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Training Log Archive: Ryan Perovich

In the 31 days ending Jul 31, 2008:

activity # timemileskm+ft
  Biking16 37:30:54 692.7(18.5/h) 1114.8(29.7/h) 4902
  Running18 20:51:37 148.93(8:24) 239.68(5:13)
  Swimming11 10:21:50 5.91 9.52
  Trail Running1 1:00:00 6.0(10:00) 9.66(6:13)
  Mountain Biking1 30:00 6.0(12.0/h) 9.66(19.3/h)
  Weights1 26:00
  Total29 70:40:21 859.54 1383.3 4902

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Thursday Jul 31, 2008 #

Biking 2:18:00 [3] 41.8 mi (18.2 mph)

7 Hills of Kirkland ride. Good to be climbing hills again; I can feel my legs are much stronger, although I feel tired all over. I'm looking forward to getting these peak weeks past me and start to actively recover and taper. Did a couple of quick repeats on the neighborhood hills at the end. Nutrition: 1/2 bottle of Infinit and a Gu Roctane for practice; I dig the Roctane... goes down easy, the flavor is a nice break from the Infinit, so I think it will complement nicely for IMC.

Wednesday Jul 30, 2008 #

Running 45:00 [3] 5.3 mi (8:29 / mi)

Easy run this morning along Marymoor. My legs feel tired, although my HR stayed low to match RPE.

Biking intervals 1:18:00 [4] 24.4 mi (18.8 mph)

Out along Marymoor to Woodinville and Bothell, then back. In aero for as much as possible, but with random intervals, probably at 110% FTP. Basically trying to wear in the new Zipp Tangente tires with latex tubes on the 606s.

Tuesday Jul 29, 2008 #

Running intervals 58:00 [4] 7.3 mi (7:57 / mi)

Little faster pace this morning. Again along E Lake. Negative split, first half in M zone, second half at T intervals (3' on, 1' M). Probably average about 7:25-7:30s for the intervals, or about 1' faster than target IM pace.

Swimming 1:30:00 [3]

Lots of laps and drills: feeling better about the propulsion and relaxation all the time!

Running 1:00:00 [3] 7.5 mi (8:00 / mi)

On the treadmill with Birdy. First 20 minutes at 8:13, second 30 at 8:00, final 10 minutes increasing the speed every minute, final 1:00 at 6:56. Hot in the gym today... lots of people. I was soaked!

Monday Jul 28, 2008 #

Running 1:30:00 [3] 11.2 mi (8:02 / mi)

Ran along W Lake Sammamish... went easier at first and then steadily increased the pace. One of the better feeling runs I've had in the past two weeks... the pace felt comfortable, even at the end.

Swimming 1:05:00 [3]

Kitchen sink workout today: 200 WU, then 4 x 400 @ 7:20 (1:50 pace), :40 RI, then some drills: catch progression (one hand fist, one hand regular, two hand fist, two hand regular, repeat but switch sides for one handed sections, by 25s), catch up drill and FQS work, then 3 x 400 @ 7:00 (1:45 pace), 1' RI, and then some light laps to cool down. Nice workout and felt good!

Note

Feeling great about last week and heading into this week... I want to keep the intensity and volume high before I head into my taper and rest. Nutrition is good: it'll be important to keep the protein and CHO intake after workouts for proper recovery (aiming for ~16-18g and 55g respectively, based on current weight of 130lb). Still working the TP almost every day, especially keeping the IT and calves loose. Overall, I feel pretty good about where I'm at in my preparation.

Biking hills 31:00 [5] 5.0 mi (9.7 mph)

10x hill repeats near the house. Alternated standing and seated climbs.

Sunday Jul 27, 2008 #

Trail Running 1:00:00 [3] 6.0 mi (10:00 / mi)

Cougar Mountain run with Birdy, Kim, and Jill (oh, and Kona of course!). Nice run! Felt good to be back on the trails again... it's been a while! Weather cooperated: not too hot, not too cold.

Saturday Jul 26, 2008 #

Biking 1:30:00 [3] 27.0 mi (18.0 mph)

Mixed brick today: 3 x [30' on bike = 150w for 20', 200w for 10', 15' run = 10' at 8:30, 5' at 7:30]. 1 bottle of Infinit (290 cal). Milage approximate.

Running 45:00 [3] 5.5 mi (8:11 / mi)

Run part of brick. Purposefully kept the room warm: no fan, no open window.

Biking 35:00 [1] 9.0 mi (15.4 mph)

Quick little bike along Marymoor to watch Taylor play soccer at 60 Acres... nice little ride with Jill in the evening!

Friday Jul 25, 2008 #

Biking 6:05:00 [4] 114.1 mi (18.8 mph) +4902ft

With Jeff: left the house, went up Marymoor, popped out at Woodinville, and then hopped on Hwy 9 all the way up through Snohomish to Lake Stevens; did the 2 loop 70.3 course, then came back home via another parallel route that put us in the Fall City/Carnation valley. Up Woodinville/Duvall road to Avondale, L on Avondale all the way to Redmond, and then through Marymoor and home. Nutrition: 2 bottles of Infinit (290 cal each), 3 Gu Roctane (like it a lot! Expensive, but really worked! 100 cal each), 1 Carb Boom Apple Cinnamon (tasty... just bought one to try it. 110 cal), 2 Gu Vanilla Bean w/ caffeine (100 cal each), 1/2 of a PowerBar (100 cal), 8 thermolytes, 2 Motivators, 1 Nuun tablet added to H20 at halfway point. A little undercaloried at the end, since I was planning on closer to 5 hours than 6. Jeff was a TANK: he was the engine, and I played caboose for the second half of the ride. I don't think Leann knows Jeff's ass as well as I do now, since I was sucking his wheel like it was full of delicious nougat.

Thursday Jul 24, 2008 #

Swimming 1:10:00 [3]

Usual WU; 1000m, pretty easy and relaxed, just under 19:00. Drill session: one arm drills, working on high elbow pull and solid catch; fist drills for water feel on forearm. 10 x 100s at 1:38-1:40, :20 RI, moderate pressure. Catch up drill. Interspersed some regular swimming in between to put it together. Finished with another 1000m, easy and relaxed again, also at 19:00.

Running 30:00 [2] 3.5 mi (8:34 / mi)

Again, more Daniel's E zone training. Just moving the legs, comfortable breathing. Working on visualization: "green" breathing in = strength and energy, "orange" exhale = fatigue and pain.

Running 1:05:00 [3] 7.7 mi (8:26 / mi)

Out along E Lake Sammamish. Ran w/o HR monitor, so just went on PE; wanted to negative split, ran 35 minutes out, and got back under that. Ballpark was 8:45s out, 8:15s back

Wednesday Jul 23, 2008 #

Biking 2:51:00 [3] 55.1 mi (19.3 mph)

Loop around Lake Sammamish, then out Marymoor, across to Avondale, right on Woodinville-Duvall and then followed part of 7 Hills Century ride and back. Nice ride, lots of aero.

Tuesday Jul 22, 2008 #

Swimming 1:22:00 [3]

Standard WU, 2 x 200 mod (:20 RI), 2 x 100 (z4) (:20 RI), 2 x 300 mod (:20 RI), 2 x 100 (z4) (:20 RI), 2 x 400 mod (:20 RI), 2 x 100 (z4) (:20 RI), 2 x 500 mod (:30 RI). Lots of drills: side balance, catchup, one arm.

Running 30:00 [2] 3.4 mi (8:49 / mi)

Quick recovery run, low HR, easy pace

Weights 26:00 [3]

Swim-specific weights: lat pulldowns, Ergotron, core

Monday Jul 21, 2008 #

Running long 3:02:00 [3] 20.9 mi (8:42 / mi)

Around Lake Sammamish: started the time at the base of our hill and stopped at the entrance on the NE side. Goal was to do the first 10 miles at IM target HR (152-154) minus 5 beats. Looking at the Garmin, I stayed pretty close, averaging 149 for the first half, average pace 8:58. Second 8 miles at 152-154; actual was 154, average pace 8:44. Final 2 miles was THR + 5 beats; actual was 158, average pace 8:24. The overall pace felt very relaxed, very "all day" for the middle 8 especially. Nutrition: 2 8oz flasks of Infinit (~230 cals) mixed somewhat light, 1 Vanilla Gu (w/ caffeine) = 100 cals. I stopped briefly at the 7-11 on E Lake at mile 14 to get some Gatorade to try working with HFCS... seemed to go down OK. 1 thermolyte every 30 minutes... I was salty at the end, so I think I'm going to switch that to every 20 minutes instead; started to get a little "achy" with low electrolytes in the last 20 minutes.

Sunday Jul 20, 2008 #

Biking hills 1:30:00 [4] 26.0 mi (17.3 mph)

Up into the hills around Chelan with Jeff... time and distance are estimates. We pushed at a decent clip...

Saturday Jul 19, 2008 #

Biking hills 2:28:00 [4] 43.0 mi (17.4 mph)

After watching Chelanman today (good job Birdy, Kimmy, and Jeff!), went for a little ride in the surrounding hills. Explored above Manson and kept climbing whenever the opportunity presented itself. 1 bottle of Infinit, 3 thermolytes, 1 Gu with H20. Good to train in the heat! RPE and HR definitely don't sync the same when it gets warm...

Friday Jul 18, 2008 #

Swimming 30:00 [2]

Just some laps with Birdy; mainly drills, one set of 400m while Birdy lapped me... good times!

Running 46:00 [3] 5.1 mi (9:01 / mi)

More slow running/ Daniel's zone vDot E. Ran to the Pro Club and then ran on the treadmill there.

Thursday Jul 17, 2008 #

Running 1:09:00 [2] 7.5 mi (9:12 / mi)

Easy light run today, working Daniel's E zone. Frankly, it's tough to practice speed control without feeling the urge to push harder.

Wednesday Jul 16, 2008 #

Biking 2:16:00 [3] 44.8 mi (19.8 mph)

Ride along W Lake Sammamish, up Lakemont, down past Newcastle GC to Coal Creek, L to go out May Valley, L on Renton-Issaquah road, over freeway and past Costco, L on E Lake Sammamish, up Thompson and along plateau, back down into valley and on to 202, back through Marymoor. 1.5 bottles of Infinit and 2 thermolytes.

Swimming 1:09:00 [3] 3.4 km (20:18 / km)

Standard WU. 10 x 200m, 30" off between each, holding 3:30s. About 400m of drills: single hand, catch up, kick. Then 1000m straight, probably doing 1:50-1:52s, relaxed and trying to be smooth.

Running 30:00 [2] 3.5 mi (8:34 / mi)

Just a quick run after the swim to move the legs. Goal is to run almost every day between now and Canada...

Tuesday Jul 15, 2008 #

Biking 3:52:00 [3] 68.1 mi (17.6 mph)

Random course today: did the 7 Hills course, but then cut out the last hill (Winery) to head across the valley by Avondale; through some random neighborhoods and headed south, ended up on 202, left on E Lake Sammamish, up Inglewood, did part of the Beaver Lake Tri course into the valley, tooled around in the valley, back up Duthie, down Thompson, E Lake Sammamish, and back home. Beautiful ride and weather! 2 bottles of Infinit, 6 thermolytes, 3 Gus: about 900 calories total.

Running 1:28:00 [3] 10.6 mi (8:18 / mi)

45 minute out and back along E Lake Sammamish brick following the ride. Legs loosened up after about 5 minutes or so. Nutrition: 1 flask of Infinit, 1 flask of water with a Gu, 2 more thermolytes.

Sunday Jul 13, 2008 #

Swimming 43:00 [3] 1.3 mi (33:05 / mi)

OWS at Pine Lake with Jill. Water felt nice! We did the same zig zag pattern as earlier with Birdy. Right ankle is a little sore, so I wanted to give it another day of rest; tomorrow is shaping up to be a pretty limited day too.

Saturday Jul 12, 2008 #

Running 2:02:00 [3] 14.2 mi (8:35 / mi)
shoes: Asics DS Trainer 13

Run along W Lake Sammamish. Tried a little easier pace today; polar had the avg HR at 149. Felt relaxed. Nutrition: 2 flasks of Infinit (~180 cal) and 1 GU (100 cal). Slightly undercaloried on the way back, especially the last 20 minutes.

Mountain Biking 30:00 [2] 6.0 mi (12.0 mph)

Cruised down to Redmond Derby Days on the mountain bikes with Jill. Fun! Climbing back up the hills wasn't.

Friday Jul 11, 2008 #

Biking 2:47:00 [3] 51.3 mi (18.4 mph)

Around Lake Sammmish (aero on E Lake, with some speedwork), then through Redmond and out Avondale on part of 7 Hills Century ride, back along Willows and back. Tried to balance speedwork and soft pedal. Nice ride!

Biking 1:00:00 [3] 20.0 mi (20.0 mph)

Interval training at EMC: 3 x (6 x [15" @ 121% FTP, 15" off], 2' off), 4 x (65-100% FTP ramps over 5'), 2 x 1' @ 121% FTP.

Biking 1:17:00 [3] 22.0 mi (17.1 mph)

Around Lake Sammamish with Jill. Beautiful night! And riding with my favorite person in the world made it even better!

Thursday Jul 10, 2008 #

Swimming 45:00 [3] 1.3 mi (34:37 / mi)

OWS with Birdy at Pine Lake. Water was MUCH nicer and cleaner than Beaver Lake... not as many "floaties"... felt relaxed, just wish I could keep up with him!

Running intervals 26:00 [4] 3.1 mi (8:23 / mi)

Fartlek around the neighborhood loop. Good hills... HR was nice and came down quickly after speedwork intervals. Really tried to exaggerate the on/off speeds.

Wednesday Jul 9, 2008 #

Biking 1:06:00 [3] 22.0 mi (20.0 mph)

Around Lake Sammamish. Easy for the first half, then 3' on, 3' off on the second half.

Biking hills 20:00 [3] 3.5 mi (10.5 mph)

Hill repeats, out of the saddle. Legs are still sore!

Running 53:00 [3] 6.0 mi (8:50 / mi)

Run along Marymoor with Birdy. Weather was warm... good training to run in the sun!

Monday Jul 7, 2008 #

Biking 1:06:00 [3] 22.0 mi (20.0 mph)

Around Lake Sammamish with Birdy. Felt really nice to work out the legs, and we had a nice push going, especially on the way back along E Lake. I'm sorry I completely spaced out and was late!

Sunday Jul 6, 2008 #

Swimming race 42:50 [4] 1.2 mi (35:42 / mi)

This was the first race where I felt VERY relaxed in the water. After the horn sounded, I let everyone go first, took a couple of deep breaths, and just got into a rhythm right away. My target time was in the low 40 minute range, so I was very pleased with the result. Because I'm slow (let's face it, kelp can move faster...), I was passed by other waves; someone behind me swam over my legs, so I popped up briefly and got a cramp in my right calf. It's tough to swim straight, breathe, and try to work a cramp out. Thankfully it went away after a few minutes, but I was definitely concious of it until I got out of the water.

Biking race 2:39:54 [5] 56.6 mi (21.2 mph)

Again, once I was on the bike, I felt completely in my element. I ran my 606s without a disc cover, and was wearing my new spiffy Spiuk aero helmet. Strapping that helmet on feels like you're preparing for battle! My strategy for the first one or two miles was to find a cadence, not necessarily a speed. I settled in and concentrated on just tapping the bike along, knowing that I was probably going faster than it felt because of adrenaline and nerves. Initially, my HR was right around 160, but soon settled down to my target of 154-156. I knew the first section was going to be fast over the rollers but then making the turn onto OK Mill Road and starting the climb was going to be the crucial part for finding a rhythm. I got out of the saddle only a couple of times on the climbs to stretch my legs a little, but virtually the entire time was spent in aero. My goal was about 2:45, so I was really happy with my bike! NUTRITION: two bottles of [2 scoops Infinit, 1.5 scoops Clif Electolyte w/ caffeine = 370 calories], 1 pack of Clif Shots w/ caffeine. I sipped on my aerodrink through the first lap, finishing it almost exactly where I wanted to for the start of lap two. I knew I'd have an opportunity to empty my second bottle of Infinit into the aerodrink on the first hill after the bridge. I stuck with my plan of small sips every 10 minutes or so, and more prolonged sips every half hour, knowing each sip was about 20 calories. I chewed on two of the Clif Shots at the halfway point. I stopped taking in liquid calories 15 minutes before T2.

Running race 1:43:20 [5] 13.1 mi (7:53 / mi)

My legs, and especially my calves, felt stiff after the bike. The latter didn't loosen up until halfway in to mile two. My goal was about 7:50s-8:00s. I went out a little stronger than I had anticipated, so I backed it off and found a nice cadence. I wanted to make sure my turnover was steady and quick. I wanted to keep my HR between 162-166, allowing for some drift on the hill during the smaller lake loop, so any time that it would creep up, I would back off just a little until it came back down. I think the pacing worked very well because there were several runners who went by me at mile four and five but who I then re-passed at mile ten and eleven. NUTRITION: I brought two Gus with me, so I took one after I was comfortable, maybe mile two or so, and took it with some water. After that, I just alternated sips of Gatorade Endurance and water, very sparingly, for the rest of the course. I felt a little sloshy, so maybe I need to rethink my intake and perhaps go to tucking a fuel belt bottle of Infinit into a pocket.

Note

This was my first race where I felt great start to finish. I was extremely pleased with my time. Going in to it, my goal was in the mid 5:20s, maybe 5:22 to 5:25. I was thrilled to finish in 5:10. My transitions were much quicker than before, especially in T1. I think this was primarily due to trimming the ankles on my suit for easier removal. It was wonderful to have so many people there cheering me on, and I was so happy for my sweetie that she was able to stick to and execute her strategy, meet all her pre-race goals, and overcome significant obstacles that were outside of her control. My race thoughts were: 1) relax on the swim: accept that you will be passed many times and that I will have the best result if I can be calm and come out of the water focussed on the rest of the race; 2) stay disciplined on the bike: this is my strongest section, but I need to set up a good run to finish the race; 3) set up a tempo on the run that is sustainable and break the race down into managable pieces; and finally 4) realize and enjoy that I am fortunate to have abilities to do what many others cannot, and have fun doing it!

Saturday Jul 5, 2008 #

Biking 20:00 [1] 6.0 mi (18.0 mph)

Quick ride down to Marymoor to check race wheels and shifting

Friday Jul 4, 2008 #

Swimming 40:00 [2]

Brief warmup, then a relaxed 30 minute straight, probably averaging 1:55s.

Swimming 25:00 [2]

OWS at Beaver Lake with Birdy... felt great! Nice and relaxed... coming back in was faster than going out.

Running 34:00 [2] 4.3 mi (7:54 / mi)

Run around Beaver Lake with Birdy... nice, relaxed run, picked it up for the last minute or so.

Note

Relaxed was the word of the day... I feel great heading into the race on Sunday

Thursday Jul 3, 2008 #

Running 55:17 [3] 7.03 mi (7:52 / mi)

Comfortable run along E Lake Sammy. Tried to keep HR around 160-162. Pretty consistent splits, low was 7:41, high was 7:58

Wednesday Jul 2, 2008 #

Swimming 20:00 [3]

OWS at Chelan with Jill... water was cold to begin with, but felt great shortly thereafter...

Tuesday Jul 1, 2008 #

Biking 1:41:00 [3] 31.0 mi (18.4 mph)

Ride with Kimmy: left Wapato to Chelan, through town and down to the river, across the bridge and rode along the other side for a while... turn around and came back. Beautiful weather and a nice ride! 1 bottle of Inifinit, some H20 in the aerodrink, and two thermolytes.

Running 20:00 [3] 2.2 mi (9:05 / mi)

Quick brick after ride with Kimmy... just around Wapato... felt nice and relaxed, HR was solid, legs felt great right away.

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