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Training Log Archive: Ryan Perovich

In the 31 days ending Jul 31, 2012:

activity # timemileskm+ft
  Biking7 14:40:17 241.4(16.5/h) 388.5(26.5/h)
  Running13 9:45:18 71.26(8:13) 114.68(5:06) 800
  Trail Running4 4:26:00 26.12(10:11) 42.04(6:20)
  Swimming1 35:00
  Workout1 30:00
  Total21 29:56:35 338.78 545.21 800

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Tuesday Jul 31, 2012 #

Trail Running 1:15:00 [3] 6.8 mi (11:02 / mi)
shoes: La Sportiva

Shy Bear to Deceiver, down to the Falls and back up.

Monday Jul 30, 2012 #

Running hills 30:00 [3] 2.8 mi (10:43 / mi)
shoes: NB 1400

More hill repeats this evening.

Sunday Jul 29, 2012 #

Biking 2:23:17 [3] 42.1 mi (17.6 mph)

7 Hills + 1. Took out the road bike today, good push. Undercaloried at the end... very hungry.

Running intervals 1:02:50 [3] 7.18 mi (8:45 / mi)
shoes: NB 1400

Some fartlek on the usual loop tonight. Good run, felt pretty decent.

Saturday Jul 28, 2012 #

Biking 2:51:00 [3] 48.0 mi (16.8 mph)

202, Ames, Carnation, Fall City, out and back to Snoqualmie Falls, then back on 202 and climbed up to plateau.

Running hills 30:00 [3] 2.8 mi (10:43 / mi) +800ft 8:26 / mi
shoes: NB 1400

10x hill repeats

Friday Jul 27, 2012 #

Running 1:04:00 [3] 7.47 mi (8:34 / mi)
shoes: NB 1400

Another early evening run. Not much in the legs tonight

Thursday Jul 26, 2012 #

Running 41:00 [3] 4.18 mi (9:49 / mi)
shoes: NB 1400

Evening run with Milo

Wednesday Jul 25, 2012 #

Running 1:03:00 [3] 7.47 mi (8:26 / mi)
shoes: NB 1400

Nice evening run. Legs are still a bit heavy.

Tuesday Jul 24, 2012 #

Trail Running 1:08:00 [3] 6.42 mi (10:36 / mi)
shoes: La Sportiva

Good paced run with Birdy and Todd. Great night for a run, perfect temp.

Saturday Jul 21, 2012 #

Running 23:07 [5] 3.48 mi (6:39 / mi)
shoes: NB 1400

Final leg of Ragnar. This was shortened to a pretty easy out and back with some elevation gain. I dropped the hammer as best as I could on this one, just to see what I could do after no sleep. Super happy to be done with all of my running.

Ragnar was AWESOME. I can't wait to do it again next year. So much fun.

Friday Jul 20, 2012 #

Running 44:50 [4] 6.5 mi (6:54 / mi)
shoes: NB 1400

First leg of Ragnar relay. Ran from just outside Bellingham into downtown. A couple of moderate climbs, but the stop lights brought down my average pace a little.

Running 38:13 [4] 5.6 mi (6:49 / mi)
shoes: NB 1400

Second leg of Ragnar. My favorite of all my legs, my goal was to try to handoff to Tommy W before midnight (I think I made it by about a minute or two). Running all alone in the middle of some fields, just the bobbing blinking red lights of other runners.

Tuesday Jul 17, 2012 #

Running 34:00 [2] 4.1 mi (8:18 / mi)
shoes: NB 1400

Nice easy run tonight, just moving the legs.

Saturday Jul 14, 2012 #

Biking 2:41:00 [3] 46.3 mi (17.3 mph)

With Moto: from Marymoor, out 202, up and over Snoqualmie Falls and back.

Friday Jul 13, 2012 #

Trail Running 1:00:00 [3] 6.5 mi (9:14 / mi)
shoes: La Sportiva

With Birdy at Cougar; Shy Bear, Deceiver in reverse. Good run... pretty warm out.

Thursday Jul 12, 2012 #

Swimming 35:00 [2]

OWS at Kirkland with Moto and Paul. Pulled on the wetsuit for the first time. Nice swim from dock to dock, felt ok.

Running 30:00 [4] 4.1 mi (7:19 / mi)
shoes: NB 1400

Faster run tonight; ran the first mile comfortably and then increased the speed over the next 3.

Tuesday Jul 10, 2012 #

Running 32:30 [3] 4.1 mi (7:56 / mi)
shoes: NB 1400

Same morning loop

Monday Jul 9, 2012 #

Running 31:48 [3] 4.1 mi (7:45 / mi)
shoes: NB 1400

Good run this morning before work... it's warm already.

Sunday Jul 8, 2012 #

Biking 1:51:00 [1] 23.8 mi (12.9 mph)

With David and Moto: W Lake Washington, Seward Park, then across I-90, MI, and back.

Saturday Jul 7, 2012 #

Biking 2:39:00 [3] 46.2 mi (17.4 mph)

With Brant for the first part of the ride: did Marymoor to Avondale, W-D road to Mink, cutoff, and then back up and over to Marymoor. Then biked around the lake to Austin's game at NHS.

Friday Jul 6, 2012 #

Trail Running 1:03:00 [3] 6.4 mi (9:51 / mi)
shoes: La Sportiva

Out and back on the Coal Creek trail... ran on the clearing/meadow path, then along the gravel road at the next Y. Comfortable run before Austin's game (where he kicked butt: batting cleanup: 3 for 3 (two singles and a double), four outstanding plays at third including a spectacular leaping catch, and they intentionally walked him his last time up to avoid letting the Big Dog hit with runners on). They won 12-8 and advance to the finals.

Wednesday Jul 4, 2012 #

Running 30:00 [2] 3.5 mi (8:34 / mi)
shoes: NB 1400

Easy run at the PC

Running intervals 30:00 intensity: (20:00 @2) + (10:00 @5) 3.88 mi (7:44 / mi)
shoes: NB 1400

Intervals: 1' on, 2' off

Workout 30:00 [3]

Core, lat pulldowns, calf extensions, leg extensions, oblique/abdominals, gravitron, overhead press, oblique twists with medicine ball

Biking 1:00:00 [1] 13.0 mi (13.0 mph)

With Jill: nice evening ride along the Marymoor trail

Sunday Jul 1, 2012 #

Biking 1:15:00 [1] 22.0 mi (17.6 mph)

VERY easy spin... legs are tired.

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