 5' one leg drills

Saturday Mar 29, 2008 #

Swimming 45:00 [3]

Running intervals 1:20:00 [4] 9.0 mi (8:53 / mi)

10' warmup
30' of intervals: 2' @ 10:00/mi, 2' @ 7:41/mi
30' of intervals: 2' @ 10:00/mi, 2' @ 7:00/mi
10': 7% grade at 5.5 mi/hr with Jill/ warm down

Friday Mar 28, 2008 #

Biking tempo 1:15:00 [4] 26.0 mi (20.8 mph)

Threshold interval training at EMC

Swimming 30:00 [2]

Swimming at Pro Club with Jill; sore shoulder limiter

Thursday Mar 27, 2008 #

Biking 2:30:00 [3] 46.0 mi (18.4 mph)

Computrainer ride, random course... HR<150

Wednesday Mar 26, 2008 #

Running 1:00:00 [3] 6.3 mi (9:31 / mi)

HR<152

Swimming 1:30:00 [3]

FQS concentration

Tuesday Mar 25, 2008 #

Swimming 45:00 [3]

Lesson with Eric: front quadrant swimming, reintroducing glide

Running 30:00 [3] 3.2 mi (9:22 / mi)

After swimming, HR<150

Monday Mar 24, 2008 #

Running 2:00:00 [3] 13.0 mi (9:14 / mi)
ahr:149

2 hours at Pro Club on treadmill, HR<150

Swimming 45:00 [2]

No drills, just laps

Saturday Mar 22, 2008 #

Biking tempo 3:20:00 [4] 60.5 mi (18.2 mph)

Birdy's house, high point exit, out through valley, right at Tolt hill road start over bridge, back to Fall City, left up Duthie Hill on Beaver Lake tri course, back to E Lake Sammamish, through Marymoor, back down W Lake Sammamish, up Lakemont

Friday Mar 21, 2008 #

Biking tempo 1:00:00 [4] 23.0 mi (23.0 mph)

Threshold intervals at EMC

Running 25:00 [3] 2.7 mi (9:16 / mi)

Standard loop down to W Lake, up 51st, down 156th, left on 40th, back into neighborhood. 202 ft of climbing

Thursday Mar 20, 2008 #

Swimming 30:00 [3]

Drills and relaxing in the water, working on connecting hips with pull

Wednesday Mar 19, 2008 #

Running 1:00:00 [3] 5.0 mi (12:00 / mi)

Reverse loop around Pro Club

Biking tempo 1:00:00 [4] 20.0 mi (20.0 mph)

Threshold intervals at EMC. Dropped LT to 180 for 5 minutes at middle of hour, brought it back to 200 for remainder.

Swimming 45:00 [2]

Drills: pull buoy, kickboard, zoomers, free swim.

Tuesday Mar 18, 2008 #

Running 1:30:00 [3] 10.0 mi (9:00 / mi)
ahr:155

10 miles on the treadmill, concentrate on form and HR<155

Monday Mar 17, 2008 #

Swimming 45:00 [3]

Drills with zoomers, board, and pull bouy

Running tempo 30:00 [4] 3.5 mi (8:34 / mi)

Sunday Mar 16, 2008 #

Biking hills 2:00:00 [3] 37.0 mi (18.5 mph)

Modified 7 Hills of Kirkland, without Winery, up hill to house instead. VERY COLD

Saturday Mar 15, 2008 #

Running tempo 30:00 [5] 4.0 mi (7:30 / mi)

Speed work, grade 5.5%

Friday Mar 14, 2008 #

Biking tempo 1:00:00 [4] 22.0 mi (22.0 mph)

Threshold intervals at EMC

Thursday Mar 13, 2008 #

Running tempo 1:00:00 [4] 7.0 mi (8:34 / mi)

Speed pyramid with Todd at Pro Club

Swimming 45:00 [3]

Wednesday Mar 12, 2008 #

Biking hills 3:00:00 [4] 48.0 mi (16.0 mph)

Beaver Lake tri course, aero position through valley

Tuesday Mar 11, 2008 #

Running 1:35:00 [3] 10.0 mi (9:30 / mi)

Swimming 1:00:00 [3]

Sunday Mar 9, 2008 #

Biking hills 1:00:00 [4] 13.0 mi (13.0 mph)

Quick ride with Jill, 5x hill repeats

Saturday Mar 8, 2008 #

Trail Running hills 2:00:00 [4] 10.5 mi (11:26 / mi)

Trail running at Cougar, with retracement

Friday Mar 7, 2008 #

Biking tempo 1:00:00 [4] 23.0 mi (23.0 mph)

Threshold intervals at EMC

Biking 30:00 [3] 11.0 mi (22.0 mph)

First half of brick on computrainer

Running 20:00 [3] 2.0 mi (10:00 / mi)

2nd half of brick at home

Thursday Mar 6, 2008 #

Biking 1:00:00 [4] 10.0 mi (10.0 mph)

Threshold test

Running 1:00:00 [3] 6.4 mi (9:22 / mi)

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