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Training Log Archive: Ryan Perovich

In the 31 days ending Jul 31, 2010:

activity # timemileskm+ft
  Biking14 23:21:48 385.71(16.5/h) 620.74(26.6/h) 4088
  Running9 6:00:00 37.91(9:30) 61.01(5:54)
  Swimming6 3:38:00 4.85 7.8
  Core workout3 1:45:00
  Workout2 50:00
  Kayaking1 45:00 2.61(17:15) 4.2(10:43)
  Total22 36:19:48 431.08 693.75 4088

» now

Friday Jul 30, 2010 #

Running 40:00 [3] 4.2 mi (9:31 / mi)
shoes: K Swiss Kona

Slow run to see how the knee feels. It's ok, but not great.

Thursday Jul 29, 2010 #

Core workout 1:00:00 [3]

With Kelsey: glute and hip adductor/abductor work today. Some stability work as well. One legged squats concentrating on good form and level hips.

Biking hills 2:18:37 [3] 36.3 mi (15.7 mph)

With Brian: 7 Hills route, but we skipped Norway. Did the +1 home, which is always a fun way to end the ride. Felt okay, pushed on the hills and did some work in aero.

Wednesday Jul 28, 2010 #

Running 30:00 [3] 3.2 mi (9:22 / mi)
shoes: K Swiss Kona

Easy run on the treadmill. Knee hurts. Lake Stevens not looking likely.

Swimming 20:00 [3]

Tried swimming. Shoulder is still very sore, can't get any push with my right arm.

Tuesday Jul 27, 2010 #

Biking hills 2:26:41 [4] 43.91 mi (18.0 mph)

7 Hills + 1. Good ride for me, nice day, was either in aero or climbing. Avg 166w.

Monday Jul 26, 2010 #

Biking 1:00:00 [3] 19.0 mi (19.0 mph)

On the CT: 125w for an hour in aero, just to test the shoulder.

Sunday Jul 25, 2010 #

Biking 1:33:27 [3] 24.82 mi (15.9 mph)

With Jill: nice day, so we went around the lake. The shoulder on W Lake Sammy is still as crappy as ever, but now that the construction is finishined on E Lake, it's very nice. Lots of riders out today.

Saturday Jul 24, 2010 #

Running 38:00 [2] 4.2 mi (9:03 / mi)
shoes: K Swiss Kona

Slow, easy run. Knee feels ok. Stretching and strengthening is helping.

Biking 45:00 [3] 15.0 mi (20.0 mph)

On the CT: easy spin at 125w

Workout 20:00 [3]

Hip adductors, abductors, hikes, glute bridges and raises

Friday Jul 23, 2010 #

Biking 1:00:00 [3] 19.0 mi (19.0 mph)

On the CT: 150w for an hour.

Biking 1:00:00 [3] 19.0 mi (19.0 mph)

On the CT: 2 x (10' @ 100w, 20' @ 200w in aero)

Thursday Jul 22, 2010 #

Biking intervals 1:00:00 [4] 19.0 mi (19.0 mph)

On the CT: 4 x [5'@150w, 10'@225w], all in aero. Felt pretty good.

Wednesday Jul 21, 2010 #

Running 30:00 [2] 3.2 mi (9:22 / mi)
shoes: K Swiss Kona

Usual loop. Slower run today, just trying to get back into it.

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

On the CT: 150w for an hour. Didn't put much pressure on the shoulder.

Core workout 20:00 [3]

Hips and glutes. Tweaked my left knee in the accident, so I'm trying to be careful with it.

Thursday Jul 15, 2010 #

Running 32:00 [2] 3.5 mi (9:09 / mi)
shoes: K Swiss Kona

Usual route, easy run.

Wednesday Jul 14, 2010 #

Running 30:00 [2] 2.5 mi (12:00 / mi)
shoes: K Swiss Kona

Easy run. Ran for a mile, walked for a bit, then turned around and went home. Legs felt fine, shoulder is still tight.

Sunday Jul 11, 2010 #


Took a huge spill on the bike, completely my fault. Birdy said go right, I went straight. Locked up the rear wheel, almost recovered, then hit gravel and went over the bars. Thankfully no broken bones, but an extremely sore shoulder and lots of road rash. It'll be a while before I go swimming again. :(

EDIT: Now fearing a fractured clavicle. Doesn't seem to be a big displacement, but it's definitely limiting range of motion and I have all the symptoms. Time to see the MD.

Saturday Jul 10, 2010 #

Swimming 35:00 [3] 1.7 km (20:35 / km)

OWS in Chelan with Birdy. First out and back wasn't so good, second loop was better.

Biking 2:27:00 [2] 34.97 mi (14.3 mph)

With Birdy and Jill: from Manson out through Chelan to the State Park and back. Love this ride.

Friday Jul 9, 2010 #

Biking hills 5:09:00 [4] 83.75 mi (16.3 mph) +4088ft

Super hot (SRM said 104 degrees at the top of Navarre) and at altitude = hard ride today. Left from the house, through Chelan, then left and up over Bear Mountain. Right at the bottom to go up Navarre Coulee. Left at the bottom to go out and back to 25 Mile Creek (just like the Chelanman HIM course), then turned right and went back up over Navarre. Through the tunnel, down Bear, and then home. Sucked down multiple bottles of water. Had to stop at Alpenhorn and P&M's to refill bottles and pick up Gatorade.

Stayed in aero as much as possible. SRM zonked out on me about halfway through the ride, so didn't have power info, but I think I averaged about 155w for the majority of the ride.

Thursday Jul 8, 2010 #

Biking 45:00 [2] 7.0 mi (9.3 mph)

Climbed from the house, then tooled around the plateau and orchards

Wednesday Jul 7, 2010 #

Kayaking 45:00 [3] 2.61 mi (17:15 / mi)

Little change of pace: took the kayak out and did some nice "intervals"... good upper body and core work! Also have some blisters...

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

OWS with Jill: back and forth to the dock a few times. Fun!

Biking hills 48:30 [5] 12.8 mi (15.8 mph)

Oh boy. Hill repeats from the house up to the mailbox, then on the last three repeats: took a left at the top and held aero down the incline to the bend in the road, then push 250w in aero back up to the mailbox, took a right and coasted down to the house to do it again. Good mix of max wattage and aero intervals.

Tuesday Jul 6, 2010 #

Swimming 35:00 [3] 1.2 km (29:10 / km)

OWS at Chelan. Back and forth to the dock a few times.

Biking hills 1:36:00 [4] 26.88 mi (16.8 mph)

In Chelan: left from the house, out 205 to Boyd. Up halfway on Boyd (to the first false flat), turned back down to do a repeat, then up and over to the other side. Headed back. Did 1' on, 1' off in aero on the flats, holding 225w. Good ride. Hot (SRM said 88 degrees) still at 5:00.

Monday Jul 5, 2010 #

Running hills 40:00 [4] 4.0 mi (10:00 / mi)
shoes: Asics DS Trainer 15

Ran the hills around the house in Chelan. Up to the mailbox two times, then a few times around the loop by the houses and halfway up the hill.

Sunday Jul 4, 2010 #

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

OWS down at Idylwood with Jill. Water was cold at first, but got better.

Saturday Jul 3, 2010 #

Biking hills 32:33 [5] 6.28 mi (11.6 mph)

10x hill repeats near the house. Each time I do this it gets a bit easier. Avg 354w up the first hill, 319w up the second.

Running 30:00 [3] 3.5 mi (8:34 / mi)
shoes: Asics DS Trainer 15

Out and back along E Lake Sammy. No Garmin, pace is estimated.

Running 30:00 [1] 2.0 mi (15:00 / mi)
shoes: Asics DS Trainer 15

Walking with Jill on E Lake Sammy. After I finished running, we walked back and enjoyed the trail.

Friday Jul 2, 2010 #

Workout 30:00 [3]

Upper body/swim muscles. Legs and calves as well.

Running 1:00:00 [3] 7.61 mi (7:53 / mi)
shoes: Asics DS Trainer 15

Nice easy run on the treadmill. Not pushing it at all, just relaxed. Little bit of tightness on the lateral side of the left knww, down by the IT insertion.

Thursday Jul 1, 2010 #

Swimming 1:08:00 [3] 2.9 km (23:27 / km)

Quick warmup, then 3x500: Avg 1:50s, 1:44s, 1:47s. Then 5x200, coming in on 3:30, 30" rest. Finally some quick 100s. To finish it off, I tried to drown myself with some flip turn practice.... hahhahah no.

Core workout 25:00 [3]

Legs and core work. Also did some swim muscle stuff: lat pulldowns, delts, etc.

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