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Training Log Archive: Ryan Perovich

In the 31 days ending Oct 31, 2009:

activity # timemileskm+ft
  Running25 26:58:59 176.16(9:11) 283.5(5:43)
  Biking2 2:18:51 42.6(18.4/h) 68.56(29.6/h)
  Mountain Biking1 1:11:56 6.81(5.7/h) 10.96(9.1/h)
  P90X1 1:00:00
  Workout1 20:00
  Total25 31:49:46 225.57 363.02

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Friday Oct 30, 2009 #

Running 35:00 [3] 4.2 mi (8:20 / mi)
shoes: K-Swiss Kona

With Birdy: normal loop around the neighborhood. Nice run! Weather was warmer than expected = too many layers!

Thursday Oct 29, 2009 #

Running 1:08:10 [3] 7.9 mi (8:38 / mi)
shoes: K-Swiss Kona

Easy run today. Chilly out, so it took a few minutes to catch my breath.

Wednesday Oct 28, 2009 #

Note

Tired today... took a short nap after work. Right calf is a little tight, gotta roll that out.

Tuesday Oct 27, 2009 #

Running hills 1:18:00 [3] 6.9 mi (11:18 / mi)
shoes: Vasque Aethertech

TAT at Cougar... a few, uh, "logistical" issues. But a good turnout, a nice group and great weather. No complaints there!

Sunday Oct 25, 2009 #

Running 1:56:00 [3] 14.56 mi (7:58 / mi)
shoes: K-Swiss Kona

With Birdy: left from the elementary school (no, not that one, the other one), then ran along E Lake Sammy back to the foot of the hill by our house and back. Felt good to knock out a longer run!

Saturday Oct 24, 2009 #

Running hills 1:08:00 [3] 5.2 mi (13:05 / mi)

With Jill up at Cougar: nice trail run with headlamps... no woodland animal encounters, thankfully!

Friday Oct 23, 2009 #

Biking 1:18:51 [3] 24.6 mi (18.7 mph)

CT course... good hill halfway through (>12%). Nice ride.

Running 30:00 [3] 3.6 mi (8:20 / mi)
shoes: K-Swiss Kona

Brick after bike... windy and rainy, but still got the run in.

Thursday Oct 22, 2009 #

Running 1:09:20 [3] 8.4 mi (8:15 / mi)
shoes: K-Swiss Kona

Out 40th, loop around PC, up hill to Bridle Trails, down the other side, back along 520 paved path, then down to 51st and home.

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

On the CT: held a steady 170w for an hour. Bike fitness is pretty low, unfortunately, but I think it'll come back quickly.

Wednesday Oct 21, 2009 #

Running 29:00 [3] 3.6 mi (8:03 / mi)
shoes: K-Swiss Kona

Easy run today... right achilles is still a little tight.

Tuesday Oct 20, 2009 #

Running hills 40:00 [3] 3.2 mi (12:30 / mi)
shoes: Vasque Aethertech

TAT at Cougar with the usual suspects. Kimmy and I headed back before the other guys: she because Kona wanted to eat something, me because my right achilles was bothering me a little, especially up Lost Beagle.

Sunday Oct 18, 2009 #

Running 25:00 [3] 3.1 mi (8:04 / mi)
shoes: K-Swiss Kona

The Run for Hope 5k at Seward with Austin. We started off at a nice pace, only walked up the main hill, and then brought it home strong. Time is a guess: we started at the very back of the run pack and the clock said 26:00 when we finished. Based on estimated pace, I'd say we ran low 8:00s...

Running hills 1:51:00 [3] 7.8 mi (14:14 / mi)
shoes: Vasque Aethertech

Up at Cougar with Morris and Birdy: they were going to do the half mary loop, but I had to check out early to pick up Austin. Nice run! The Wilderness loop is tough going, especially coming up that backside with the switchbacks! Hopefully the boys brought it home strong!

Saturday Oct 17, 2009 #

Running 40:00 [3] 5.12 mi (7:49 / mi)
shoes: K-Swiss Kona

Nice easy run today at the PC with Jill

Running 13:00 [3] 1.66 mi (7:50 / mi)
shoes: K-Swiss Kona

Ran back from the PC to the house... right before it started raining hard again

Friday Oct 16, 2009 #

Running 8:18 [2] 1.0 mi (8:18 / mi)
shoes: K-Swiss Kona

With Jill at the PC: ran a 1 mile WU before the main set.

Running race 9:13 [5] 1.6 mi (5:46 / mi)
shoes: K-Swiss Kona

Intention: run a 5k on the treadmill. I got halfway through and just didn't have it in me today. Pace might have been a touch aggressive. Felt smooth, HR was ok, but the legs just didn't have any "go"... still tired from my last interval run.

Running 24:31 [2] 3.07 mi (7:59 / mi)
shoes: K-Swiss Kona

Instead of the 5k, just did an easier run. Sped it up a bit toward at the end.

Thursday Oct 15, 2009 #

Running 30:00 [3] 3.6 mi (8:20 / mi)
shoes: K-Swiss Kona

Easy run tonight after the hard intervals yesterday. I can tell that my legs are still tired from yesterday...

Wednesday Oct 14, 2009 #

Running 16:00 [2] 2.0 mi (8:00 / mi)
shoes: K-Swiss Kona

At PC: WU and CD before main set

Running intervals 56:00 [5] 8.8 mi (6:22 / mi)
shoes: K-Swiss Kona

TOUGH workout tonight. 8 x [1 mi @ 6:00/mi, 1' off] First three intervals were ok, fourth and fifth were tough, just barely made it on the sixth, stumbled through the seventh, dying on the eighth. The treadmill barely slows down enough during the minute off so it's not really even a full rest. Goal is to build this to 10x at <6:00/mi

Workout 20:00 [3]

One leg abduction/adduction/extensions with weights; pull ups; single leg extensions; leg press

Tuesday Oct 13, 2009 #

Running hills 1:23:50 [3] 7.44 mi (11:16 / mi)
shoes: Vasque Aethertech

Tuesday night run up at Cougar with the usual suspects. Nice night for a run, and the weather held out!

Monday Oct 12, 2009 #

Running 28:30 [3] 3.6 mi (7:55 / mi)
shoes: K-Swiss Kona

Usual loop. Feeling a little congested...uh oh...

Saturday Oct 10, 2009 #

Running 28:35 [4] 4.2 mi (6:48 / mi)
shoes: K-Swiss Kona

Fast run tonight... watching the Kona finishers must've gotten me fired up. Legs felt fast and good. Did the second mile concentrating on keeping my cadence, but lengthening the stride; third mile was increasing the cadence slightly while keeping the stride length; last mile was keeping that increased cadence but lengthening the stride a bit more. Negative split.

Friday Oct 9, 2009 #

Running 1:06:00 [3] 8.4 mi (7:51 / mi)
shoes: K-Swiss Kona

Longer run today after work. Tried the new K-Swiss Konas... dig 'em! Pretty light (lighter than the DS Trainer), just a little support (which matches well with my orthotics), and nice and snug in the toebox. These seemed pretty stiff, so I'm not sure I could use them all the time. Felt strong today, HR was low.

P90X 1:00:00 [3]

Good lord. All arms and triceps. I haven't done that many pullups for a LONG time, and now my arms are very tired.

Thursday Oct 8, 2009 #

Running hills 34:00 [4] 3.2 mi (10:37 / mi)
shoes: Asics DS Trainer 14

12 x hill repeats, then some easy running along 156th. Repeats were at 90%, really pushing it up the hill, slow jog down. Felt strong.

Mountain Biking 1:11:56 [3] 6.81 mi (5.7 mph)

Up at Cougar at night. Wow! What a blast! I've never done trails like this at night, so it was fun once I reacquainted myself with my mountain bike.

Tuesday Oct 6, 2009 #

Running 29:15 [3] 3.6 mi (8:07 / mi)
shoes: Asics DS Trainer 14

First run of the day: usual loop, slow/moderate pace. Getting the legs warmed up for tonight's run...

Running 28:52 [2] 2.6 mi (11:06 / mi)
shoes: Asics DS Trainer 14

With Birdy and the dog: up to the park, some side streets, down on a trail, and then back up the steep hill to the house.

Running hills 1:59:00 [3] 10.0 mi (11:54 / mi)
shoes: Vasque Aethertech

Up at Cougar for the Tuesday night run. Good group. Did some unexpected speedwork. Nice night for a run: weather was perfect. Quads are sore.

Monday Oct 5, 2009 #

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

Light and easy run after work... usual loop.

Sunday Oct 4, 2009 #

Running hills 1:51:00 [4] 8.61 mi (12:54 / mi)
shoes: Vasque Aethertech

Up at Cougar Mtn with Kimmy and Birdy: standard route with the addition of the Wilderness loop... it was tough going up and down that route!

Saturday Oct 3, 2009 #

Running 33:15 [3] 4.1 mi (8:07 / mi)

Run from Marymoor after Ryanne's soccer game. Up along 520, down 40th and home. Easier run after yesterday.

Friday Oct 2, 2009 #

Running 1:49:10 [4] 14.8 mi (7:23 / mi)
shoes: Asics DS Trainer 14

Faster run today. Started off on the usual loop, then down 520 path to Marymoor. Out and back and then home. Took the Garmin:

Splits:
7:41
7:31
7:17 (partial downhill)
7:09 (partial downhill)
7:16
7:14
7:18
7:19
7:17
7:19
7:22
7:20
7:21
7:17

Felt fast today... quick leg turnover. No HR, but probably in the mid-high 160s.



Thursday Oct 1, 2009 #

Running 51:00 [3] 6.7 mi (7:37 / mi)
shoes: Asics DS Trainer 14

Longer run up to PC, around and back on the normal loop. Felt good today.

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