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Training Log Archive: Ryan Perovich

In the 31 days ending Jan 31, 2009:

activity # timemileskm+ft
  Biking10 11:56:05 214.6(18.0/h) 345.36(28.9/h)
  Running13 10:52:56 95.16(6:52) 153.15(4:16) 341
  Workout8 3:51:00
  Core workout5 3:20:00
  Swimming2 1:50:00
  Tennis1 1:15:00
  Trail Running1 1:05:00 6.1(10:39) 9.82(6:37)
  Total25 34:10:01 315.86 508.33 341

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Friday Jan 30, 2009 #

Running 1:00:00 [2] 8.1 mi (7:24 / mi)
shoes: Asics DS Trainer 13

Easier run today; kept my pace controlled, avg HR 153, well within Daniels E zone. First part of two planned runs.

Workout 30:00 [3]

Half core, half rest of the body. Usual routines, more weight less reps this time.

Running 30:00 [3] 4.3 mi (6:59 / mi)
shoes: Asics DS Trainer 13

Again, another paced run but a little quicker pace than previously.

Thursday Jan 29, 2009 #

Biking 25:56 [5] 10.0 mi (23.1 mph)

All out 10 mile TT on the CT. Avg w = 266, which is HUGE for me; translates into FTP ~ 247w, 4.1 w/kg. BOOYAH! (...completely toasted at the end though...)

Wednesday Jan 28, 2009 #

Running 15:15 [2] 2.0 mi (7:37 / mi)
shoes: Asics DS Trainer 13

WU before main set

Running 1:00:00 [3] 8.9 mi (6:44 / mi)
shoes: Asics DS Trainer 13

Steady state with pickups every 10'.

Workout 30:00 [3]

Some core work, but mainly upper body today: pullovers, upright row, gravitron, preacher curls, lat pulldowns. Lower weight, lots of reps.

Running intervals 20:00 [4] 3.3 mi (6:04 / mi)
shoes: Asics DS Trainer 13

2 x 10' interval sessions (40" on, 40" off), with increasing pace. 5' easy jog in between.

Tuesday Jan 27, 2009 #

Biking 1:45:00 [3] 32.0 mi (18.3 mph)

Just held a constant 165w on the trainer with 1' on every 10'. Distance is a guess...

Sunday Jan 25, 2009 #

Running 15:00 [2] 2.0 mi (7:30 / mi)

WU before main set

Running hills 39:52 [5] 6.2 mi (6:26 / mi) +341ft 6:07 / mi
shoes: Asics DS Trainer 13

Boulder 10k on the treadmill. All uphill (of course... it'd be nice if they could do negative inclines!), and I paced myself much better than the last couple of times I did this course. One of my better runs.

Saturday Jan 24, 2009 #

Biking intervals 50:00 [5] 15.0 mi (18.0 mph)

Quick interval session on the CT: 5' WU, then 10 x (30" @ 350w [~150% FTP], 1' off), 5' rest, 5 x (1' @ 325w [~140% FTP], 2' off), 5' rest, 2' single leg drills: 30' @ 175w each leg, 2' CD.

Biking 30:00 [3] 8.0 mi (16.0 mph)

Quick bike on CT between errands and games. Just dialed in 180w and kept it there the entire time. Watched the Primal Quest DVD from the San Juans (thanks Birdy!)... now I'm motivated!

Friday Jan 23, 2009 #

Trail Running 1:05:00 [3] 6.1 mi (10:39 / mi)
shoes: Vasque Aethertech

With Jeff and Birdy up on Cougar: running in the dark! I almost made a couple of wrong turns out there... a good run with great company!

Thursday Jan 22, 2009 #

Biking 1:02:22 [4] 21.4 mi (20.6 mph)

Chris' winter ride again. Avg w = 204. A little better pacing this time, but I still had some more at the end... funny how you can drop the hammer when you see the finish banner!

Wednesday Jan 21, 2009 #

Biking 1:03:18 [4] 21.4 mi (20.3 mph)

Chris' winter ride on the CT. Avg w = 198. Felt ok, a little light on the energy. Biking fitness has definitely decreased since last year. 59 kg / 198w ~ 3.35 w/kg, which is ok for now.

Tuesday Jan 20, 2009 #

Running 53:36 [3] 8.0 mi (6:42 / mi)
shoes: Asics DS Trainer 13

A little harder than all-day pace, just a little slower than Daniel's FT. I'm running at a 54-55 VDOT, which is good for me (it's uncanny how close it is to predicting times, all the way from 5k to 1/2 mary!) New orthotics cause a little more forefoot strike, so I have to get used to that.

Core workout 20:00 [3]

More core again: obliques, planks, several reps on the abdominal machine, and super pullovers. I can definitely tell that I'm getting stronger.

Workout 20:00 [3]

Finished off the day with gravitron, leg lifts and calf curls. I added some movement exercises with free weights: lunges, v-ups, etc.

Monday Jan 19, 2009 #

Biking 50:00 [2] 12.0 mi (14.4 mph)

With the kids and Jill to Redhook for lunch. One legged drills on the way there, then split off by myself on the way back so I could get a workout in and get back to the office.

Running 30:00 [3] 4.46 mi (6:44 / mi)
shoes: Asics DS Trainer 14

Quick 30 minute run, the first in a while. Good pacing, not pushing hard at all. Felt very relaxed. Apparently the 14s run 1/2 size smaller than the 13s (so I had the wrong size before) and my orthotics were WAY worn out and should've been replaced a long time ago. New superfeet in, so they feel much better.

Core workout 30:00 [3]

More core work: oblique rotations, planks, plank rotations, super pullovers, ab nautilus, v-ups.

Workout 20:00 [3]

Gravitron, upright row, calf curls, single leg lifts, bench press.

Saturday Jan 17, 2009 #

Core workout 30:00 [3]

Part of the circuit class at the PC. Much tougher this time than my previous time there! Lots of core stuff.

Running intervals 20:00 [4] 3.3 mi (6:04 / mi)
shoes: Asics DS Trainer 13

Running sessions: intervals of various speeds and durations. Last set I didn't want to tweak my knee, so I cut it short.

Friday Jan 16, 2009 #

Biking hills 1:54:40 [4] 30.96 mi (16.2 mph)

Zofingen course on CT: prolonged climb until the halfway point, then pretty much downhill on the way back. Nothing too steep, just a long 4-6% grade, with a portion at 8+%. Kept at even pace, and tried to keep wattage matched on the uphill/downhill sections. Avg w = 168, although I think it was calibrated wrong... it seemed like I was pushing just a little harder than that.

Thursday Jan 15, 2009 #

Biking intervals 1:00:00 [4] 19.0 mi (19.0 mph)

On the CT, Ergo: steady 200w for 30', then 5x[30" on, 30" off], 2' rest, 5x[1' on, 1' off], 2' rest, 2' all out, easy rest of the time. Trying to get my bike fitness back.

Note

Massage from Jayne this afternoon... it's been way too long! My shoulders were extremely tight.

Wednesday Jan 14, 2009 #

Biking hills 1:14:49 [4] 19.84 mi (15.9 mph)

4x hilly loop on the CT. Small climb at the beginning, then a sustained 11+% climb 2/3 of the way through. 4.96 mile loop x 4.

Tuesday Jan 13, 2009 #

Running 30:00 [2] 4.02 mi (7:28 / mi)
shoes: Asics DS Trainer 13

Easy, all day pace, just to get back into running. Took it easy to see how the knee felt. No tenderness, no tightness... brand new pair of the Trainers, but I still have to get new inserts.

Core workout 1:30:00 [2]

This was by far my longest concentrated core/glute/hip workout (with some other stuff thrown in). I rotated between planks, swedish ball, hip bridges, pushups, band work, etc. and nautilus machines: hip adductor and abductor, super pullover, abdominal crunches, lumbar raises. In between each 15 minute set I stretched out. Gravitron (132 @ 11, normal set), leg lifts, calf curls, upright row, preacher curls, 10* chest press. Ended everything by using the foam roller on the ITB... that always hurts so good. Ultimately, I want to really strengthen my core for the upcoming season.

Monday Jan 12, 2009 #

Biking 1:20:00 [3] 25.0 mi (18.8 mph)

On the CT: steady state, one legged drills, with Jill!

Tennis 1:15:00 [3]

Awesome! SO much fun. Thanks for inviting me, Birdy!

Sunday Jan 11, 2009 #

Swimming 50:00 [3]

Standard WU, then 3 x 100 hard, 200 easy. 2 x 500 at a comfortable pace. Then some drills and 3 x 100 relaxed to finish it off.

Core workout 30:00 [3]

Some ab-related nautilus work, then a few core exercises with Jill (working on hip adductors and abductors). Planks, side planks, pushups and core balance with swedish ball, v-ups, and hip raises. Working with glutes and hips. I think part of my problem might be a straining of the IT due to weaker supporting muscles, aggravated by the new shoes. I also need to replace my orthotics!

Friday Jan 9, 2009 #

Running 1:08:37 [3] 10.0 mi (6:52 / mi)
shoes: Asics DS Trainer 13

A couple of clicks faster than all-day pace, but still pretty smooth. Negative split.

Thursday Jan 8, 2009 #

Running 1:00:00 [3] 8.2 mi (7:19 / mi)
shoes: Asics DS Trainer 13

Back in the old shoes again, and no pain/tenderness! Relaxed run today, just a little tentative after my last few experiences. Felt very easy and smooth, just an all-day pace. 6 x 1' pickups @ 5:00/mi every 10' to get the HR up a little

Workout 20:00 [2]

Usual circuit: gravitron, ab crunches, leg lifts, calf curls, upright row, super pullover, LOTS of stretching today.

Note

Weight is back to where I want it to be and where I was pre-holidays. Now to keep it there!

Tuesday Jan 6, 2009 #

Swimming 1:00:00 [3]

Easy day to rest my knee. 4 x 200 WU, then 1000 at a relaxed pace. 4 x [100 hard, 200 easy], followed by some drills, and an easy CD.

Workout 30:00 [3]

Gravitron, crunches, leg press, calf curls, leg lifts, super pullover, back extensions and pushup rollouts with the swedish ball.

LCL is still a little tender, so a light day was called for. I still think it's the shoes... tomorrow I'll attempt a light run with my old Trainer 13s to see if that's it.

Monday Jan 5, 2009 #

Running 1:00:00 [3] 8.9 mi (6:44 / mi)
shoes: Asics DS Trainer 14

Felt good on the run, but again, my right LCL started bothering me about 3/4 of the way through, and then it was pretty sore while stretching. I think it's the shoes... the new Trainer 14 feels softer through the heel to me, and I think that's throwing me off. Ice and Alcis tonight. I'm also ordering two more pairs of the old Trainer 13s while Road Runner still has them...

Sunday Jan 4, 2009 #

Note

Day off: bit of a twinge in my right knee after the circuit class yesterday. Applied some Alcis and that seemed to really help.

Saturday Jan 3, 2009 #

Running intervals 24:00 [4] 3.81 mi (6:18 / mi)
shoes: Asics DS Trainer 14

Running section of circuit class, broken up into 3 segments: 10' = 3' @ 6:30/mi, 2' @ 6:15, 2' @ 5:45, 1' @ 5:00, 2' @ 6:15); 9' = 3 x [2' @ 6:15, 1' @ 5:15]; 5' (5 x [30" 6:30, 30" 5:00]

Workout 36:00 [3]

Circuit class at PC: lots of core work. Nice workout!

Friday Jan 2, 2009 #

Running intervals 30:00 [3] 4.67 mi (6:25 / mi)
shoes: Asics DS Trainer 14

2' on, 2' off: started at 6:30 on/7:30 off, then steadily increased. Last interval was 5:00 on/6:30 off. Felt great!

Thursday Jan 1, 2009 #

Running 36:36 [3] 5.0 mi (7:19 / mi)
shoes: Asics DS Trainer 14

Easy recovery run after yesterday. Hammies were tight, but loosened up ok. Negative split (18:30 first half)

Workout 45:00 [2]

All sort of different things: ab workout and pushups with swedish ball, ab rollers, crunches, v ups with 8 lb med ball, superreach, leg lifts, calf curls, upright row

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