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Training Log Archive: Ryan Perovich

In the 31 days ending Dec 31, 2009:

activity

time

miles

+ft

Biking

11:22:39

201.88

(17.7/h)

324.89

(28.6/h)

Running

9:50:00

70.27

(8:24)

113.09

(5:13)

Swimming

1:35:00

Trail Running

50:00

5.0

(10:00)

8.05

(6:13)

Workout

45:00

Total

24:22:39

277.15

446.03

4:18

0:00

» now

Wednesday Dec 30, 2009 #

Biking 1:15:00 [3] 22.0 mi (17.6 mph)

On CT: did 150w for 30', 175w for 30', 200w for 15'. Not a hard spin, just tempo. Threw in some one legged drills at the end of each set.

Trail Running 50:00 [3] 5.0 mi (10:00 / mi)
shoes: Vasque Aethertech

Up at Cougar with Birdy and Kona. Just a guess on time and distance. Nice run, good comfortable pace.

Tuesday Dec 29, 2009 #

Running 30:00 [3] 3.7 mi (8:06 / mi)
shoes: Asics DS Trainer 14

Easy run on the treadmill. Not much in the legs, still tired from yesterday's ride. IT band is very tight, despite a lot of stretching and rolling.

Monday Dec 28, 2009 #

Biking 4:18:51 [3] 73.48 mi (17.0 mph)

Out 202, up and over Ames, out through the valley, then back toward Carnation. Through Fall City, up and over Snoqualmie Falls, North Bend, and then up Rattlesnake Lake. Hit a nasty headwind from Snoqualmie all the way to North Bend: 215w = 15.1 mph. Headed back the same way, but took a left at the ballfield off 202 to do the BLT course. Way undercaloried since I wasn't planning on going that long; stopped in Snoqualmie on the way back to get a Snickers (delicious!) and refill water. The +1 home was super slow.

C • what the F***k?? 3

Sunday Dec 27, 2009 #

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

Easy ride on the CT. Threw in 2 x 5' spinups, finished it off with some one-legged drills at low and high cadence.

Saturday Dec 26, 2009 #

Running 37:48 [3] 4.4 mi (8:35 / mi)
shoes: K-Swiss Kona

Along E Lake Sammy trail with Crow. Nice easy run, very low HR, since he's still adapting his run to Chi, and his knee has flared up in the past.

Thursday Dec 24, 2009 #

Running 1:08:00 [3] 7.0 mi (9:43 / mi)
shoes: Vasque Aethertech

Up at Cougar with Birdy. Felt the results of a) getting over a cold; b) a little undercaloried; c) dehydrated. Had to walk 2/3 of cave hole, which is never a good sign. Weak at the end. Took down 3/4 of my Nuun/Carbopro in a single gulp when I got back. Beautiful morning though!

Wednesday Dec 23, 2009 #

Running 38:23 [3] 5.0 mi (7:41 / mi)
shoes: Asics DS Trainer 14

Easy run at the PC. Bumped up the speed every mile.

Swimming 1:00:00 [2]

Oh man, much better today. Just a lot of repeat 200s. Main thought today: keep that head down and those legs up. Tried a 6 beat kick... that seems to work ok, helps a little with the rhythm.

Tuesday Dec 22, 2009 #

Running 1:02:00 [3] 6.0 mi (10:20 / mi)
shoes: Asics DS Trainer 14

TAT on the 6 mile loop. Faster paced run tonight. Definitely colder than I had anticipated! Beers afterward tasted good.

Saturday Dec 19, 2009 #

Biking 45:00 [3] 14.0 mi (18.7 mph)

On CT. Getting over (hopefully...) a cold. No energy, but I wanted to do SOMETHING. Ugh.

Tuesday Dec 15, 2009 #

Swimming 35:00 [3]

GAGGHHH. Wow, swimming is NOT good. Very rough.

Saturday Dec 12, 2009 #

Running 30:00 [3] 3.89 mi (7:43 / mi)
shoes: Asics DS Trainer 14

Ran at the PC. No energy, felt tired... I think I may be getting sick :(

Friday Dec 11, 2009 #

Biking 30:00 [3] 10.0 mi (20.0 mph)

Quick spin on the CT. A few minutes of WU, then 1' @ 300w, 2' @ 150w, lather, rinse, repeat. Some one legged drills at the end during recovery.

Thursday Dec 10, 2009 #

Running 56:49 [3] 7.2 mi (7:53 / mi)
shoes: Asics DS Trainer 14

Did my 3.6 mile loop twice to finish off the 100 days. Because of the cold weather it's been difficult to get in a run everyday, unfortunately, and doubling up didn't always happen. Oh well. 100 days, 93 runs, 483.8 miles.

Now bring on swimming!

Biking 1:00:00 [3] 17.9 mi (17.9 mph)

On the CT: did the IMC course from start, up and over McClean, out toward Osoyoos. Passed a ton of people! Well, the guy filming from the motorcycle did, anyway...

Wednesday Dec 9, 2009 #

Biking 45:00 [3] 14.0 mi (18.7 mph)

On the CT: just held a constant 175w

Tuesday Dec 8, 2009 #

Running 30:00 [3] 4.2 mi (7:09 / mi)
shoes: Asics DS Trainer 14

With Birdy and Morris: standard short loop around the PC. It's cold out... not sure how to layer for tonight's TAT

Biking hills 30:00 [4] 8.2 mi (16.4 mph)

Did some of the IMC course on the CT, the rollers past Richter... didn't push it, just kept it controlled.

Running hills 57:00 [4] 6.1 mi (9:21 / mi)
shoes: Vasque Aethertech

TAT run tonight with the boys. Good fast paced run. BRRRRR! It's REALLY cold out there..

Saturday Dec 5, 2009 #

Running 30:00 [3] 3.6 mi (8:20 / mi)
shoes: Asics DS Trainer 14

Slow easy run this morning before the kids' b-ball games. It's COLD.

Running hills 15:00 [3] 1.1 mi (13:38 / mi)
shoes: Asics DS Trainer 14

5x hill repeats at the end of the usual loop

Friday Dec 4, 2009 #

Running intervals 42:00 [5] 6.48 mi (6:29 / mi)
shoes: Asics DS Trainer 14

Tough interval session at the PC: 6 x [6' @ 6:00/mi, 1' @ 10'/mi]. Just like the last time I did this, not enough time on the 1' to fully recover. First three intervals were ok; last three were tough. HR was sky high. Being underhydrated didn't help.

Running 17:00 [2] 2.0 mi (8:30 / mi)

WU and CD around main set.

Workout 45:00 [2]

Hip adductor and abductors; lat pulldowns; Gravitron (6x10 rotation @ 11 setting, 132 lbs); leg extensions (single leg, 3 x 10 @ 65 lbs); calf crunches; glute curls; bicep curls. Lots of stretching at the end.

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