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Training Log Archive: Ryan Perovich

In the 31 days ending Oct 31, 2008:

activity # timemileskm+ft
  Running14 11:59:32 90.24(7:58) 145.23(4:57)
  Biking6 8:13:21 139.2(16.9/h) 224.02(27.2/h)
  Rock Climbing3 3:00:00
  Trail Running3 2:33:34 16.2(9:29) 26.07(5:53)
  Mountain Biking1 1:00:00 7.0(7.0/h) 11.27(11.3/h)
  Weights3 1:00:00
  Total22 27:46:27 252.64 406.58

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Friday Oct 31, 2008 #

Running 15:00 [2] 1.8 mi (8:20 / mi)
shoes: Asics DS Trainer 13

WU before main set: easy run

Running intervals 30:00 [4] 4.46 mi (6:44 / mi)
shoes: Asics DS Trainer 13

Intervals again: 2' on, 2' off; starting at 6:30 on, 8:00 off, increasing .1 mph each interval to 5:45 on, 7:30 off. Last minute at 5:00/mi.

Running 15:00 [2] 1.9 mi (7:54 / mi)
shoes: Asics DS Trainer 13

steady state CD

Rock Climbing 1:00:00 [3]

More climbing at VW with Birdy... well, we're getting a little better, a little more fluid, but there's still a lot to learn. I don't feel quite as sore and wiped out as the first time, so I suppose that's a good thing

Thursday Oct 30, 2008 #

Running 41:00 [2] 4.4 mi (9:19 / mi)
shoes: Asics DS Trainer 13

With Russ: out along W Lake Sammy. Nice steady run, out for 20', and then back. I used my new Mammut headlamp and was very pleased with the flood setting... the beam is almost too bright! And the blinkies in the back were great.

Running 22:00 [3] 3.1 mi (7:06 / mi)
shoes: Asics DS Trainer 13

A little faster run after Russ went home; up 40th and down 156th, then back. Pushed it a little harder, but still felt very good. This increase in running has definitely made me better!

Wednesday Oct 29, 2008 #

Trail Running 57:00 [3] 6.1 mi (9:21 / mi)
shoes: Vasque Aethertech

With Birdy at Cougar: with his massive floodlight, we were able to see for miles. Legs felt sluggish and it took me a few minutes to catch my breath. I really enjoy running early in the morning: it's quiet and feels great to knock out a good run before getting started on the day.

Tuesday Oct 28, 2008 #

Biking 2:28:00 [3] 46.5 mi (18.9 mph)

Went to ride around MI with DJ for his "50 laps of MI ride"... it was nice to take a couple of laps with him and catch up! Beautiful day for a ride!

Monday Oct 27, 2008 #

Running 31:00 [2] 3.4 mi (9:07 / mi)
shoes: Asics DS Trainer 13

With Russ: out of the neighborhood, up 40th, down 156th and then back. Nice to get out in the morning and move the legs!

Sunday Oct 26, 2008 #

Biking 2:56:00 [3] 41.8 mi (14.2 mph)

With Birdy, Kim, and Jill: up and over Newcastle, out Maple Valley, through Issaquah, and then around Lake Sammy. Chilly, but beautiful! Love the fall colors!

Saturday Oct 25, 2008 #

Weights 30:00 [2]

Gravitron, leg lifts, calf curls, lat pulls, upright row.

Running intervals 30:00 [4] 4.36 mi (6:53 / mi)
shoes: Asics DS Trainer 13

Same workout as yesterday, except faster starting paces for both on and off intervals.

Friday Oct 24, 2008 #

Running intervals 30:00 [4] 4.27 mi (7:02 / mi)
shoes: Asics DS Trainer 13

At PC on treadmill: 2' on, 2' off: 6:30/mi on, 8:30/mi off, then increasing every speed every intervals by .1 mph. Finished at 6:08 on, 8:00 off, but did last 2' interval at 5:00/mi pace. One of the better runs I've had! It felt smooth and relaxed, and cadence was right where I wanted.

Running 30:00 [3] 3.8 mi (7:54 / mi)
shoes: Asics DS Trainer 13

Relaxed steady state after intervals

Weights 15:00 [3]

Leg lifts (single leg, 2 x [10 x 80 lbs]), calf curls, then Gravitron (standard set of 60 @ 132 on 10) and lat pulldowns. Have to get some more upper body strength for the climbing!

Wednesday Oct 22, 2008 #

Trail Running 1:00:00 [3] 6.1 mi (9:50 / mi)

With Birdy and dog at Cougar: nice run this morning! We started an hour later than last time, and while I don't think it was much warmer, it certainly was a lot lighter out, especially for the last 1/3 of the run. Beagle was tough as usual, but I thought Cave Hole wasn't too shabby... we set a good pace, and I think any time we can do that run in about an hour, we're doing okay, especially considering a) we stopped for a minute or two to let the dog rest and b) he's a pretty conservative pace setter.

Tuesday Oct 21, 2008 #

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

On CT: 10' WU, 6 x [5' @ 260w (110% FTP), 2' @120w], 10' CD. Last two sets were hard... I've definitely lost some cycling fitness from a couple of months ago. Distance is a guess...

Running 21:31 [3] 3.0 mi (7:10 / mi)
shoes: Asics DS Trainer 13

On Marymoor trail: steady run for 3 mi out, HR <180

Running intervals 23:27 [4] 3.0 mi (7:49 / mi)
shoes: Asics DS Trainer 13

On the way back: 1' @ 5:30 pace, 2' @ 8:30, via Garmin. Those rest intervals didn't last long enough!

Monday Oct 20, 2008 #

Rock Climbing 1:00:00 [2]

With Birdy at VW. Felt better this time, but still have a long way to go. Still no finesse... I'm still trying to (weakly) muscle it up the rock.

Sunday Oct 19, 2008 #

Running 34:30 [2] 4.0 mi (8:38 / mi)
shoes: Asics DS Trainer 13

Easy run this morning... very chilly! Just along W Lake Sammy. Felt very relaxed. Want to get in the habit of running at least 30 minutes 6 days a week.

Saturday Oct 18, 2008 #

Mountain Biking 1:00:00 [2] 7.0 mi (7.0 mph)

With Birdy, Kimmy, and Austin at St. Edwards. We had a BLAST!

Friday Oct 17, 2008 #

Rock Climbing 1:00:00 [3]

Wow! Went to Vertical World with Birdy... totally fun! My forearms and the pads of my fingers are very sore. Can't wait to do it again!

Biking hills 25:00 [4] 4.6 mi (11.0 mph)

8x hill repeats. NP = 262, AW = 220. Good burn in the legs!

Thursday Oct 16, 2008 #

Running 30:33 [3] 4.0 mi (7:38 / mi)

First part of run out along Lake Sammamish. Avg HR 166. Felt nice to get in a rhythm.

Running 29:01 [4] 4.0 mi (7:15 / mi)

Second half of run. I wanted to negative split it, so I pushed harder. Avg HR = 175. Maybe the best hour of running I've felt in a long time!

Wednesday Oct 15, 2008 #

Trail Running 36:34 [3] 4.0 mi (9:09 / mi)

With Birdy and the dog at Cougar Mtn. 6:15 start, 36 degrees, but the moon looked beautiful. Didn't really warm up until halfway in, but my hip flexor started to tighten up again. Don't know if it was the biking yesterday plus the cold this morning, but it's still bugging me. Argh.

Tuesday Oct 14, 2008 #

Biking 1:05:00 [3] 23.0 mi (21.2 mph)

Around Lake Sammy with Birdy... good ride today, and the weather was perfect (maybe a little chilly!)

Running 32:00 [3] 4.1 mi (7:48 / mi)

Faster run tonight along Marymoor. Felt good to push it a bit with a bit of speedwork

Friday Oct 10, 2008 #

Running 1:14:00 [3] 7.7 mi (9:37 / mi)

Ran 30+ minutes out from the hotel, then met up with my Jilly and turned around to head back. Lots of runners! Really, the best time to run is to get up before 7 and head out, since it starts to get warm around 8:30 or 9.

Wednesday Oct 8, 2008 #

Running 1:44:00 [3] 12.7 mi (8:11 / mi)

Nice run this morning along Ali'i from the hotel to the swim start. I left at 6:20ish and while it was relatively cool on the way out, by the time I turned around, it was starting to get warm. I saw a ton of pros out running around: Luke Bell, Lisa Bentley, Desiree Ficker, Craig Alexander, Kieren Doe, Heather Fuhr (I think...), Bella Comerford... and two of my personal favorites, Joe Bonness (last year, he did IMWI in 9:44: 24th OA, and set 50-54 AG record by over an hour; one month later won his AG in Kona in 9:46, and then a week later was 1st OA at the Great Floridian iron distance in 9:38), and then I was passed on the run by David Goggins (who pretty much defines Hard As Nails). It's highly motivating to be surrounded by top notch runners and athletes!

Monday Oct 6, 2008 #

Running 1:00:00 [3] 7.4 mi (8:06 / mi)

Nice easy run... left the hotel and ran south for a while, then turned around and ran back north along Ali'i. It's really warm!

Saturday Oct 4, 2008 #

Running intervals 30:00 [4] 4.08 mi (7:21 / mi)

At PC with Birdy: 2' intervals, steadily increasing speed, last 2' on @ 5:00/mi

Weights 15:00 [3]

Gravitron series (6 x 10 reps @ 10), single leg lifts (3 x 10 @ 70 lbs), upright row (3 x 10 @ 50 lbs)

Wednesday Oct 1, 2008 #

Running 30:00 [3] 4.07 mi (7:22 / mi)

Run at PC with Birdy. Nice pace, increased it steadily every 3 minutes or so.

Running hills 6:30 [3] 0.7 mi (9:17 / mi)

7% grade, started off at 10'/mile, then increased to 8:20.

Biking hills 19:21 [4] 3.3 mi (10.2 mph)

6x hill repeats with some extra pedalling. NP = 249, VI = 1.19. Tried to increase the wattage effort on each repeat.

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