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Training Log Archive: Ryan Perovich

In the 31 days ending May 31, 2010:

activity # timemileskm+ft
  Biking18 17:37:28 309.58(17.6/h) 498.22(28.3/h)
  Running10 6:51:56 50.33(8:11) 81.0(5:05) 1007
  Swimming4 3:15:00 5.22(37:22) 8.4(23:13)
  Core workout3 2:15:00
  Yoga1 1:00:00
  Total23 30:59:24 365.13 587.62 1007

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Monday May 31, 2010 #

Running 25:00 [2] 3.07 mi (8:09 / mi)
shoes: Asics DS Trainer 15

Easy run on the treadmill

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

Haven't been in the pool in a while. Quick warm up, then some 200s. Did the 400 for the BT VT in 6:27. Then did some drills and more 200s. Felt ok.

Saturday May 29, 2010 #

Running hills 30:00 [4] 3.72 mi (8:04 / mi) +398ft 7:19 / mi
shoes: Asics DS Trainer 15

On the treadmill: started out slow at 1% to warm up, then increase .2 mph and .2 incline every quarter mile.

Core workout 45:00 [3]

More stretching and core workout. Hip adductor and abductor machines, back extension with virtually no weight. Core stability work with balance and bosu ball, bridges, one leg touches, etc.

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

On the CT: 3 x [2' off, 8' build from 150 to 250w]

Biking 20:00 [2] 5.0 mi (15.0 mph)

Very easy spin afterward @ 125w

Friday May 28, 2010 #

Biking 1:00:00 [2] 16.0 mi (16.0 mph)

On the CT: easy spin @ 125w for an hour

Thursday May 27, 2010 #

Biking intervals 30:00 [4] 10.3 mi (20.6 mph)

On the CT: 10 x [1'@300w, 2'@100w]. Avg 167w

Running 40:00 [3] 5.52 mi (7:15 / mi)
shoes: Asics DS Trainer 15

With Birdy on the treadmill... nice run. Back feel good.

Wednesday May 26, 2010 #

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

On the CT: same workout as last night.

Core workout 1:00:00 [3]

All about glute activation and hip flexors today. Tough work with Kelsey since I haven't met with her for weeks.

Tuesday May 25, 2010 #

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

On the CT: 6 x [2' @ 100w, then 8' build from 150w to 250w]. Avg 180w.

Monday May 24, 2010 #

Biking 1:27:00 [3] 23.6 mi (16.3 mph)

Part of the 7 HIlls course, then cut out the last few hills to head home along Marymoor.

Running race 18:56 [5] 3.1 mi (6:06 / mi)
shoes: Asics DS Trainer 15

For the BT virtual tri. Ran this at Redmond HS track. Good warm-up, then went for it. First mile was too quick at 5:58, second was a little slow in 6:10, third in 6:08. Felt tired at the end, not sure I could run much faster today. No idea how to pace myself on this though... first mile was too quick and then I slowed down too much.

Running 20:00 [2] 2.5 mi (8:00 / mi)
shoes: Asics DS Trainer 15

Ran a bit to warm up. Easy tempo with a few quicker 400 pickups.

Sunday May 23, 2010 #

Running hills 45:00 [3] 5.0 mi (9:00 / mi)

With Birdy: up into the Hollywood Hills again. Nice run, again pretty much straight up hill for the first part. Saw some more beautiful homes.

Saturday May 22, 2010 #

Running hills 48:00 [3] 5.9 mi (8:08 / mi) +609ft 7:25 / mi

Left from the hotel, headed up to Sunset, took a left and went up into the Hollywood Hills. Ridiculous houses. I saw three Ferraris, a Bentley, and a Maserati all in the span of ten minutes. One house had five Mercedes, all different models, in the circular drive way. Beautiful views (well, it would be if it weren't so smoggy) of the city. Then came back down to Sunset, ran east for a bit, then back down to Santa Monica and back to the hotel. Nice run, definitely pushed it up the hills and on the homestretch.

Running feels fantastic, knock on wood.

Friday May 21, 2010 #

Biking 30:00 [2] 3.5 mi (7.0 mph)
shoes: Asics DS Trainer 15

Nice quick run with Birdy on the Sunset strip. Felt good to get the legs moving.

Wednesday May 19, 2010 #

Biking 29:33 [5] 12.0 mi (24.4 mph)

All out 12 mi ride for the BT VT. Fully kitted up: 404 front, Hed disc rear, aero helmet, tri suit, stripped down bike. Out and back along 202. Made the two lights, thankfully. Avg 238w.

Biking 39:18 [3] 11.7 mi (17.9 mph)

WU and CD after the main set. Just made it home before the rain and wind started.

Tuesday May 18, 2010 #

Running 1:00:00 [3] 7.22 mi (8:19 / mi)
shoes: Asics DS Trainer 15

Started off very easy and just slowly added speed every quarter mile. Good run, back felt ok.

Monday May 17, 2010 #

Biking 1:00:00 [3] 17.3 mi (17.3 mph)

On the CT: more climbing. Pushed a little harder today at 181w avg.

Running 31:00 [3] 3.6 mi (8:37 / mi)
shoes: Asics DS Trainer 15

Another easy run after biking. Lower right back is stiff.

Sunday May 16, 2010 #

Biking hills 1:00:00 [4] 16.6 mi (16.6 mph)

On the CT: did the Athens ITU course, with loops of hills. Two sustained grades of 7% and 15%. Avg 172w.

Running 36:00 [1] 4.1 mi (8:47 / mi)
shoes: Asics DS Trainer 15

Hopped off the bike and went for a short run on my four mile loop. First run in a 15 days. Told myself before I started that I would run two miles (first one very easy, second one a little faster), then I would WALK a mile no matter what, then run the last. First two miles felt good and even though I could've run the third I walked. Ran the last and it felt very smooth. Good to be running again and I don't feel like I've lost that much run fitness.

Icing the back now.

Saturday May 15, 2010 #

Biking 1:28:37 [3] 25.8 mi (17.5 mph)

With Birdy: out along Issy-Hobart to May Valley, then turned around and headed back. TONS of bikers out today. Nice push. Avg 166w.

Friday May 14, 2010 #

Biking 1:13:00 [2] 22.5 mi (18.5 mph)

With Birdy and Zach: around Lake Sammy. Felt great to be outside! Back felt okay... a little tight. Icing as I type this.

Thursday May 13, 2010 #

Biking 1:00:00 [1] 15.0 mi (15.0 mph)

Easy 120w spin on the bike. Still resting the back; lots of icing.

Wednesday May 12, 2010 #

Biking 30:00 [1] 8.0 mi (16.0 mph)

EASY spin on the CT. Set it for 125w and just spun to get blood flow to the back. Also walked for an hour around Bell Square after work.

Thursday May 6, 2010 #

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

A few 100s to WU, then 4 x 500 (8:52, 8:41, 8:44, 8:42). Was pretty tired at the end and I could feel my back tightening up a little. Effort was good.

Wednesday May 5, 2010 #

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

On the CT: steady 150w

Yoga 1:00:00 [3]

Did 2/3 of the P90X Yoga workout. First time doing this... not easy. A lot of the core work Kelsey has me do definitely helps here.

Core workout 30:00 [3]

Gluteus medius focus: bridges, hip dip/lifts, single leg squats with weights, repeat

Tuesday May 4, 2010 #

Note

Working on the back: lots of stretching of piriformis and psoas; trigger point work; ice and heat.

Monday May 3, 2010 #

Biking hills 1:00:00 [3] 15.9 mi (15.9 mph)

On the CT: 2 loops of a hill climb course. Didn't stand out of the saddle to avoid strain on the back, so just ground it out in the big ring.

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

Good swim tonight. Couple of 100s for WU, then 100-400-100 pyramid:

100 relaxed
200 relaxed
300 avg 1:41
400 avg 1:43
300 avg 1:38
200 avg 1:31
100 in 1:18 (my fastest 100 I've ever done)

Finished it off with pull buoy/fist drills.

Sunday May 2, 2010 #

Swimming 50:00 [3] 2.1 km (23:49 / km)

Couple of 100s as WU, then 100-400-100 pyramid, right around 1:45s. 3 x 100 quick (1:23, 1:25, 1:22). Then some one arm drills w and w/o fist. Nice swim. Guy I shared the lane with had an IMAZ cap on and was doing effortless 1:20s. Wish I could swim like that.

Biking 1:00:00 [3] 18.38 mi (18.4 mph)

On the CT: did 5 loops of a course, avg 156w

Saturday May 1, 2010 #

Running hills 30:00 [4] 3.0 mi (10:00 / mi)

Hill repeats at tempo, slow recovery jog down. At the top, 30" of plyometric skipping/bounding. Tough run.

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

On the CT: 3' WU, then 20 x [1' @ 300w, 2' @ 100w]. Easy CD.

Running 28:00 [3] 3.6 mi (7:47 / mi)
shoes: Asics DS Trainer 15

Quick run after dinner. I like running at this time, around 7:30-8:00ish.

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