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Training Log Archive: Ryan Perovich

In the 31 days ending Jan 31, 2012:

activity # timemileskm+ft
  Biking16 16:26:40 322.4(19.6/h) 518.85(31.6/h)
  Running3 2:11:45 15.7(8:23) 25.27(5:13)
  Core workout2 40:00
  Rowing1 10:00
  Total17 19:28:25 338.1 544.12

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Monday Jan 30, 2012 #

Running 1:00:00 [2] 7.1 mi (8:27 / mi)
shoes: Asics DS Trainer 16

Slow run at the PC: bumped up the speed slightly, just trying to get back in to running form.

Core workout 20:00 [3]

Machines: glutes, quads, extensions

Biking 30:00 [2] 10.0 mi (20.0 mph)

On the CT: easy 150w for 30 minutes

Saturday Jan 28, 2012 #

Biking 1:00:00 intensity: (50:00 @2) + (10:00 @5) 20.0 mi (20.0 mph)

On the CT: 10 x [5' @ 125w, 1' @ 300w]

Friday Jan 27, 2012 #

Running 30:00 [2] 3.48 mi (8:37 / mi)
shoes: Asics DS Trainer 16

Easy run at the PC; started off really slow, progressed to just moderately slow

Core workout 20:00 [3]

Machines: abs, glutes, quads

Rowing 10:00 [4]

Hopped on the erg, wanted to see what I could do. 3' WU, then 1:30 off, :30 all out. Fitness is way down.

Biking 1:00:00 [2] 19.0 mi (19.0 mph)

On the CT: steady 150w for an hour. Bike fitness is improving.

Thursday Jan 26, 2012 #

Biking 1:00:00 [2] 20.0 mi (20.0 mph)

On the CT: Little easier today. Started at 100w, increased 10w every 5', ended at 200w.

Wednesday Jan 25, 2012 #

Biking intervals 1:00:00 intensity: (30:00 @2) + (30:00 @4) 20.0 mi (20.0 mph)

On the CT: 6 x [5' @ 100w, 5' @ 200w]

Monday Jan 23, 2012 #

Biking intervals 1:00:00 intensity: (30:00 @2) + (20:00 @3) + (10:00 @4) 20.0 mi (20.0 mph)

On the CT: 12 x [3' @ 125w, 2' @ 200w, 1' @ 250w]

Friday Jan 20, 2012 #

Biking intervals 1:00:00 intensity: (40:00 @2) + (20:00 @5) 20.0 mi (20.0 mph)

On the CT: 15' WU with spin ups, 5' @ 200w, 5' off, 10' @ 200w, 5' off, 5' @ 200w, 15' CD with spin ups

Wednesday Jan 18, 2012 #

Biking intervals 1:00:00 intensity: (36:00 @2) + (18:00 @3) + (6:00 @5) 21.0 mi (21.0 mph)

On the CT: 6 x [6' @ 100w, 3' @ 200w, 1' @ 300w]

Monday Jan 16, 2012 #

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

On the CT: 6 x [3' on, 7' off]

Sunday Jan 15, 2012 #

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

Started at 140w, up 10w every 10m

Saturday Jan 14, 2012 #

Running intervals 41:45 intensity: (28:00 @3) + (13:45 @5) 5.12 mi (8:09 / mi)
shoes: Asics DS Trainer 16

At the PC: two miles easy, then hard for two miles, mile easy to cool down

Thursday Jan 12, 2012 #

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

On the CT: 6 x [5' build to 200w, 5' off]. Felt decent.

Monday Jan 9, 2012 #

Biking 30:00 [3] 19.0 mi (38.0 mph)

On the CT: quick WU, then 5' on, 5' off, pushing (relatively) hard. Have to get the cycling legs back!

Sunday Jan 8, 2012 #

Biking 2:26:40 [3] 42.4 mi (17.3 mph)

With Lance and Birdy: May Valley, then around Lake Sammy. Felt good to be out on the road!

Wednesday Jan 4, 2012 #

Biking 1:00:00 [2] 18.0 mi (18.0 mph)

Same workout on the CT. Just trying to get back in the swing of things... I'll bump it up next week.

Monday Jan 2, 2012 #

Biking 1:00:00 [2] 18.0 mi (18.0 mph)

Same thing as yesterday: 6 x [2' on, 8' off]

Sunday Jan 1, 2012 #

Biking 1:00:00 [2] 18.0 mi (18.0 mph)

Easy spin on the CT: 6 x [2' on, 8' off].

Start of a new year, start of new training log.

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