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Training Log Archive: Ryan Perovich

In the 31 days ending Aug 31, 2009:

activity # timemileskm+ft
  Biking9 16:14:43 280.55(17.3/h) 451.5(27.8/h)
  Running10 8:57:10 68.31(7:52) 109.93(4:53)
  Swimming5 3:35:04 1.2 1.93
  Total17 28:46:57 350.06 563.36

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Thursday Aug 27, 2009 #

Running 35:20 [3] 4.45 mi (7:56 / mi)
shoes: Asics DS Trainer 14

Run with Birdy at Marymoor

Wednesday Aug 26, 2009 #

Running 1:12:30 [2] 8.6 mi (8:26 / mi)
shoes: Asics DS Trainer 14

Very light and easy run. Maffetone work: low and controlled HR (avg 154), to the point of walking on the hills to keep HR down if necessary.

Sunday Aug 23, 2009 #

Biking 1:14:00 [2] 19.2 mi (15.6 mph)

Easy ride out and back along Marymoor with my sweetie. Beautiful night!

Saturday Aug 22, 2009 #

Running 57:00 [2] 6.9 mi (8:16 / mi)
shoes: Asics DS Trainer 14

Easy run. Out through Marymoor to the E Lake Sammy trail and back. Just an easy jog.

Tuesday Aug 18, 2009 #

Biking 1:07:20 [2] 18.9 mi (16.8 mph)

Easy ride with Crow: E side of the lake until we ran into construction, then back along W side, up Northup and back home. Good spin of the legs.

Swimming 40:00 [2]

OWS at Idylwood with D'Shane and Gregg. Just did some laps, nothing fancy.

Sunday Aug 16, 2009 #

Swimming race 40:04 [5] 1.2 mi (33:24 / mi)

Not a bad swim for me. I'm not fast, nor have I been swimming all that much...(only 26.5 hours in the pool since the beginning of the year?!?), so I didn't expect too much. Nevertheless, it's good to at least be in the ballpark of what I should be able to do, unlike Boise. This offseason is the time to improve the swim.

Biking race 2:36:34 [5] 56.75 mi (21.7 mph)

Solid bike leg. 3rd fastest in the AG. Good even splits: average was 184w (first half: avg 183w, NP 200w; second half: avg 185w, NP 201w). I felt like I applied smooth power, especially over the top of the rollers. Nutrition was in the Speedfil: 4 scoops of Carbopro with 2 Nuun tablets, 1 scoop of Amino Vital for protein, and 2 opened Motivators for stimulants/caffeine. 40oz, 520 calories. Supplemented with 1 Roctane halfway through. Mixture was good and went down very easy.

Running race 1:38:13 [5] 13.1 mi (7:30 / mi)
shoes: Asics DS Trainer 14

Goal was to negative split the run. Unfortunately, they don't break down the run that way in the results, but as best I can figure, I think I did about 50'/48'. Nutrition was a handheld bottle of 4 Roctanes mixed with a little water. I sipped off that throughout the first 11 miles, and alternated GE and water at the aid stations. I felt smooth for the first half, then picked it up when I came back through town. With 800 yards to go, I was fully into my sprint and AGHHH... calf cramp! Stop to stretch... and the quad seizes! GAGGHH. A tentative jog leads to more cramping. Stretch again. Test it again and it seems ok. Sprint it out to the end.


Overall 4:58:11 (T1 = 1:59, T2 = 1:21). SUB 5:00! 7th in AG out of 111. That was my whole goal coming into this season, and I'm so happy I was able to do it. Conditions were ideal, and the race just came together nicely. Now to work on that swim...

Saturday Aug 15, 2009 #

Biking 31:08 [3] 10.3 mi (19.9 mph)

Quick ride along Marymoor, then back along Willows. Short, but fast and hard.

Running 12:30 [3] 1.6 mi (7:49 / mi)
shoes: Asics DS Trainer 14

Quick brick after the ride. Fast on the way out, slow jog on the way home.

Friday Aug 14, 2009 #

Running 31:00 [3] 4.1 mi (7:34 / mi)
shoes: Asics DS Trainer 14

Quick run today: short, sweet, and quick legs. Ran down the hill to W Lake Sammy, out and back, then up 40th and home.

Thursday Aug 13, 2009 #

Biking 1:17:00 [4] 23.9 mi (18.6 mph)

Fast ride with Brian: out Marymoor, then up on Avondale to do part of the 7 Hills MC loop. Pushed HARD on the flats and hills (avg 202w for the main part of the ride, ~ 1 hour), all in aero; then cooled down on the ride back through Marymoor. Hit the final hill to the house hard again (~285w)

Tuesday Aug 11, 2009 #

Running 1:02:37 [3] 7.9 mi (7:56 / mi)
shoes: Asics DS Trainer 14

Usual route through the neighborhoods, then down along the freeway trail to Marymoor, and turned around at the overpass just past the railroad tracks and back. Good run, not too hard, pushed it twice just to get some faster running in. Now to slip on my new compression socks (thanks K + B!) and relax!

Sunday Aug 9, 2009 #

Running 53:00 [3] 6.47 mi (8:12 / mi)
shoes: Avia Avi-Lite II

Run with Birdy in Chelan: pretty warm, but not too bad.

Saturday Aug 8, 2009 #

Biking 3:34:15 [3] 63.6 mi (17.8 mph)

At Chelan: through Chelan out toward the park. Met up with Leann, turned around and went up and over Bear Mountain, up Navarre, then back toward town and home. Good ride!

Friday Aug 7, 2009 #

Running 53:00 [3] 7.1 mi (7:28 / mi)
shoes: Asics DS Trainer 14

Run from the Pro Club: did the Bridle Trails loop but in reverse. Not fun running up the church hill and all the way up Bridle Trails. Felt good on the way back though!

Swimming 1:00:00 [3]

Swim at the PC: nice swim today. Did a 100-500-100 pyramid, holding slightly faster splits than 2 weeks ago. Then did 2 x 10', and did a few faster 100s.

Wednesday Aug 5, 2009 #

Running 1:02:00 [3] 8.09 mi (7:40 / mi)
shoes: Asics DS Trainer 14

Nice run with Jeff M and Birdy along the 'Moor. Nice weather, nice run! Love running with these guys.

Tuesday Aug 4, 2009 #

Swimming 45:00 [2]

Nice OWD at Idylwood, with D'Shane and Wille. Some WU, then 600 and 2 x 400. Spent some time working with Wille; he's doing awesome!

Biking 42:00 [2] 7.2 mi (10.3 mph)

After the swim: down W Lake Sammy, up Northup, then through the neighborhoods, down Bel-Red and 40th back to Idylwood. Bit of an eye-opener for D'Shane, I think...

Sunday Aug 2, 2009 #

Biking 48:10 [2] 12.1 mi (15.1 mph)

With Jill: out 202 and back, just to see how she felt on the bike. Still a little sore, so we cut it a bit short.

Swimming 30:00 [3]

OWS at Idylwood with Jill: water was perfect, swim was relaxing! Nice additional workout today!

Saturday Aug 1, 2009 #

Biking hills 4:24:16 [4] 68.6 mi (15.6 mph)

With Kim, Birdy, and Lance: ride from Greenwater up to Sunrise and back. Beautiful up there! That climb is tough! My SRM has the total elevation gain at 5591 ft.

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