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Training Log Archive: Ryan Perovich

In the 31 days ending Jul 31, 2009:

activity # timemileskm+ft
  Biking15 33:31:32 593.7(17.7/h) 955.47(28.5/h) 3347
  Running10 8:13:55 62.9(7:51) 101.23(4:53) 930
  Swimming6 5:25:00
  Core workout5 5:00:00
  Total23 52:10:27 656.6 1056.69 4277

» now

Friday Jul 31, 2009 #

Running hills 1:00:00 [4] 7.9 mi (7:36 / mi) +930ft 6:50 / mi
shoes: Asics DS Trainer 14

Tough run today. Started out at 0% and 8:00/mi. Bumped it up .5% and .1 mph every mile; ended up at 4% and 7:19/mi. Tired at the end.

Running intervals 15:00 [4] 2.1 mi (7:09 / mi)

1' on (@ 6:00/mi), 1' off (@ 8:34/mi), all out on the last interval.

Swimming 45:00 [3]

Light WU, then 100-500-100 pyramid, trying to keep all the splits relatively the same. Followed it up with timed 100s.

Thursday Jul 30, 2009 #

Running 1:24:15 [3] 10.3 mi (8:11 / mi)
shoes: Asics DS Trainer 14

Run this afternoon in the HEAT. Wow. Oppressively hot. Felt good to be on a longer run, but boy, it was tough out there. I think I sucked down both of my bottles from my fuel belt in the first mile...

Tuesday Jul 28, 2009 #

Biking 1:48:22 [3] 32.8 mi (18.2 mph)

Around the lake, up on to the Plateau for a bit, tooled around Avondale... a little bit of everything today. Did some intervals where I could (30" on, 1' off). Hotter than a two dollar pistol.

Swimming 1:20:00 [2]

OWS at Idylwood with Stacey, Wille, D'Shane, and Gregg. Good times! Just went back and forth along the "swim lane". Definitely not "swimming" the entire time, treaded water and waited and talked too.

Monday Jul 27, 2009 #

Running 34:00 [2] 4.0 mi (8:30 / mi)
shoes: Asics DS Trainer 14

Time and distance a guess. Hit the usual loop for a very light run... still broke a serious sweat before I made it down the block.

Sunday Jul 26, 2009 #

Biking hills 53:40 [3] 16.4 mi (18.3 mph)

Bike ride up to Jeff's and back to hang out to the pool.

Saturday Jul 25, 2009 #

Biking long 5:11:48 [4] 105.2 mi (20.2 mph)

Out 202 through Fall City, up Snoqualmie Falls and out to North Bend. Took a right and went up to Rattlesnake Lake. Turned around and then headed back. Took a right by the ballfield right outside Fall City, along the slough area, through Carnation and the valley. Up Woodinville-Duvall road, right on Mink through to Avondale, then back through Marymoor, and one loop of the lake to put me over the century mark.

This was a breakthrough ride. Good climbing and still managed to maintain over 20 mph. Didn't catch an inordinate number of lights or anything, but the power and speed was flowing nicely. Watts were decent (NP = 181w) and I maintained aero virtually the entire time (exceptions were climbing north side of Snoqualmie Falls, up Rattlesnake, and most of the Woodinville-Duvall hill). I felt strong, no nutritional issues... very zen and connected on the bike today. Maybe the strongest I've ever felt riding.

Rode with Tom Peterson of Team Garmin for about 3 miles just before Snoqualmie Falls. I just thought he was another guy in Garmin kit but then I noticed the team-issue Felt... We talked briefly (very polite!), but then he turned off before I could drop him on the climb :)

Tom Peterson
on the Garmin page.

I also got stung by a bee on the ankle... no idea how that happened but it hurt!

Friday Jul 24, 2009 #

Swimming 1:10:00 [3]

Nice long swim today: WU, then 100 -> 500 -> 100 pyramid, about 15 seconds in between each. Did some drills, then did repeat 200s. Perhaps the best swim so far of the season (which happens easily when you've only been in the pool a handful of times...)

Biking 40:00 [2] 12.0 mi (18.0 mph)

Easy WU and CD around the threshold test

Biking 26:52 [5] 10.0 mi (22.3 mph)

Flat 10 mile TT on computrainer. Avg = 267w, 95% = 253w. About a 2-3w improvement since last time, which I'll take considering my legs are a little tired from the biking over the past week.

Thursday Jul 23, 2009 #

Core workout 1:00:00 [3]

With Kelsey: lots of balance stuff today, obliques and abs. I feel stronger and much more balanced after all of this.

Running 20:00 [2] 2.7 mi (7:24 / mi)
shoes: Asics DS Trainer 14

Quick run before the workout with Kelsey

Wednesday Jul 22, 2009 #

Biking 2:02:13 [3] 33.9 mi (16.6 mph)

With DJ: out 202, up Ames, the left to head out in the valley. Up Woodinville-Duvall to Avondale, then on to the last part of the 7 Hills course. Nice ride! Weather was perfect.

Tuesday Jul 21, 2009 #

Core workout 1:00:00 [3]

With Kelsey: upper ab work today, glutes, and lower back. I'm feeling much more balanced and capable during this stuff, which is great. I can feel the difference, especially when climbing out of the saddle: much more connected and stronger.

Biking 1:53:15 [3] 28.8 mi (15.3 mph)

With D'Shane, the Chris's, and Birdy: started at Marymoor, then headed south on W Lake Sammy. Under the freeway and then south on Newport. Hit Zoo Hill (haven't done that since the time trial... hasn't gotten any easier), and just powered up it (avg = 247w). Back down through Issaquah and then finished around the lake; hammered it up the one hill on the W side of the lake (avg = 433w for just under a minute) Nice night and good ride!

Sunday Jul 19, 2009 #

Biking hills 1:57:10 [4] 31.9 mi (16.3 mph) +3347ft

Different sort of route today: left from the house, then along W Lake Sammy to 34th (right by Vasa Park). Took a right and then climbed up and under the freeway. Crossed Newport Way by the elementary school/base of Birds' hill, then climbed up to Horizon View (found this from Avg gradient = 6.4%, max at 19%. Nice view of Bellevue from up there! Then went back down and climbed past the Birds' house to make sure it hadn't burned down or anything, and back down to Newport Way. Took a right and went up 164th; went back down and did a repeat. Then back along Newport until Lakemont. Up and down twice. Then back along E Lake Sammy and home. Almost 3350 of climbing today.

Saturday Jul 18, 2009 #

Biking hills 1:03:22 [5] 20.9 mi (19.8 mph)

Left from Marymoor, out 202 and up and over Ames. Then out along the valley and up the back side of Novelty. Down to Avondale and back to Marymoor. This is a fun and very difficult ride when you're pushing the entire time. I stayed in aero with the exception of Ames and Novelty and went as hard as I could, really wringing out the legs. Didn't catch a single light and still averaged about 20 mph over the whole thing (with ~ 6-7 mph up Novelty... that's a b&*$% of a hill to go all out)

Good route... I might use this as a good 1 hour test route since it has a good combination of flats, rollers, and hills.

Running 58:33 [3] 7.6 mi (7:42 / mi)
shoes: Asics DS Trainer 14

Brick right after hill workout. Out and back along E Lake Sammy. Went out for 30 minutes, and then tried to make it back for a neg split. Didn't push too hard, just a comfortable pace. Beautiful night!

Friday Jul 17, 2009 #

Biking hills 3:12:22 [4] 58.6 mi (18.3 mph)

Pushed HARD today on the 7 Hills route. Tried to keep the wattage up, and threw in some intervals on the flats. Once that was over, just cruised around Redmond/Avondale for a bit and hit as many hills as I could. The +1 on the way back to the house was a killer. Wiped.

Thursday Jul 16, 2009 #

Core workout 1:00:00 [3]

With Kelsey: 80% lower back stuff today. Lots of hyperextensions, more core work. This was a tough day. Stretched out heavily afterward.

Running 20:00 [3] 2.8 mi (7:09 / mi)
shoes: Asics DS Trainer 14

Quick run before meeting with Kelsey.

Swimming 1:00:00 [3]

Started out with a good WU, then just started doing 400s. Felt decent, but I'm definitely going to get some lessons after Lake Stevens. Big swim focus in this offseason!

Tuesday Jul 14, 2009 #

Running 30:00 [3] 4.3 mi (6:59 / mi)
shoes: Asics DS Trainer 14

Quick run before meeting with Kelsey. Faster pace today... it felt nice to move the legs after not feeling well.

Core workout 1:00:00 [3]

With Kelsey. Core, core, core. One-legged airplanes with bicep and tricep extensions, swim kicks with ankle weights, planks on swedish ball and bosu, roll-ups with ball (straight leg and bent knee), Skin the Cats. I have a WEAK lower back... gotta work on that.

Swimming 25:00 [3]

Quick swim. Goggles were bothering me the whole time... wonderful.

Monday Jul 13, 2009 #


Felt sick the last few days: sort of flu-like, minor cough, very stuffy, minor aches. Hopefully it clears up soon...

Saturday Jul 11, 2009 #

Biking hills 2:57:20 [3] 42.3 mi (14.3 mph)

7(+1) Hills of Kirkland with Kimmy: nice ride today! Weather was beautiful. Not nearly as many cyclists out as I would've thought. First time for Kim on this course, and of course, the Diesel knocked it out.

Friday Jul 10, 2009 #

Biking 2:00:00 [3] 35.8 mi (17.9 mph)

On CT: just started riding the Wildflower half course. Didn't calibrate, just started riding.

Thursday Jul 9, 2009 #

Biking 1:15:00 [2] 21.0 mi (16.8 mph)

With D'Shane: first time I rode with him. He's doing great! He loves the bike I built for him, and he looks pretty comfortable. He's got good speed and is working on the endurance part (not all that necessary for his first sprint tri in a couple of months). Good times! Threw in some hill repeats after I left him at Marymoor.

Wednesday Jul 8, 2009 #

Running 1:48:15 [3] 12.8 mi (8:27 / mi)
shoes: Asics DS Trainer 14

Nice longer run today. Kept the HR down and went very easy.

Tuesday Jul 7, 2009 #

Running 35:00 [3] 4.3 mi (8:08 / mi)
shoes: Asics DS Trainer 14

Bit of a run before and after working out with Kelsey

Core workout 1:00:00 [3]

With Kelsey: some more advanced work today, multiple muscle groups.

Saturday Jul 4, 2009 #

Biking 3:35:00 [3] 65.6 mi (18.3 mph)

With Birdy in Chelan: went from Manson around the lake and then did the Chelanman Half course (sort of, reversed the sections): up Bear Mtn, then up Navarre Coulee and down to the state park on the other side, left toward 25 Mile Creek and the out and back, then back toward Chelan and Manson. Hot today: SRM was reading 104 while we were coming back toward town. Salty at the end; could've used a few more Thermolytes. Great ride, I really enjoyed it!

Friday Jul 3, 2009 #

Biking 2:07:30 [3] 36.6 mi (17.2 mph)

With Jill in Chelan: a really nice ride around the southern end of the lake, from Manson, through Chelan, and around to the state park on the other side. It was wonderful!

Wednesday Jul 1, 2009 #

Swimming 45:00 [3]

Quick WU, then 3 x [500 @ 80%, :30 RI,100 @ 100%, :30 RI]. These felt ok. Then some easy 100s.

Biking hills 2:27:38 [3] 41.9 mi (17.0 mph)

7 Hills route. Did 1' on, 2' off whenever I could, trying to hold >320w. Almost fell over on Winery. Not much in the legs. Tried the De Soto Coolwings today... those work really well!

Running 28:52 [3] 4.1 mi (7:02 / mi)
shoes: Asics DS Trainer 14

Legs were tired to start, then loosened a bit, so I opened it up as best I could. Negative split: first half at 7:20s, second half at 6:40s.

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