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Training Log Archive: Ryan Perovich

In the 31 days ending May 31, 2009:

activity # timemileskm+ft
  Biking18 29:51:47 524.01(17.5/h) 843.31(28.2/h) 6183
  Running18 14:07:08 110.58(7:40) 177.96(4:46) 628
  Swimming10 8:53:00
  Core workout3 3:00:00
  Trail Running1 1:49:28 10.11(10:50) 16.27(6:44) 2002
  Workout2 40:00
  Total28 58:21:23 644.7 1037.55 8813

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Sunday May 31, 2009 #

Biking 38:41 [5] 14.2 mi (22.0 mph)

Out along 202 to meet up with Jeff, Leann, and the kids. Was in aero and kept slight above my target race wattage (~185ish)

Biking 31:00 [2] 8.2 mi (15.9 mph)

Noodling along the back roads between 202 and Tolt Hill. Noelle looks good on her new P2C!

Biking 36:38 [5] 13.9 mi (22.8 mph)

Up and over Tolt with Jeff. 1' pulls, >250w. Felt great to open up the legs and really push. Held aero and just felt strong. Thanks Jeff!

Saturday May 30, 2009 #

Running 21:41 [5] 3.2 mi (6:47 / mi)
shoes: Asics DS Trainer 14

Fast paced ~5k before bike ride. Felt good to open up the legs a little. About :30 faster than my target 70.3 pace.

Biking 57:48 [5] 20.9 mi (21.7 mph)

Fast paced ride around the lake. Pushed it in aero the whole time. Avg = 196w, ~20 more than target 70.3 wattage. Really feeling strong on the bike.

Running 22:54 [3] 3.2 mi (7:09 / mi)

2nd 5k after bike ride; aimed for roughly 70.3 pace. Muscle transition from bike to run is improving. This run felt strong too, even though it was hot and I was undernutritioned.

I'm at my target race weight now (~132), so now it's just a matter of maintaining. I think I was too light at IMC last year (~128) and I suffered because of it.

Friday May 29, 2009 #

Swimming 40:00 [3]

OWS with Birdy at Pine Lake. Nice water temp!

Running 46:45 [3] 6.09 mi (7:41 / mi)
shoes: Asics DS Trainer 13

Easy run after the swim: ran over to the BLT course and then ran back to the park. It's HOT out! I was dehydrated at the end... no lunch for me today, so I'm starving...

Thursday May 28, 2009 #

Core workout 1:00:00 [4]

Again with Kelsey. Good stuff today... I learned a lot. I liked the stabilizers/hips (abductors and adductors) . Core circuit was tough, as was the hanging ab exercises.

Swimming 30:00 [3]

OWS at Idylwood: quick swim before meeting up with Stacey and Wille for our evening ride. Each time I'm getting into my rhythm faster.

Biking 1:38:00 [2] 22.8 mi (14.0 mph)

With Wille and Stacey: out Marymoor and up Novelty to Avondale. Tooled around on the plateau for a bit, then climbed up Education, back down to Marymoor and home. Both guys got flats, so that took a bit of time away from the ride, but the weather was nice! Threw in some hill repeats at the end just for kicks. I wasn't sore today after the core workout, thankfully!

Wednesday May 27, 2009 #

Swimming 40:00 [3]

OWS at Idylwood. Felt more relaxed this time. Sighting was better than last time. Water was warmer too!

Tuesday May 26, 2009 #

Running 15:00 [3] 2.0 mi (7:30 / mi)

Quick run before working out with Kelsey

Workout 15:00 [3]

Some erg, various Nautilus stuff

Core workout 1:00:00 [4]

Workout with Kelsey. Felt a little more coordinated this time. Did some more core work today. Lower back is TIGHT. I'm not entirely sure why...

Biking intervals 30:00 [4] 10.0 mi (20.0 mph)

On CT: 10' @ 150w, 15' @ 250w, 5' @ 300w. Felt good.

Monday May 25, 2009 #

Biking 1:23:00 [3] 23.3 mi (16.8 mph)

With Jill: started out at the Dairy, then headed into Carnation, took a right onto the back roads around Tall Chief, L on 202 into Fall City, then a R on 203 back to Carnation. Beautiful weather and I really enjoyed the ride!

Sunday May 24, 2009 #

Running 1:36:16 [4] 13.1 mi (7:21 / mi)
ahr:164 max:175 shoes: Asics DS Trainer 13

Left from the house, up 40th, R on 156th, L on 50th, R on 148th to Old Redmond Road, up hill then L to go through Bridle Trails, L down hill past Westminster, L again to head up past Bellevue GC, R on Old Redmond Road, R on 148th to 40th, across freeway, L to make a loop on 156th and then back home. Felt strong today. HR was 4-5 beats under my target pace, and this course is considerably hillier than either of the 70.3 courses, especially Boise.

7:52 (up Old Redmond Road)

Saturday May 23, 2009 #


Rest day: spent most of the day watching kids' baseball games. Took a much needed 2 hour "nap" after dinner... feeling tired and still have some residual soreness.

Friday May 22, 2009 #

Biking long 6:03:17 [3] 102.1 mi (16.9 mph) +5287ft

Market was dull, so I closed positions and went biking! Gorgeous day! I wanted to get in some hills, so I planned on doing the 7 Hills century ride. Did the normal 40 mile 7 Hill loop, then added on Education and Novelty. Then it went up and over Ames Lake, and down into Carnation. I'd already sucked down most of my water, and knowing that there wasn't much in the way of civilization/gas stations/7-11s out toward Snohomish, I took a right instead and headed toward Carnation. Topped off at a Shell station, then went out to Fall City, did some back roads in a big loop, then went back up Duthie/Beaver Lake tri course. Headed home along E Lake, then tacked on some Marymoor trail so I could get in 100 miles. Nice ride! My legs are tired though, and I'm still sore in new places from the workout with Kelsey yesterday...

Avg = 159w, NP = 168w. Goal for the day was to maintain a consistent hourly average: 161, 157, 154, 153, 152, 153... first two were a little higher because of the hillier terrain I think...

Thursday May 21, 2009 #

Running 16:00 [3] 2.2 mi (7:16 / mi)
shoes: Avia Avi-Lite II

Quick warmup before meeting with Kelsey

Core workout 1:00:00 [3]

Yikes. No balance, no coordination, no core strength. It's glaringly obvious how much work I have to do here. Some strength training (leg press, bench press, lat pulldown, calf curls) and then some assorted core exercises that highlighted what I have to work on. Weak hip flexors and too tight hammies and glutes keep me from really engaging properly. I guess you only know what you know, and today was about figuring out what I didn't know, especially some under-utilized muscle groups (transverse abdominals... oooh boy). I'm excited about the potential though!

Biking 1:24:51 [3] 22.51 mi (15.9 mph)

With Wille and Stacey out to Redhook to split a pitcher and some chips and salsa. Then Stacey and I headed up to Avondale and did some backroads. Some hills, some aero... good ride!

Wednesday May 20, 2009 #

Running tempo 22:18 [5] 3.2 mi (6:58 / mi)
shoes: Avia Avi-Lite II

Loop around the house and 156th. Pushed it hard as soon as I turned onto 40th. Caught every light (!) so the time is pretty accurate for a 2.5 mile run, averaged 6:22/mi according to Garmin. HR came down nicely on the CD, down to 136 within 1:30 at a brisk jog. Didn't have much time, so I went for a quicker run.

Tuesday May 19, 2009 #

Swimming 1:15:00 [3]

Good swim today. Did some 100s to WU, then 2 x 500, 1 x 1000, then some drills followed by timed 100s. Hips hips hips! Also worked on 2 beat kick; "seeing the palm" to initiate hip drive.

Biking 20:00 [2] 6.0 mi (18.0 mph)

On CT: WU and CD as an easy pedal

Biking hills 1:04:11 [3] 21.4 mi (20.0 mph)

On CT: Chris' Winter Ride. Avg 183w, a little higher than I was shooting for. Tried to keep it about 175-180w, target wattage for 70.3


I'm feeling tired. Motivation is low. Just have to keep grinding...

Monday May 18, 2009 #

Biking intervals 1:00:00 [3] 17.0 mi (17.0 mph)

On CT: 10' WU @ 125w, then 10 x [1' @ 120% FTP = 300w, 1' off], 10' @ 200w, 10' @ 175w, 10' CD @ 125w

Running 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Avia Avi-Lite II

Quick run before the game with my sweetie!

Sunday May 17, 2009 #

Biking 1:06:30 [1] 12.4 mi (11.2 mph)

With Austin: first time on the streets for him, with his new road bike. Old Redmond Road was a tough climb compared with Marymoor! He did great!

Biking intervals 1:13:00 [5] 22.1 mi (18.2 mph)

Out on Marymoor. Crowded today, which was perfect for high intensity intervals in between packs. Went as hard as I could in aero, and probably averaged around 265-280w for sustained periods. Hit some brief intervals around 325+w. Lots of people out there today in the sun!

Running 26:50 [3] 3.3 mi (8:08 / mi)
shoes: Avia Avi-Lite II

Easy brick after the biking. It was HOT out there today... I'm glad I wasn't planning on running longer!

Saturday May 16, 2009 #

Biking 3:07:20 [3] 59.3 mi (19.0 mph)

All over the place today: down W Lake Sammy, up Lakemont to check on the deck building, back up E Lake Sammy, up Education Hill to watch a game (they won!), then back around the lake, up Inglewood and tooled around on the plateau, then back down and out Marymoor for a while, then back home. Beautiful day!

Friday May 15, 2009 #

Running hills 38:00 [3] 4.4 mi (8:38 / mi)
shoes: Avia Avi-Lite II

Hill repeats... a little faster pace up, slow jog down.

Swimming 20:00 [3]

OWS with Birdy at Pine Lake. The water was cold! Couldn't breathe properly at first, and that meant no rhythm. That led to cramps. Ouch. But it felt good to put on the wetsuit, even if it was super tight!

Biking 51:37 [4] 18.7 mi (21.7 mph)

Down to Marymoor and pushed it in aero. Felt GREAT. I'm definitely stronger on the bike than last year, and I think my position is better = more aero.

Thursday May 14, 2009 #

Running 1:02:35 [3] 8.3 mi (7:32 / mi)
shoes: Avia Avi-Lite II

Up 40th, R on 156th, down to park, back up to 50th, across freeway, and then 4 mile loop around PC. Back on 50th, L to park on 156th, turn around and home. Tried to keep a comfortable pace, a little slower than target 70.3 speed

Biking 30:00 [3] 9.0 mi (18.0 mph)

On CT: 150w relaxed spin

Wednesday May 13, 2009 #

Swimming 50:00 [3]

Back and forth. Didn't do any long sets today, just a few 200s, but I was trying to think about ankles/kick/smoothness. I need more flexibility in my ankles because I think they're literally acting like an aquatic parachute... too much drag. I start out thinking about "Point the toes!" but then I get lazy...

Running intervals 30:00 [4] 4.48 mi (6:42 / mi) +208ft 6:25 / mi

Warmed up quickly after the run, then did part of the Boulder 10k but broke it up into intervals: 1' @ 6:06/mi, 2' @ 7:30s. Then increased the pace slightly for both.

Workout 25:00 [3]

Gravitron (SS, 134 @ 11), then 3 x 10: upright row, single leg extensions, calf curls, lat pulldown, super pullover, abdominal crunches, glute leg push thingies.

Running 30:00 [2] 3.6 mi (8:20 / mi)
shoes: Asics DS Trainer 14

Easy run after circuit workout

Biking 15:00 [2] 4.0 mi (16.0 mph)

Easy WU @ 125w on the CT

Biking intervals 22:00 [4] 7.0 mi (19.1 mph)

1' on, 1' off; started at 250w, increased 25w each time up to 350w; back down to 250w and repeat. Climb the ladder!

Tuesday May 12, 2009 #

Swimming 55:00 [3]

Good positions in the market so I left early and went to the pool. Good workout today! Finally found a nice rhythm, good rotation. Did 2 x 500 at 90%, holding around 1:47-1:48s or so. Then 5 x 100 at 1:40s. "Pushing the T" was the key thought today to get my hips up.

Running hills 33:00 [5] 3.6 mi (9:10 / mi)
shoes: Asics DS Trainer 14

Sunday May 10, 2009 #

Running 1:12:53 [3] 9.35 mi (7:48 / mi)
shoes: Asics DS Trainer 13

Easy run on a beautiful morning! Wanted to start off doing relaxed 8:00s, then build a little speed and finish strong. Up 40th, down 156th and across freeway, then up to Pro Club, 6 mile loop around the PC and back by Bellevue GC, then down 40th, left on 156th to intersection, and then home. Splits:


Then just jogged it in for the last 1/2 mile.

Saturday May 9, 2009 #

Biking hills 31:38 [4] 5.3 mi (10.1 mph) +896ft

Hill repeats x 10. NP = 212w, VI = 1.62. Peak 10s = 486, 30s = 389w

Running 48:00 [3] 5.9 mi (8:08 / mi)
shoes: Asics DS Trainer 14

Brick immediately after hill repeats. Still took about 2-3 minutes to get into a rhythm, but it felt fine after that. Shorter stride, quick turnover = key for me to transition.

Biking 20:00 [2] 5.0 mi (15.0 mph)

Out on my bike looking for Jill (who was out on an 8 mile run) to top off her fluids... it was warm out there today!

Friday May 8, 2009 #

Swimming 1:08:00 [3]

Best swim so far (out of a whopping 3 sessions!)... I felt smooth today. I started off with some 200 repeats, then did some "scooter" drills: one hand on a kickboard, other hand initiating the drive by flexing the wrist and starting the drive straight back with high elbow. As the hand passes vertical, the hips open and the offhand "drives" the kickboard foward. Recover trailing the fingertips across the water and re-enters the water at the base of the kickboard. Repeat for a lap, then switch drive and off hands. Then I did some normal swimming again, trying to feel that high elbow and hip drive. Also did some fist drills with a pullbuoy. Then 400 repeats and finished it with 10 x 100.

Thursday May 7, 2009 #

Running 30:00 [3] 4.39 mi (6:50 / mi)
shoes: Asics DS Trainer 14

Steady state run on the treadmill.

Biking 30:00 [2] 9.0 mi (18.0 mph)

Steady state on the CT @ 140w

Biking intervals 15:00 [4] 5.0 mi (20.0 mph)

Intervals on the CT: 8 x [30" @ 300w (120% of FTP), 1' off]

Running 52:00 [3] 7.1 mi (7:19 / mi)
shoes: Asics DS Trainer 14

Ran along E Lake Sammamish. Felt good, nice cadence, very relaxed. I had intended to run 7:45s or so, but picked up the pace, still felt good... picked it up again, still good. Then it started raining pretty hard, so I turned it around and came back.

Wednesday May 6, 2009 #

Swimming 1:15:00 [3]

More swimming, with Birdy this time. Well, worse than previous. I was thinking way too much this time and couldn't get into any sort of rhythm. Swam some 100s, 200s, 2 500s, and did some more fist drills. I still swim too flat, which I think stems from a weaker core than I'd like.

Running 16:20 [1] 2.0 mi (8:10 / mi)
shoes: Avia Avi-Lite II

WU and CD before and after main set

Running intervals 30:00 [4] 4.49 mi (6:41 / mi) +420ft 6:08 / mi
shoes: Avia Avi-Lite II

2' on, 2' off, started at 1% grade, slowly increased it as the set went on. Started at 6:00/mi on, 7:46 off, then increased it. At the end, I was at 5:46 on, 7:25 off. Felt good, but I was sweating up a storm. Thank goodness someone left a pretty nice Look water bottle sitting on the counter for me to sip on...

Tuesday May 5, 2009 #

Swimming 1:20:00 [3]

Easy WU, then some 500s. Did a lot of closed fist drill to work on my forearm pull/high elbow, especially with my left arm which I think is definitely weaker. Then I did 10 x 100 at 90% or so, averaging high 1:30s which is pretty good for me. Each time feels better!

Trail Running hills 1:49:28 [4] 10.11 mi (10:50 / mi) +2002ft 9:07 / mi
shoes: Solomon XCR Gore-tex

On Cougar with Birdy and Grayster: nice run! Tough pace set by Grayster! I was seriously undercaloried after swimming and not having lunch... ouch. New path today, adding part of Shy Bear, De Leo Wall/Marshall's Hill loop, and an extended Quarry Trail. Good hills!

Sunday May 3, 2009 #

Running 1:36:22 [3] 12.28 mi (7:51 / mi)
shoes: Avia Avi-Lite II

Nice evening run. I wanted to keep my avg HR <160 (actually averaged 158), and just keep a nice steady pace. Left the house as usual, up 40th, R on 156th, across freeway and down path next to 520. Over into Marymoor and headed north. Turned around at about 50' in. Then came back along Marymoor and home.

Saturday May 2, 2009 #

Biking 1:30:00 [2] 27.0 mi (18.0 mph)

On CT: relaxed spin this morning, averaged around 140w.

Biking 45:00 [2] 13.0 mi (17.3 mph)

Easy spin on the CT after dinner

Friday May 1, 2009 #

Biking 2:27:16 [3] 44.9 mi (18.3 mph)

7 (+1) Hills of Kirkland ride. Felt okay today, but just generally fatigued. I tried to hammer the hills as hard as I could and did intervals in aero on the flats. Beautiful weather!

Running 25:14 [2] 2.9 mi (8:42 / mi)
shoes: Avia Avi-Lite II

Quick brick after the bike... not going for pace, just moving the legs.

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