Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ryan Perovich

In the 31 days ending Jan 31, 2010:

activity	#	time	miles		km		+ft
Running	17	15:21:03	116.24	(7:55)	187.07	(4:55)	974
Biking	7	12:39:06	229.51	(18.1/h)	369.36	(29.2/h)
Snowshoeing	1	5:46:00	11.6	(29:50)	18.67	(18:32)	4530
Swimming	9	5:35:00	9.26	(36:11)	14.9	(22:29)
Trail Running	4	4:47:00	23.5	(12:13)	37.82	(7:35)
Workout	5	2:35:00	10.0		16.09
Total	26	46:43:09	400.11		643.91		5504

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Sunday Jan 31, 2010 #

Snowshoeing hills 5:46:00 [3] 11.6 mi (29:50 / mi) +4530ft 21:47 / mi

Winter BEAST Adventure race in Salmon La Sac with Birdy and Lance. Haven't been on snowshoes for a while, and certainly nothing as long as this. Not as much orienteering to do since we had a well-worn trail to the checkpoints, but it was fun and the weather was perfect. Knees are sore this morning.

C • BEAST 2

Friday Jan 29, 2010 #

Trail Running hills 51:00 [3] 5.0 mi (10:12 / mi)
shoes: Vasque Aethertech

Early morning (5 am) trail run with Morris, Birdy (with Kona), and Zach... good to get out there, but boy that's EARLY. Trail was nice!

Biking 1:54:58 [3] 33.97 mi (17.7 mph)

With JC: out 202, up and over Ames, through Carnation, up and over Tolt, then back on 202 with a quick hill repeat on 236th(?). Avg 148w, but huge VI because of 1' pulls on the way back and the hills.

Wednesday Jan 27, 2010 #

Running hills 45:00 [4] 5.98 mi (7:31 / mi) +315ft 7:10 / mi
shoes: Asics DS Trainer 15

1st part of main set: 1% for 45'

Running 15:00 [1] 1.8 mi (8:20 / mi)
shoes: Asics DS Trainer 15

WU, CD, and 5' in between sets

Running hills 45:00 [4] 6.09 mi (7:23 / mi) +321ft 7:02 / mi
shoes: Asics DS Trainer 15

2nd part of main set: 1% for 45'

Note

Ugh, not feeling very well... I can feel a head cold coming on...

Tuesday Jan 26, 2010 #

Note

Rest day, sort of: spent 4.5 hours power washing, cleaning the garage, moving shelving, and hauling trash

Monday Jan 25, 2010 #

Swimming 45:00 [3] 2.0 km (22:30 / km)

Easy swim with Birdy. Still working primarily on form, trying to string a quality 200 together; usually I'll get through 5 or 6 laps with good form and proper swim thoughts but then something goes awry... stop, regroup... I do feel much better though, so that's encouraging. At this point, the distance isn't a concern, just holding form.

Running 16:00 [2] 2.0 mi (8:00 / mi)
shoes: Asics DS Trainer 15

Easy WU and CD around main set

Running intervals 25:00 [5] 3.98 mi (6:17 / mi)
shoes: Asics DS Trainer 15

4,3,2,1s: 4' @ 6:00/mi, 3' @ 5:30/mi, 2' @ 5:00/mi, 1' @ 4:48/mi (12.5 mph = max on new treadmills). 5' easy jog in between, then repeat. Couldn't finish the entire second set, so I finished it off at 6:30/mi for the final 6 minutes.

First 10 minute build averaged 5:30/mi for 10 minutes. At my running limit, once I go way above my threshold, it takes a larger toll than sustained effort; I feel like a consistent 5:30/mi for 10' would be way easier than this...

Sunday Jan 24, 2010 #

Biking 1:42:37 [3] 29.74 mi (17.4 mph)

Around Lake Sammy with Birdy... had a nice tempo ride, and it felt good to be outside, even if it was a bit chilly to start off. After we finished the loop, we tacked on a bit more on Marymoor. Avg 162w.

Saturday Jan 23, 2010 #

Biking hills 2:48:07 [3] 51.2 mi (18.3 mph)

7+1 and a little more along Marymoor/BG. Also threw in a repeat on Simonds for kicks. Nice day, only got sprinkled on for the last 1/4 of the ride.

Friday Jan 22, 2010 #

Running 1:28:41 [2] 10.0 mi (8:52 / mi)
shoes: Asics DS Trainer 15

Very easy run today, HR <152. Just some miles...

Workout 20:00 [3]

More upper body stuff: [lat pulldowns until exhaustion, gravitron, deltoid rows] repeat 3x

Thursday Jan 21, 2010 #

Running hills 30:00 [4] 4.42 mi (6:47 / mi) +338ft 6:20 / mi
shoes: Asics DS Trainer 15

On the treadmill: started off at 1% -> 3%; increased pace as well. Not bad, but my legs are tired.

Swimming 45:00 [3] 1.7 km (26:28 / km)

Usual WU, then 2 x 10'. Did some drills, then finished with 10 x 50, averaged 44", final was 38".

Wednesday Jan 20, 2010 #

Biking hills 2:19:40 [3] 41.4 mi (17.8 mph)

7+1 Hills course. Nice riding weather, but Winery and the +1 at the end were tough. Felt good to be outside though.

Tuesday Jan 19, 2010 #

Swimming 30:00 [3] 1.0 km (30:00 / km)

Just a few random laps with Birdy... nice to get in a swim before tonight's TAT

Trail Running 1:08:00 [2] 5.0 mi (13:36 / mi)
shoes: Vasque Aethertech

TAT with the group. Nice night for a run! Good temp, no wind or rain... and a delicious Coors Light afterward.

Monday Jan 18, 2010 #

Running 17:52 [5] 3.1 mi (5:46 / mi)
shoes: Asics DS Trainer 15

Fastest 5k I've been able to do on the treadmill. Felt good and increased the pace every half mile.

C • impressive! 2

Running 20:00 [1] 2.2 mi (9:05 / mi)
shoes: Asics DS Trainer 15

Easy WU and CD around main set

Workout 35:00 [3]

Another kitchen sink workout, but focus on legs: hamstring/glute curls, leg press, quad/glute slide extensions, gravitron, lat/deltoid rows, repeated each a couple times

Sunday Jan 17, 2010 #

Running 1:00:00 [1] 6.13 mi (9:47 / mi)
shoes: Asics DS Trainer 15

Easy run this morning, nothing fancy.

Workout 30:00 [3]

Kitchen sink workout: lat pulldowns, gravitron, leg press, calf press, hamstring/glute curls, deltoid press, hip adductor/abductors, single leg extensions, tricep extensions, back extensions, wall sits with medicine ball

Saturday Jan 16, 2010 #

Running 30:00 [1] 3.18 mi (9:26 / mi)
shoes: Asics DS Trainer 15

Easy WU and CD after main set

Running intervals 30:00 [5] 4.72 mi (6:21 / mi)
shoes: Asics DS Trainer 15

2' on, 2' off again, this time starting from 5:42/mi on, 7:30/mi off; increased all the way to the end. This time was definitely harder.

Swimming 30:00 [2] 1.3 km (23:05 / km)

Very easy laps today, just some random 100s and 200s concentrating on different things: high elbow, rotation, etc. Felt good.

Friday Jan 15, 2010 #

Running 1:00:00 [1] 6.38 mi (9:24 / mi)
shoes: Asics DS Trainer 15

Easy run after yesterday's speedwork. Kept HR low.

Workout 30:00 [3] 10.0 mi (3:00 / mi)

Hopped off the treadmill and went to the stationary horizontal bike. Dialed up the resistance so I could work the quads

Running 30:00 [3] 4.1 mi (7:19 / mi)
shoes: Asics DS Trainer 15

Back on to the treadmill after the stationary bike

Workout 20:00 [3]

Upper body work, especially swimming muscle groups: lat pulldowns (single arm and together), core rotation, tricep extensions, upright row, gravitron

Thursday Jan 14, 2010 #

Running intervals 30:00 [5] 4.69 mi (6:24 / mi)
shoes: Asics DS Trainer 15

2' on, 2' off. Started at 6:00/mi on, 8:00/mi off. Bumped up the speed on both to finish at 5:00/mi on, 6:42/mi off. Felt really good today.

Running 16:00 [2] 2.0 mi (8:00 / mi)
shoes: Asics DS Trainer 15

Easy WU and CD around main set

Swimming 30:00 [2] 1.3 km (23:05 / km)

2 easy 500s, then some 5 timed 50s on the :45. Felt okay.

Wednesday Jan 13, 2010 #

Biking 1:03:22 [4] 21.4 mi (20.3 mph)

Chris' Winter Ride on the CT. 193 avg watts. Not bad, but definitely below where I was last year. 2.09 calibration.

Tuesday Jan 12, 2010 #

Running 30:00 [1] 3.08 mi (9:44 / mi)
shoes: Asics DS Trainer 15

Easy run in anticipation of tonight's TAT; very low HR.

Swimming 55:00 [3] 2.6 km (21:09 / km)

100 WU, then 100-500 pyramid. Pretty relaxed set, nothing hard. Then drills by 100: catch up, one handed, fist, etc.

Trail Running 1:18:00 [3] 6.0 mi (13:00 / mi)
shoes: Solomon XCR Gore-tex

Wet and sloshy on the TAT tonight. Good group to run with, nice pace, and a pony keg to cap off the night!

Sunday Jan 10, 2010 #

Biking 1:50:22 [3] 31.8 mi (17.3 mph)

Nice ride with Grant. We did part of the 7 Hills metric century ride, out along Avondale, some backroads, then up Education hill and back down through Marymoor. Tacked on some E Lake Sammy for a few more miles. Good push; 173w avg.

Saturday Jan 9, 2010 #

Running 1:00:00 [3] 7.71 mi (7:47 / mi)
shoes: Asics DS Trainer 14

Easy run, didn't push at all. Negative split by bumping the speed up one tick at the halfway point. When are my new shoes going to get here! Almost 300 miles on these and I can feel it...

Workout 20:00 [2]

Man, it's been a while since I've done a circuit of any kind, and I can tell. Gravitron (standard set of 6 x 60 @ 11), single leg lifts (4 x 10 @ 70 lbs per leg), lat pulldowns, abduction and adductions. I need more lat work for the swim.

Friday Jan 8, 2010 #

Running intervals 1:03:00 [5] 8.6 mi (7:20 / mi)

Hard run today. 10' WU, timed 5k, 5' very easy, timed 5k, 10' CD. I tried to evenly split the 5k, except for the last mile of the 2nd 5k when I went all out.

First 5k = 19:07 (6:10/mi avg)
Second 5k = 18:52 (6:05/mi avg)

Had a little bit left at the end, so I might have been able to push a bit harder. Recovery HR went from 196 (at the end of the second 5k) to 142 in two minutes while still jogging.

Swimming 30:00 [2] 1.7 km (17:39 / km)

Small WU, then 3 x 500 after the run. Didn't keep track of pace, just an easy swim.

Thursday Jan 7, 2010 #

Biking intervals 1:00:00 [4] 20.0 mi (20.0 mph)

On CT: 5' WU, 10 x [2' @ 250w, 3' @ 150w], 5' CD. Can't really tell mileage, so it's a guess... Not too difficult to hold the 250w, but I have lost bike fitness since last year.

At my current weight, 250w = 4.1 w/kg. I'd like to build my FTP up to 240ish and drop a kg to be right around 4.0 w/kg.

Running 28:30 [3] 3.6 mi (7:55 / mi)
shoes: Asics DS Trainer 14

Easy brick after the CT. Time to retire the shoes; new Trainer 15s are on the way!

Wednesday Jan 6, 2010 #

Running 1:00:00 [2] 6.72 mi (8:56 / mi)
shoes: Asics DS Trainer 14

Very easy run on the treadmill at the PC, and kept HR very low

Swimming 40:00 [4] 1.8 km (22:13 / km)

Usual WU, then 3x 500s alternating 100 easy, 100 hard. Then 3 x 100 all out (but trying to hold the same for all 3), which went 1:26, 1:29, 1:28. All in all, not bad for me.

Tuesday Jan 5, 2010 #

Trail Running 1:30:00 [3] 7.5 mi (12:00 / mi)
shoes: Vasque Aethertech

TAT in HEAVY fog... just five of us. Pushed hard up Lost Beagle.

Sunday Jan 3, 2010 #

Running 45:00 [1] 5.1 mi (8:49 / mi)
shoes: Asics DS Trainer 14

VERY easy run today. HR <150. One of my mantras for this season will be: "If you're going to go easy, go EASY. If you're going to go hard, go HARD." Pay attention to how much gray zone S/B/R I do, since it's not stimulating any growth nor is it providing active recovery. This is not to say that LSD doesn't have a place in training, but I want to be more aware of how much I do so I'm not excluding either end of the spectrum.

Saturday Jan 2, 2010 #

Running 16:00 [3] 2.0 mi (8:00 / mi)
shoes: Asics DS Trainer 14

WU and CD around main set

Running intervals 30:00 [5] 4.73 mi (6:21 / mi)
shoes: Asics DS Trainer 14

30': [2' @ 5:30/mi, 2' @ 7:30/mi], increased it slightly over the last 2 intervals.

Friday Jan 1, 2010 #

Running 30:00 [3] 3.93 mi (7:38 / mi)
shoes: Asics DS Trainer 14

Started off relatively slow, then kept increasing the speed, sprinted for the last minute (12.5 mph = 4:38/mi). New treadmills at the PC are nice! much smoother and quieter.

Swimming 30:00 [3] 1.5 km (20:00 / km)

Easy swim, lots of drills broken down in 50s and 100s. Did a few timed 200s just to see where I'm at (faster than I thought I'd be, frankly), but still mainly concentrating on form rather than building swim fitness yet. I'll slowly ramp up the volume over the next month.

Note

Goals for 2010:

1) Increase swimming volume
2) Keep the running fitness I've built
3) Increase FTP to ~ 240-245ish
4) Key races:

Boise goal times:
Swim :38
Bike 2:28
Run 1:35
T1 + T2 :03

Total = 4:44 (<4:50 would be the goal here)

Lake Stevens:
Swim :38
Bike 2:33
Run 1:36
T1 + T2 :03

Total = 4:50 (take ~5' off my previous 4:58 would be great)

5) Run at least one 50km trail run

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