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Training Log Archive: Ryan Perovich

In the 31 days ending May 31, 2008:

activity # timemileskm+ft
  Biking20 39:39:33 725.77(18.3/h) 1168.01(29.5/h) 10341
  Running13 12:13:25 83.97(8:44) 135.14(5:26)
  Swimming10 7:58:00
  Trail Running1 2:58:37 13.1(13:38) 21.08(8:28)
  Total28 62:49:35 822.84 1324.23 10341

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Friday May 30, 2008 #

Biking intervals 1:00:00 [4] 21.0 mi (21.0 mph)

FT intervals at EMC

Thursday May 29, 2008 #

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

Just an easy spin to work out the legs

Wednesday May 28, 2008 #

Biking 2:31:00 [4] 48.1 mi (19.1 mph)

Through Redmond, out 124th, L on Avondale and did part of 7 hills century ride on plateau, then back along Willows and around Lake Sammamish. Aero and pushed it (~90%) for virtually all of LS: avg spd = 22.9 including two missed stop lights. 1 bottle of Infinit (282); nutrition felt fine, a little light toward the end of the ride.

Tuesday May 27, 2008 #

Biking hills 22:00 [5] 3.3 mi (9.0 mph)

10 x hill repeats (190 ft of climbing per)

Running hills 17:30 [5] 1.7 mi (10:18 / mi)

Brick: 5 x hill repeats

Running hills 19:00 [5] 1.7 mi (11:11 / mi)

Second half of double brick: 5 x hill repeats

Biking hills 24:00 [5] 3.3 mi (8.2 mph)

Second half of brick: 10 x hill repeats

Monday May 26, 2008 #

Biking hills 2:23:00 [3] 39.6 mi (16.6 mph)

7 Hills of Kirkland. Nice ride with Jill... weather started out a little iffy but it turned out to be perfect for riding. 1 bottle of Infinit (282 cal). Jill was AWESOME on the hills: nice cadence, very smooth and controlled. Fun ride!

Sunday May 25, 2008 #

Swimming 10:00 [2]

Quick dip into Lake Samammish to get an idea of temperature... better than two weeks ago!

Biking intervals 1:08:00 [4] 23.2 mi (20.5 mph)

Hammering again along Marymoor to SRT, then back home on Willows.

Saturday May 24, 2008 #

Running 26:00 [3] 2.6 mi (10:00 / mi)

Brief run along course before bike ride. Right along water = pretty!

Biking 3:35:00 [3] 58.0 mi (16.2 mph)

With Jill: Lake Stevens course, with a few minor additions (stopping to read map on the first loop, backtracking a bit when we went too far, little self-induced crash (all my fault) on the major hill during the second loop). 1.75 bottles of Infinit (2 x 2 scoops = 282 cal/bottle). Ran 404 front, 808/cover rear. Beautiful day for a ride with my best friend!

Friday May 23, 2008 #

Swimming 50:00 [3]

No specific focus, just mindless laps.

Running 1:00:00 [2] 7.2 mi (8:20 / mi)

Good run; felt solid and controlled.

Biking 1:12:00 [3] 22.7 mi (18.9 mph)

Hammering on bike along Marymoor, Sammamish River trail, Willows Road

Thursday May 22, 2008 #

Biking 2:00:00 [3] 45.1 mi (22.6 mph)

2 hours on the CT, using ergo mode. 150w resistance for the first hour, 175w for the second. Distance/speed is misleading, since those wattages won't translate into that speed.

Tuesday May 20, 2008 #

Running 30:00 [4] 3.97 mi (7:33 / mi)

Ran with Birdy; kept bumping up the speed to the end.

Swimming 55:00 [3]

Birdy says my hips are too low; gotta work on that!

Biking intervals 1:00:00 [3] 19.7 mi (19.7 mph)

2 x 30' on the CT, working on spinning up the watts.

Monday May 19, 2008 #

Swimming 25:00 [3]

OW in Pine Lake. Felt MUCH more comfortable this time: rotating properly, much more in control, and no neck chafing! I think the zip flap wasn't seated properly last time, so the back of my neck was rubbing right on the velcro... ouch.

Biking 1:20:00 [4] 25.5 mi (19.1 mph)

Down off the plateau and along E Lake Sammamish. Hammering hard as much as I could, in aero.

Running 33:00 [2] 3.4 mi (9:42 / mi)

Short brick right after ride. Just made sure to move my legs and keep my cadence where it should be.

Sunday May 18, 2008 #

Running tempo 34:00 [4] 4.1 mi (8:18 / mi)

3 mi flat out: 19:52. I am DEFINITELY not trained for speed at this point. Well, I'm planning on treating this upcoming sprint tri as a get-my-feet-wet (so to speak) event and see how things go.

Saturday May 17, 2008 #

Biking hills 2:38:12 [3] 39.4 mi (14.9 mph) +3025ft

7 Hills of Kirkland ride with Birdy. VERY hot out. 1.5 x Infinit (2 scoops per bottle = 282 cal), 1 Clif gel (100 cal), .75 Clif Crisp Apple electolyte mixed weak as chaser (~50 cal)

Friday May 16, 2008 #

Swimming 12:00 [2]

Whoa. Where'd the lane lines go? And who's kicking up all this chop? They really should do something about this cold water... did the thermostat break? I mean... really.

Well, I'm glad that I got in Lake Sammamish this morning and tried out the wetsuit (I'm Batman!) but boy, it was very discombobulating. I'll definitely have to go out several more times.

Biking 2:10:00 [3] 39.4 mi (18.2 mph)

With Jill: parked at Marymoor, out 202, up Ames Lake to Nestle TC, out through valley through Carnation to Fall City, right on 202 back to Marymoor.

1.5 x Infinit (282 cal/bottle), felt great. Got a flat, not so great (time stopped not included). In aero for most of it, running 404 front, 808/disc cover rear.

Running 26:35 [3] 2.6 mi (10:14 / mi)

With Jill: quick brick after the ride from Marymoor. Legs felt a little tight but loosened up after 5-6 minutes.

Thursday May 15, 2008 #

Running long 3:16:37 [3] 22.92 mi (8:35 / mi)

Ran around Lake Sammamish. AHR = 158. Negative split; last 4 miles were <8:10s (excluding the walk up the hill back to the house...ouch) No stops, used fuel belt with Infinit: 2x (1 scoop per 8 oz bottle = 140 cal), 2 x Clif gel (100 cal per). On a supported run, I would've taken in more water along the way

Wednesday May 14, 2008 #

Swimming 50:00 [3]

Running 30:00 [3] 3.6 mi (8:20 / mi)

Tuesday May 13, 2008 #

Swimming 1:30:00 [3]

Drill work for about 30 minutes, then 400m sets interspersed with some fin work (keep those toes pointed and those ankles flexible!) Felt very solid and relaxed... maybe my best swim session for weeks.

Biking 1:03:21 [4] 21.7 mi (20.6 mph)

Chris' Winter Ride on CT. As this is a speed/wattage week, I tried pushing the pace from the beginning and paid for it a little near the end.

Biking intervals 22:00 [5] 8.0 mi (21.8 mph)

Speed intervals on the CT: 1' on, 1' off, tried for 300w on but that didn't last long, more like 275w

Monday May 12, 2008 #

Biking intervals 1:30:00 [4] 33.0 mi (22.0 mph)

Speed training: on E Lake Sammamish, holding 28-30 mph for as long as possible, then rest, repeat. Half of the time on the CT at home, dialing up wattage to 300.

Saturday May 10, 2008 #

Trail Running hills 2:58:37 [5] 13.1 mi (13:38 / mi)

North Face Endurance run in Bellingham. TOUGHEST, hilliest route I've ever done. Incredibly steep (1250 ft of gain in .6 mile) in one section, and some difficult, technical terrain. Nutrition: 1 gel at halfway point (chased with water) and 3/4 pack of sport beans at 10.7 checkpoint (also chased with water).

Friday May 9, 2008 #

Running 24:00 [3] 2.6 mi (9:14 / mi)

Easy jog around Lake Padden

Thursday May 8, 2008 #

Running 1:00:00 [3] 6.6 mi (9:05 / mi)

Easy run on treadmill, HR<152

Running 56:43 [3] 6.28 mi (9:02 / mi)

Run down 40th, along W Lake Sammamish and back; couple of nice hills and rollers.

Wednesday May 7, 2008 #

Swimming 56:00 [3]

Long, slow swimming today... very controlled. Continuous laps after standard warmup until I felt tired, then pushed for 100m more, took a short break, then repeat.

Running intervals 30:00 [5] 3.9 mi (7:42 / mi)

Speed intervals: 2' on, 2' off, increasing .1 mph on both rest and effort each time

Tuesday May 6, 2008 #

Biking long 5:57:00 [4] 107.2 mi (18.0 mph) +7316ft

W Lake Sammamish, up Lakemont, down past Newcastle GC, through Renton highlands, L on NE 4th, R on May Valley road, L on Issaquah-Hobart, over freeway and up to Issaquah plateau (tough climb!), R on Issaquah-Fall City, L down Duthie hill and out through valley (road was closed, so I had to backtrack), R on 202 to Marymoor, then 7 Hills route.

Polar had total climbing at 7315 feet. Nutrition was good: 2 bottles of Infinit (3 scoops = 420 cals per bottle), 3 Clif shots (2 x Vanilla, 1 Apple Pie: 100 cals each), 1 bottle of Clif Crisp Apple electrolyte w/ caffeine (mixed weak to chase Clif Shots).

In aero for as much I could be; rollers on NE 4th, virtually all of 202, and flats in the valley. Neck and shoulders are sore!

Monday May 5, 2008 #

Running 1:30:00 [3] 10.8 mi (8:20 / mi)

Smooth and controlled. Mixed up the nutrition today: 1 scoop of amino vital, 1.5 scoops of carbopro (~270 cal total).

Swimming 1:15:00 [3]

300 WU: 100 S, 100 P, 100 S
5 x 200 (50 @ EBEH)
Drills: side swimming, catch up
3 x 400 (100 @ EBEH)
More drills, focus on hip rotation
CD

Sunday May 4, 2008 #

Biking 4:10:00 [3] 73.0 mi (17.5 mph)

And so begins build phase 2 after a nice recovery week. MDM ride in Federal Way with Birdy and Lance. Felt good. Nutrition: 2 x 20 oz bottles of Infinit (3 scoops per bottle = 420 cal), 1 pack of sport beans, all chased with water. 1/2 of peanut butter on bagel at midway point; protein sat fine. Maybe try a bit of amino vital on the mix to keep the "full" feeling.

Saturday May 3, 2008 #

Biking 1:03:00 [4] 21.37 mi (20.4 mph)

Chris' Winter Ride on the CT: avg watts = 196, avg speed = 20.6

Friday May 2, 2008 #

Swimming 55:00 [2]

30 minutes of drills: focus on proper hand entry (no overreaching), sets up better hip rotation, no pause at hip when finishing stroke

Biking intervals 1:05:00 [4] 23.0 mi (21.2 mph)

Interval training at EMC; threshold @ 241w for most of ride; weight @ 131 lbs. Average watts = 189.

Thursday May 1, 2008 #

Biking 2:16:00 [3] 42.2 mi (18.6 mph)

2 x Lake Sammamish (in aero entire time except for stop lights)
4 x hill repeats
(had a flat... not included in total time)

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