Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ryan Perovich

In the 31 days ending Mar 31, 2010:

activity # timemileskm+ft
  Biking12 27:50:58 470.58(16.9/h) 757.33(27.2/h) 3876
  Running10 11:48:30 88.98(7:58) 143.2(4:57) 1074
  Swimming12 9:30:00 14.11 22.7
  Trail Running6 5:41:00 34.8(9:48) 56.01(6:05)
  Core workout3 3:00:00
  Workout3 1:30:00
  Total27 59:20:28 608.47 979.23 4950

«»
7:22
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Mar 31, 2010 #

Biking hills 2:38:40 [3] 43.96 mi (16.6 mph)

7 Hills + 1: nice ride, I thought it was going to be chillier, so I overdressed. Took off the beanie and gloves halfway through. NP = 171w.

Tuesday Mar 30, 2010 #

Running 1:00:00 [3] 7.27 mi (8:15 / mi)
shoes: Asics DS Trainer 15

Easy run at the PC.

Swimming 30:00 [3] 1.4 km (21:26 / km)

Quick swim today: repeat 200s, shooting for consistent 1:40s for all 5 repeats.

Trail Running 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Vasque Aethertech

Nice TAT with the usual suspects: trail was SLOPPY, but the first time in shorts so far this year.

Monday Mar 29, 2010 #

Running 1:00:00 [4] 8.08 mi (7:26 / mi) +404ft 7:05 / mi
shoes: Asics DS Trainer 15

Started off at .2%, 8:00/mi. Bumped it up .2% and .1 mph every 6 minutes, then went hard (6:36 @ 2.2%) for the last 4 minutes. Good run, at least my legs had some power today.

Swimming 40:00 [3] 1.5 km (26:40 / km)

100,200,300,400, minimal rest in between each, tried to keep consistent splits across all of them. Avg 1:41s for the 400, which was ok. I didn't push very hard though, so I probably could've kept those splits for bit longer. Then SLOW drills.

Kick is all screwy: can't get the hang of kick timing. Irritating.

Sunday Mar 28, 2010 #

Running 55:00 [2] 6.4 mi (8:36 / mi)
shoes: Asics DS Trainer 15

Easy run around the main set: WU for 2 miles, remainder afterward

Running intervals 20:42 [5] 3.3 mi (6:16 / mi)

1 mi @ 5:53/mi, 1' off @ 7:30/mi pace. My goal was to do 6 of these repeats, but I had to quit after 3. Just no go in the legs (cinnamon roll and brownie for breakfast this morning was probably not the best of choices, but they were yummy...) and the HR was too high. Oh well, try again.

Saturday Mar 27, 2010 #

Running 1:00:00 [4] 8.26 mi (7:16 / mi) +427ft 6:56 / mi
shoes: Asics DS Trainer 15

At the PC: steady 1% grade, started out at 8:00/mi, then bumped it up every 3'.

Swimming 35:00 [3] 1.6 km (21:52 / km)

Little swim after the run: 100-400-100 pyramid

Thursday Mar 25, 2010 #

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

With Birdy. Not really sure of the distance, but basically swam a little bit of everything: 200s, timed 100 repeats, some VERY easy drills to get timing (still working on that kick), then a timed 400 to finish it off.

Tuesday Mar 23, 2010 #

Biking 3:20:26 [3] 63.53 mi (19.0 mph)

With Jeff: from the house, out 202 and up and over Ames, through Carnation, then out to Fall City. Across the river towards Snoqualmie, right on SE Fish Hatchery, up and over Snoqualmie Falls, left on the "North Bend loop" (REALLY nice! I like this, thanks Jeff), then back from North Bend to Fall City and home along 202. NP = 184w.

Trail Running 56:00 [3] 5.0 mi (11:12 / mi)
shoes: Vasque Aethertech

TAT, running with Jeannine. Beautiful night, no headlamps, perfect weather. Lots of mosquitoes though!

Monday Mar 22, 2010 #

Swimming 1:00:00 [3] 2.8 km (21:26 / km)

LOTS of drills today, still trying to get the hang of what Erin is trying to teach me. 100-400-100 pyramid, then repeat 200s concentrating on pull and kick. Kick timing is way off and it's slowing me down.

Biking intervals 15:00 [3] 5.0 mi (20.0 mph)

On the CT: quick interval session after Austin's game: 3' WU, then 5 x [1' @ 300w, 1' @ 150w], 2' single leg.

Sunday Mar 21, 2010 #

Biking 1:45:00 [3] 27.0 mi (15.4 mph)

With Grant and Birdy: time and distance are approximations (lots of walking the bikes). Rode from Birdy's house out to MI to watch the half mary; some not-so-smart riding on E Mercer Way against traffic: runners on the right, no shoulder on the left. Then biked home. Some good climbing on this route as always.

Trail Running hills 1:00:00 [3] 5.8 mi (10:21 / mi)
shoes: Vasque Aethertech

Up at Cougar with Birdy: after the bike ride, headed up to Cougar to take Kona for a little run. Birdy and I were definitely tired. Not enough calories today.

Saturday Mar 20, 2010 #

Running 1:08:00 [3] 8.1 mi (8:24 / mi)
shoes: Asics DS Trainer 15

Easier paced run today. From the house, out around the Pro Club, down 156th for some more distance and home. Nice weather!

Swimming 45:00 [3]

Trying to integrate some of the stuff Erin taught me: I've got the shorter reach and extension, but the two beat kick without "snapping and stopping" is a little tougher: extend that kick and keep the toes pointed. Good example is Laure Manaudou here (out in front)




type="application/x-shockwave-flash"
wmode="transparent" width="425" height="350" />

Friday Mar 19, 2010 #

Biking 2:45:22 [3] 48.37 mi (17.6 mph)

With Jeff: from the house, out Avondale, up to W/D road and down into the valley. Over the rollers toward Snohomish, then took a sharp left and went through Maltby. Through Paradise Lake area, back to W/D road, left along Avondale, right up part of 7 Hills metric ride, dropped down to Marymoor and home. NP = 186w.

Thursday Mar 18, 2010 #

Core workout 1:00:00 [4]

Another workout with Kelsey: lots of obliques and hip flexors today. I can feel that I've definitely gotten stronger: better balance, stronger core. It's working! It's just painful to get there...

Biking 1:19:22 [3] 18.9 mi (14.3 mph)

With Jeff: from the house, out E Lake Sammy, up 212th (where the shoulder is non-existent!), and then to Skyline HS to watch some of Noelle's track meet. Back down Thomson, and through Marymoor and home. Nice night, but a little chilly.

Wednesday Mar 17, 2010 #

Biking intervals 30:00 [4] 10.2 mi (20.4 mph)

On the CT: 3' WU, then 9 x [1' @ 300w, 2' @ 150w]

Biking 30:00 [2] 7.0 mi (14.0 mph)

Second half of workout on CT: after intervals, one legged drills and some easy spin.

Tuesday Mar 16, 2010 #

Trail Running hills 54:00 [4] 6.0 mi (9:00 / mi)
shoes: Vasque Aethertech

Another nice TAT! Weather was drizzly at times, but hey, no need for headlamps tonight! Guinness tasted delicious...

Monday Mar 15, 2010 #

Running 1:24:48 [3] 10.81 mi (7:51 / mi)

Up 40th, R on 156th, L on 51st, then did the long loop around the Pro Club (Old Redmond hill, Bridle Trails, down past the church and then loop back). Nice night for a run!

Biking intervals 20:00 [4] 5.0 mi (15.0 mph)

On CT: Quick WU, then 4 x [1' single leg drills @ 100w, 1' both together @ 150w, 1' @ 400w], quick CD.

Saturday Mar 13, 2010 #

Biking 3:51:19 [3] 59.68 mi (15.5 mph)

With Birdy, Lance, Morris, and Zach: ride started out a little chilly and rainy out Issaquah Hobart and Tiger, but then it started to get a bit better. Up into Issaquah Highlands, down Duthie, out in the valley, up and over Tolt, home along 202 to Marymoor. Nice ride!

Biking intervals 30:00 [4] 10.0 mi (20.0 mph)

on CT: a few minutes of WU, then 10 x [1' @ 300w, :30 @ 150w], easy spin for CD.

Friday Mar 12, 2010 #

Swimming 1:00:00 [3] 2.0 km (30:00 / km)

30' swim lesson with Erin at the PC. LOTS of good stuff to work on:

1) I need to improve my ankle flexibility and work on extending my two beat kick.

2) Hand entry is a little too far forward; extend reach underwater more, otherwise too much shoulder engagement -> rotator cuff problems.

3) Use lats a little more on the drive and finish off the stroke past the hip.

Easy swim 15' before and 15' after the lesson.

Thursday Mar 11, 2010 #

Swimming 1:00:00 [3] 2.6 km (23:05 / km)

WU, then 10 x 100 @ 1:40, 20" rest. 5 x 200 @ 3:30, 30" rest. Not too difficult, but I'll keep pushing the rest periods down.

Core workout 1:00:00 [3]

With Kelsey: bosu and balance ball work today, lower abs. Sore.

Biking 25:49 [5] 10.0 mi (23.2 mph)

FTP test, avg 233w, 95% = 221w. 60.32kg = 3.67 w/kg.

Went out a little too hard, pacing was off. Not bad, but lower than last year. I'd like to bring this up about 7-8% by race season.

Wednesday Mar 10, 2010 #

Running 2:00:00 [1] 12.9 mi (9:18 / mi)
shoes: Asics DS Trainer 15

VERY slow paced run at the PC. My legs were tired, but I also just wanted to do a lot of low HR work. Avg 136 HR. I purposely went in without eating breakfast to draw down glycogen as far as I could.

Workout 30:00 [3]

Circuit on the nautilus: delts, traps, abs, legs, calves, hammies, gravitron, pulldowns, obliques, hip adductor/abductors... little bit of everything this morning. Was going to go for a swim instead, but I counted 16 people in the 5 lanes. No thanks.

Tuesday Mar 9, 2010 #

Swimming 50:00 [3] 2.0 km (25:00 / km)

Good WU, then intervals (sorry DJ, couldn't hold 1:30s!): 5 x 1:40, 10" off, then a couple of easy 200s, repeat. Felt pretty good. Finished off with some more 200s.

Trail Running hills 55:00 [4] 6.0 mi (9:10 / mi)
shoes: Vasque Aethertech

Nice TAT! Zach, Morris and me in the fast group tonight... we definitely pushed it hard up Lost Beagle and Cave Hole. Good times!

Monday Mar 8, 2010 #

Running intervals 30:00 [4] 4.61 mi (6:30 / mi) +243ft 6:12 / mi
shoes: Asics DS Trainer 15

At the PC: Constant 1% grade: 2' on, 2' off; started at 6:00/mi on, 7:47/mi off. Increased both, ended at 5:28 on, 6:30 off.

Workout 30:00 [3]

Swim-specific muscles: lat pulldowns, upright row, deltoids, triceps, etc.

Sunday Mar 7, 2010 #

Biking 2:18:00 [3] 40.24 mi (17.5 mph)

With Grant and Birdy: through Marymoor, out 202, up and over Ames, through Carnation and the valley, up Duthie on the BLT, then down Thompson and back to Marymoor along E Lake Sammy. Legs were tired from yesterday.

Saturday Mar 6, 2010 #

Biking long 7:22:00 [3] 121.7 mi (16.5 mph) +3876ft

Long day in the saddle. LONG. Left the house at 7:30 to meet DJ down in Issaquah, went out Hobart and then did the Tiger Mountain loop, then back down to Issaquah and up Sunset to the new housing development on the south end of the Plateau. Headed east, then down Duthie. Left on 202 and back toward Marymoor. Left DJ, then headed up and did part of the 7 Hills route to kill some time before meeting up with Morris, Zach, and Kurt off Woodinville-Duvall road.

Down Woodinville-Duvall road where Morris had a flat (#1 of the day) on the descent. Right at the bottom onto W Snoqualmie Valley road. Through the valley, then a right to go up and over Ames; Kurt had a flat (#2) about 3/4 of the way up. Left at the bottom on 202, then up and over Tolt, where Kurt had another flat at the bottom (#3) Left to head through Carnation, then split from the guys at the bottom of Ames. Up and over Ames for the second time, right on 202 to Marymoor. North on Marymoor past Woodinville to spin out the legs, then turned around and went home. +1 was painful.

Friday Mar 5, 2010 #

Running 1:00:00 [3] 7.28 mi (8:15 / mi)
shoes: Asics DS Trainer 15

First part of run at PC: steady state

Running 30:00 [4] 4.71 mi (6:22 / mi)
shoes: Asics DS Trainer 15

Second part of run, no break: after the first hour, increased the speed every 2', last 2' at 5:00/mi

Swimming 40:00 [3] 1.9 km (21:03 / km)

2 x [100, 200, 300 easy, then 200 hard, 100 very hard], then some easy laps to cool down. Avg 1:51s for the easy, 200 hard was 1:39s, 100 very hard was 1:26.

Thursday Mar 4, 2010 #

Core workout 1:00:00 [3]

More with Kelsey. Lots of glute work today, and balance ball, bosu, etc. Shoulders are tight from swimming and snowshoeing, calf was cramping today

Wednesday Mar 3, 2010 #

Running 1:00:00 [2] 7.26 mi (8:16 / mi)
shoes: Asics DS Trainer 15

Easy run at the PC

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

Standard WU, then 10 x 100's @ EBEH, 10" rest. Finished with super slow catchup drill, alternating 25 no kick, 25 2 beat, working on keeping a very tight core.

Tuesday Mar 2, 2010 #

Swimming 1:00:00 [3] 2.9 km (20:41 / km)

Quick WU, then 2 x 20' straight swims (probably avg'd 1:50s), then some quick 200s to round it off. Felt good today.

Workout 30:00 [3]

After swimming: usual machines, but emphasis on leg muscles today

Trail Running hills 56:00 [4] 6.0 mi (9:20 / mi)
shoes: Vasque Aethertech

The Mikes, Curtis, Cullen, Morris and me for our TAT. Set a good pace tonight, and Morris and I kicked it super hard up Cave Hole. No beer, and we left just before it really started to pour.

« Earlier | Later »