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Training Log Archive: Ryan Perovich

In the 31 days ending Dec 31, 2008:

activity

time

miles

+ft

Biking

11:48:00

209.98

(17.8/h)

337.93

(28.6/h)

Running

9:59:14

86.69

(6:55)

139.51

(4:18)

Swimming

1:45:00

Weights

1:35:00

Mountain Biking

40:00

6.0

(9.0/h)

9.66

(14.5/h)

Workout

10:00

Total

25:57:14

302.67

487.1

1:58

0:00

» now

Wednesday Dec 31, 2008 #

Running 1:26:38 [4] 13.1 mi (6:37 / mi)
shoes: Asics DS Trainer 14

Timed half mary at the PC. Maybe my best feeling run ever. Started off a little slower, but negative split it (44:54 at the halfway) and was running sub 6:00/mi for the last two miles, 5:00/mi for the last .5 mile. Still had plenty left at the end, so next time I'll go out a little faster. Overall, it felt great and very relaxed. Had no calories, only a bottle of water.

Tuesday Dec 30, 2008 #

Running 1:00:00 [3] 8.06 mi (7:27 / mi)
shoes: Asics DS Trainer 13

Very relaxed run today at the PC. Just steady state, negative split, increased speed slightly every 15'. It felt very easy and smooth.

Monday Dec 29, 2008 #

Biking 1:00:00 [3] 19.0 mi (19.0 mph)

Steady 150w on the CT

Sunday Dec 28, 2008 #

Running 30:00 [3] 4.58 mi (6:33 / mi)
shoes: Asics DS Trainer 13

Steady state run, negative split. Felt good, HR was controlled

Swimming 45:00 [3]

Basic WU, then 2 x (200 @ 1:43s, 500 @ 1:52s, 30" off). Still sloppy. Then some random laps with Jill.

Saturday Dec 27, 2008 #

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

On CT: Avg 179w for an hour, about 75% of FTP

Friday Dec 26, 2008 #

Running intervals 30:00 [4] 4.65 mi (6:27 / mi)
shoes: Asics DS Trainer 13

Intervals at PC: 2' & 2', started at 6:03/7:30, final interval at 5:00/6:56. All the food from the last night was sitting like a rock in my stomach.

Weights 20:00 [3]

Gravitron again w/ usual settings, ab crunches, upright row for delts, single leg raises (4 x 10 @ 50 lbs, 2 x 10 @ 75 lbs), calf curls.

Wednesday Dec 24, 2008 #

Running 30:00 [3] 4.05 mi (7:24 / mi)
shoes: Asics DS Trainer 13

Easy run at the PC

Weights 20:00 [3]

Little bit of everything: gravitron, single leg lifts, ab crunches, upright row, calf curls

Tuesday Dec 23, 2008 #

Swimming 1:00:00 [3]

Swimming! 200 WU, then some drills. MS: 100,200,300,400,300,200,100, 30" off in between, trying to maintain a similar pace. 1:45s on the way up, 1:50s on the way back down, final 100 in 1:41. It's been a long time since I've been in the pool, and it felt incredibly sloppy.

C • Did you 4

Monday Dec 22, 2008 #

Running 44:57 [3] 6.2 mi (7:15 / mi)
shoes: Asics DS Trainer 13

On treadmill at PC: Boulder Dash 10k. Uphill most of the way, with a nice 6% grade at the finish. 340 ft of vertical climb. Good run with Birdy!

Saturday Dec 20, 2008 #

Running 15:45 [2] 2.0 mi (7:52 / mi)
shoes: Asics DS Trainer 13

Warm up and cool down around main set

Running 38:18 [4] 6.2 mi (6:11 / mi)
shoes: Asics DS Trainer 13

Completed the timed 10k I didn't finish last week. Much better fueled this time. Negative split by :22, consistently increasing the pace each mile. I still had a little left at the end, so I think I can pace a little faster next time and shoot for <38'.

Workout 10:00 [3]

Almost forgot to add... did some abs and climbed the mountain... whatever that means.

Friday Dec 19, 2008 #

Mountain Biking 40:00 [2] 6.0 mi (9.0 mph)

Out in the snow! Back and forth to the office, then through Marymoor and some trails with the kids. So much fun!

Biking hills 1:18:34 [3] 20.1 mi (15.4 mph)

On CT: Richter Pass course (includes the subsequent rollers)... I don't remember it being this hard!

Thursday Dec 18, 2008 #

Biking 1:38:00 [4] 29.3 mi (17.9 mph)

Hills on the CT... random course, and then Tabata for 6 intervals at the end (>350w on, 100w off). Tired!

C • Wimp 2

Wednesday Dec 17, 2008 #

Biking hills 1:33:00 [3] 28.0 mi (18.1 mph)

On the CT: Hilly course, some road race loop, 3x.

Tuesday Dec 16, 2008 #

Biking 1:10:00 [3] 22.5 mi (19.3 mph)

Steady state on the CT: in ergo mode, steady 180w, HR<150. Last 10 minutes were all out, HR>170.

Monday Dec 15, 2008 #

Biking hills 1:24:13 [4] 24.86 mi (17.7 mph)

TOUGH course on the CT: I think it was the Athens ITU worlds course (?), with 5 tough climbs (sustained 6%, up to 15% at the end), and 5 smaller hills.

Sunday Dec 14, 2008 #

Running 7:45 [2] 1.0 mi (7:45 / mi)
shoes: Asics DS Trainer 13

WU before main set

Running 27:36 [4] 4.4 mi (6:16 / mi)
shoes: Asics DS Trainer 13

At PC on treadmill: attempted a timed 10k, but just had no juice this morning. HR was ok, pacing was fine, but legs just wouldn't turn over. I only had an english muffin and a slice of cheese for breakfast, no lunch, and we were running at 1:00... just no energy. Disappointing. I'll try again next week.

Weights 25:00 [3]

10' on the stationary bike, a set of crunches, Gravitron (11 @ 133), 3 sets of single leg lifts.

Saturday Dec 13, 2008 #

Biking hills 1:11:37 [3] 20.92 mi (17.5 mph)

On CT: 3 x Bloddy Hill route... basically, 2/3 of the course is a sustained 2.2-3.5% grade followed by a steep 15% descent. Tough climbing!

Friday Dec 12, 2008 #

Running 30:00 [3] 4.18 mi (7:11 / mi)
shoes: Asics DS Trainer 13

Steady state run: first half at 2% grade, second half at 3%, final 3 minutes at 4%

Thursday Dec 11, 2008 #

Running 40:00 [3] 5.55 mi (7:12 / mi)
shoes: Asics DS Trainer 13

Run at the PC with Birdy: pretty steady state, negative split, just a cruise run.

C • UM??? 2

Wednesday Dec 10, 2008 #

Running 18:15 [5] 3.1 mi (5:53 / mi)
shoes: Asics DS Trainer 13

Timed 5k on the treadmill: better pacing this time, 6:01, 5:53, 5:47

Running 20:00 [2] 2.5 mi (8:00 / mi)
shoes: Asics DS Trainer 13

Easy 10' warm up and cool down before and after main set

Tuesday Dec 9, 2008 #

Biking 1:04:36 [4] 21.4 mi (19.9 mph)

On the CT: Chris' winter ride. Haven't done this ride for a while. Avg 188w, HR 165. I was sweating up a storm, so I started to get some cardiac drift toward the end.

Sunday Dec 7, 2008 #

Running 30:00 [4] 4.55 mi (6:36 / mi)
shoes: Asics DS Trainer 13

Negative split run: 7:04/mi first half, 6:10/mi second half. Just kept increasing the pace every 3' for the first half, then every 1' the second half.

Saturday Dec 6, 2008 #

Note
(sick)

Not feeling all that hot. Took Ryanne to her Girls on the Run 5k... she snapped the tape with a blistering sprint!

Thursday Dec 4, 2008 #

Running 1:00:00 [3] 8.1 mi (7:24 / mi)
shoes: Asics DS Trainer 13

Easy run today at PC: took an upfront treadmill so I could glance up and keep focussed on relaxing my shoulders and neck. Definitely felt like I could keep up this pace for a long time; HR ~163

Weights 15:00 [3]

Gravitron and some more nautilus machine work: ab crunches, individual leg lifts, oblique twisty thing

Wednesday Dec 3, 2008 #

Biking hills 28:00 [4] 3.9 mi (8.4 mph)

Hill repeats... 8x. Tough.

Tuesday Dec 2, 2008 #

Running intervals 30:00 [4] 4.47 mi (6:43 / mi)
shoes: Asics DS Trainer 13

Intervals on the treadmill at PC: started at 6:30 on/7:30 off, 2' intervals. Increased speed every interval. It's tough running on a full stomach, but I gutted it out.

C • NICE 2

Weights 15:00 [3]

Some of this, some of that: gravitron, ab crunches, ab roller, upright row

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