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Training Log Archive: Ryan Perovich

In the 31 days ending Mar 31, 2012:

activity # timemileskm+ft
  Biking13 13:12:15 249.41(18.9/h) 401.39(30.4/h)
  Running15 12:05:27 89.04(8:09) 143.3(5:04)
  Trail Running1 1:00:00 6.0(10:00) 9.66(6:13)
  Core workout1 20:00
  Rowing1 10:00
  Total25 26:47:42 344.45 554.34

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Saturday Mar 31, 2012 #

Running 1:00:00 [3] 7.38 mi (8:08 / mi)
shoes: Asics DS Trainer 17

At the PC: 2 x [10' easy, 10' build, final 10' bumped up the pace every 1']

Thursday Mar 29, 2012 #

Biking 1:00:00 [3] 20.0 mi (20.0 mph)

Steady build, upped the wattage every 5' to 315w for a few minutes, then backed it down again.

Wednesday Mar 28, 2012 #

Running 30:00 [2] 3.6 mi (8:20 / mi)
shoes: Asics DS Trainer 17

WU before main set

Running intervals 30:00 intensity: (20:00 @2) + (10:00 @5) 4.15 mi (7:14 / mi)
shoes: Asics DS Trainer 17

10 x [1' all out @ 5'/mi, 2' easy @ 8:30/mi]

Rowing 10:00 [2]

Quick hop on the erg, ~1:55/500

Tuesday Mar 27, 2012 #

Running 57:41 [3] 7.08 mi (8:09 / mi)
shoes: Asics DS Trainer 17

Nice run tonight, good comfortable pace.

Sunday Mar 25, 2012 #

Biking 2:07:15 [3] 37.91 mi (17.9 mph)

With Moto: nice ride, beautiful weather. 202 and back, then around the lake, little detour to finish it off.

Running 31:08 [2] 4.07 mi (7:39 / mi)
shoes: Asics DS Trainer 17

Nice evening run, usual route. Took it up one notch on the way back.

Saturday Mar 24, 2012 #

Running 33:49 [3] 4.08 mi (8:17 / mi)
shoes: Asics DS Trainer 17

Usual loop. Two miles easy, hit the third mile (slightly uphill) a little harder, easy home.

Biking 30:00 [1] 9.0 mi (18.0 mph)

Easy spin on the CT

Friday Mar 23, 2012 #

Running 58:09 [3] 7.12 mi (8:10 / mi)
shoes: NB 1400

Nice run, better fueled this evening. Picked it up on miles 3 and 5

Thursday Mar 22, 2012 #

Running 1:10:49 [3] 8.41 mi (8:25 / mi)
shoes: NB 1400

Little longer route tonight. No energy 3/4 of the way through, not enough calories today.

Wednesday Mar 21, 2012 #

Running 31:29 [3] 4.08 mi (7:43 / mi)
shoes: NB 1400

Good tempo run this evening

Tuesday Mar 20, 2012 #

Biking intervals 1:00:00 intensity: (50:00 @2) + (10:00 @4) 20.0 mi (20.0 mph)

15' steady tempo @ 125w, then 10 x [1' @ 300w, 2' @ 150w], 15' steady

Monday Mar 19, 2012 #

Running 56:08 [3] 7.09 mi (7:55 / mi)
shoes: NB 1400

Went for a run this evening, usual 7 mile loop. Felt pretty good, opened it up a little in the middle and then backed it off to finish home.

Sunday Mar 18, 2012 #

Biking 30:00 [2] 8.5 mi (17.0 mph)

Easy ride on the CT

Running 29:18 [4] 4.07 mi (7:12 / mi)
shoes: NB 1400

Evening run outside. Felt really good tonight. Mile at tempo, mile hard, mile easy, mile hard. Comfortable.

Saturday Mar 17, 2012 #

Running 1:00:00 [2] 7.0 mi (8:34 / mi)
shoes: NB 1400

At the PC: 1 hour, steady pace.

Core workout 20:00 [3]

Ab work: bosu ball, crunches, planks, myotatic crunch

Thursday Mar 15, 2012 #

Biking intervals 1:05:00 intensity: (20:00 @1) + (30:00 @2) + (15:00 @4) 21.0 mi (19.4 mph)

10' WU, 15 x [1' @ 300w, 2' @ 150w], 10' CD

Wednesday Mar 14, 2012 #

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

On the CT: easy spin @ 125w

Tuesday Mar 13, 2012 #

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

On the CT: 15' easy, 10 x [1' @ 300w, 2' @ 150w], 15' easy

Sunday Mar 11, 2012 #

Trail Running hills 1:00:00 [3] 6.0 mi (10:00 / mi)

With Birdy up at Cougar: did the "reverse" route (we need to come up with a name for this...) with some good hills in there . Started snowing right as we finished.
C • Name for the Reverse Route 3

Saturday Mar 10, 2012 #

Running intervals 30:37 intensity: (8:38 @2) + (15:12 @3) + (6:47 @4) 4.09 mi (7:29 / mi)
shoes: NB 1400

Outside in the drizzle: 1 mi med, 1 mi hard, 1 mi easy, 1 mi hard.

Biking intervals 1:00:00 intensity: (48:00 @2) + (12:00 @3) 20.0 mi (20.0 mph)

On the CT: 12 x [3' @ 100w, 1' @ 150w, 1' @ 200w]

Friday Mar 9, 2012 #

Biking 1:00:00 [1] 17.0 mi (17.0 mph)

On the CT: easy ride

Thursday Mar 8, 2012 #

Biking intervals 1:00:00 intensity: (36:00 @2) + (12:00 @3) + (12:00 @4) 20.0 mi (20.0 mph)

On the CT: 12 x [1' @ 200w, 1' @ 300w, 3' easy]

Wednesday Mar 7, 2012 #

Running 30:00 [2] 3.6 mi (8:20 / mi)
shoes: NB 1400

At the PC this morning. No energy again. Ugh. This diet is killing me!

Monday Mar 5, 2012 #

Running 40:00 [1] 4.3 mi (9:18 / mi)
shoes: NB 1400

Ugh. With Birdy at the Carillon Club. No energy.

Sunday Mar 4, 2012 #

Running 1:16:19 [3] 8.92 mi (8:33 / mi)

Longer run around the house and PC, added an extra down and back on 156th.

Friday Mar 2, 2012 #

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

On the CT: 6 x [5' easy, 5' slight push]. Easy ride, very tired.

Thursday Mar 1, 2012 #

Biking intervals 1:00:00 intensity: (48:00 @2) + (12:00 @4) 20.0 mi (20.0 mph)

On the CT: 6 x [2' @ 300w, 8' off]

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