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Training Log Archive: Ryan Perovich

In the 31 days ending Mar 31, 2009:

activity	#	time	miles		km		+ft
Biking	17	24:46:05	406.3		653.88		4816
Running	13	12:38:04	98.59	(7:41)	158.66	(4:47)	587
Swimming	1	45:00
Total	25	38:09:09	504.89		812.54		5404

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Tuesday Mar 31, 2009 #

Biking intervals 1:00:00 [4] 15.0 mi (15.0 mph)

On CT: easy WU, then 4 x [4' @ 115% FTP (~275w), 4' off]. 2 x [2' @ 300w, 2' off], easy CD.

Running 1:00:00 7.6 mi (7:54 / mi)
shoes: Asics DS Trainer 14

Mixed run today. Started off with some hill interval "sprints": ~10k pace from bottom of the hill up to first cul de sac, then light jog, then full speed halfway up the next hill (between the speed bumps), then light jog to the top. Then another light recovery jog for a few minutes, then a quick pace for the rest of the run. Felt good today, much stronger than a few months ago.

Sunday Mar 29, 2009 #

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

30' at 150w, 30' at 165w. Easy ride on the CT.

Running hills 30:00 [4] 3.2 mi (9:22 / mi)

Hill brick after the CT. Repeats on the neighborhood hill. Felt good after the first repeat... I need to do more of these, maybe a killer hill brick repeat session...Birdy, you down?

Friday Mar 27, 2009 #

Biking 2:14:00 [3] 40.0 mi (17.9 mph)

On CT: easier ride today, 150w for 1 hr, 160w for 1 hr. Kept HR down.

Wednesday Mar 25, 2009 #

Biking 1:30:00 [3] 25.0 mi (16.7 mph)

On CT: no idea on milage; 150w for 30', 175w for 30', 200w for 15', 175w for 15'

Tuesday Mar 24, 2009 #

Running 1:24:10 [3] 10.7 mi (7:52 / mi)
shoes: Asics DS Trainer 13

The weather was awful, but it was great to run with Birdy and some guys from his work. It's always more enjoyable to workout with others, so I had a great time!

Biking intervals 45:00 [4]

On CT: easy warmup, then some Tabata: 8 x 20" at 140% FTP (~325-340w), 40" off. Barely finished the last one. Then an easy cool down because I knew we'd be running > 1 hr in a little bit.

Sunday Mar 22, 2009 #

Biking intervals 1:00:00 [5] 19.0 mi (19.0 mph)

On CT: 10' intervals @ 150w, 200w, 160w, 210w, 300w (barely kept it together for the entire time...ouch), 150w. I feel stronger on the bike than last year, and my running is definitely better. Now to get back into the pool...(gulp)

Saturday Mar 21, 2009 #

Biking 1:22:47 [3] 24.8 mi (18.0 mph)

On CT: avg 133w, avg hr = 129. Just a nice easy ride in prep for the brick today.

Running 31:40 [3] 4.1 mi (7:43 / mi)

First brick in a while. First 1/2 mile is always a little rough, trying to get the breathing under control, but it settled down just fine. Felt ok.

Friday Mar 20, 2009 #

Running hills 40:20 [5] 6.2 mi (6:30 / mi) +341ft 6:11 / mi
shoes: Asics DS Trainer 14

Boulder 10k on the CT (looks like I wasn't the only one doing this today!). Felt decent, not quite as solid as my previous time (39:52). I could tell I haven't been running for several days and primarily concentrating on the bike.

Swimming 45:00 [2]

First time in the pool in a LONG time. Just wanted to make sure I still remembered how to do it. Answer: not really. So I just swam back and forth, mixing in some basic drills with laps.

Thursday Mar 19, 2009 #

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

Easy spin on the CT. 150w avg for an hour, just to turn the legs.

Note

I think I have been chronically undercaloried for quite a while. My usual calories break down like this: 400-500/breakfast, 500-600/lunch, 800-900/dinner, and maybe another 200 throughout the day as snacks/grazing. After a workout, I almost always have a recovery shake or drink (aiming for about 15g protein and 50g CHO depending on duration and intensity), which is usually about 150-200 calories. Even on the high end, that's only 2400 calories, and working out about 1.5 hours a day burns at least 500-700. That's just not a good way to fuel. I have a sneaky suspicion that on longer workouts, I've been burning lean muscle mass, and that's led to longer recovery periods and becoming more tired.

So for the past week, I've been trying to be more conscientious about eating not just more, but better quality foods, especially on the snacking side. More healthy fats as well, like nuts. I've supplemented with fish and shellfish oil for Omega-3s for a while, but raw foods are always better. While I felt overly bloated initially, I think this will improve my metabolism. I'm starting to feel better... let's see how this works out!

Tuesday Mar 17, 2009 #

Biking 59:12 [5] 21.4 mi (21.7 mph)

ohhh yeah! Chris's Winter Ride sub 1 hour baby. Avg w = 231. This was balls out drop the hammer save nothing. 3.92w/kg for an hour, and it felt solid. This was a long time goal for me.

C • TADOW!!! 2

Monday Mar 16, 2009 #

Biking hills 1:30:00 [5] 16.1 mi (10.7 mph)

Brutal course on the CT. Basically one long hill climb, extended 8%+ grades up to 15%. Avg 197w for the time I was on there. Still had another 10 miles to go but ran out of time.

C • oh man... 3

Sunday Mar 15, 2009 #

Biking 1:20:00 [3] 24.0 mi (18.0 mph)

On CT: first 30' at 150w, next 30' at 160w, final 20' at 170w.

Saturday Mar 14, 2009 #

Biking intervals 1:10:00 [3] 21.0 mi (18.0 mph)

First 30' steady state @ 160w. Next 30': 10 x [1' @ 300w, 2' @ 120w]. 10' cool down.

Friday Mar 13, 2009 #

Biking 2:27:09 [3] 42.6 mi (17.4 mph)

Nice ride with Birdy: out on E Lake Sammy, pushed the pace nicely in aero to Marymoor, then back with a detour up to the plateau for some hills. Beautiful day!

Thursday Mar 12, 2009 #

Biking 1:00:00 [2] 18.5 mi (18.5 mph)

On the CT: easy steady state, avg 155w, avg HR 137

Running intervals 42:00 [4] 5.4 mi (7:47 / mi)
shoes: Asics DS Trainer 13

Some fartlek along E Lake Sammy trail; intervals ~ 1' @ 5k pace.

Running 38:27 [4] 5.4 mi (7:07 / mi)
shoes: Asics DS Trainer 13

Steady state back on the trail; felt ok, tried to gradually increase the pace

Wednesday Mar 11, 2009 #

Biking hills 54:10 [5] 8.4 mi (9.3 mph) +1716ft

TOUGH workout today. Hill repeats x 16, 1715 ft of climbing. NP = 241. Each hill ~2 '; avg w = 251, 244, 237, 238, 247, 252, 246, 244, 249, 241, 250, 247, 255, 258, 246, 253.

C • At what point 2

Tuesday Mar 10, 2009 #

Running 1:57:30 [3] 15.3 mi (7:41 / mi)
shoes: Avia Avi-Lite II

Beautiful day to run along the Burke! Very quiet, cold but sunny... legs felt a lot fresher after a day off.

Sunday Mar 8, 2009 #

Running hills 32:57 [5] 5.0 mi (6:35 / mi) +246ft 6:18 / mi
shoes: Asics DS Trainer 13

Hills on the treadmill. Pushed the pace after a few LSD workouts this week. Varied between 1 and 3% and varied the pace accordingly. Felt good, except for a little hot spot on the ball of my right foot again, probably from the Avia that hasn't hardened up yet.

Saturday Mar 7, 2009 #

Biking hills 3:28:00 [3] 58.9 mi (17.0 mph)

Long, slow session on the CT; first half of the IMCdA course. Avg w = 151, avg HR = 138.