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Training Log Archive: Ryan Perovich

In the 31 days ending Dec 31, 2012:

activity # timemileskm+ft
  Running23 20:42:56 160.73(7:44) 258.67(4:48)
  Trail Running2 2:23:02 13.66(10:28) 21.98(6:30)
  Rowing1 10:00
  Weights1 10:00
  Total25 23:25:58 174.39 280.65

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Sunday Dec 30, 2012 #

Running 5:06 [3] 0.84 mi (6:04 / mi)
shoes: NB 1400

With the RC3: accidentally hit the back button twice and reset my run. This is from the top of 40th back to the house.

Running 16:23 [3] 2.6 mi (6:18 / mi)
shoes: NB 1400

First part of the run with the RC3: didn't pick up GPS right away, but this should be right

Running 2:00 [3] 0.3 mi (6:40 / mi)
shoes: NB 1400

Just to round out the known distance

Saturday Dec 29, 2012 #

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

Tired today, no energy, heart wasn't in it. Steady state for an hour.

Friday Dec 28, 2012 #

Running 7:42 [3] 1.0 mi (7:42 / mi)
shoes: Asics Gel DS Racer

WU mile, quick quarter mile thrown in there.

Running 5:27 [5] 1.0 mi (5:27 / mi)
shoes: Asics Gel DS Racer

Tried to start out at ~ 5:00/mi and then build to finish sub 5, but no lunch today = no energy. Ran the first half in 2:28, but then had to slow it down to 6:00 to finish off. Ugh.

Running tempo 20:03 [4] 3.1 mi (6:28 / mi)
shoes: Asics Gel DS Racer

Decided to throw in a 5k to finish... was already pretty tired starting out, so I set it at 6:35/mi and see if I could build from there. Last minute or so all out.

Weights 10:00 [3]

Gravitron, leg extensions, leg press.

Thursday Dec 27, 2012 #

Running 1:00:00 [3] 7.93 mi (7:34 / mi)
shoes: NB 1400

At the PC with Birdy: steady state, bumped it up regularly, all out for the last minute.

Wednesday Dec 26, 2012 #

Running 1:00:00 [3] 7.41 mi (8:06 / mi)
shoes: Asics Gel DS Racer

Steady state at the PC, negative split

Monday Dec 24, 2012 #

Running intervals 30:00 intensity: (10:00 @3) + (10:00 @4) + (10:00 @5) 4.52 mi (6:38 / mi)
shoes: NB 1400

10 x [1' on, 2' off]. Started at 5:45/mi on, 8:00/mi off, increased with each interval. Ended at 4:52/mi on, 6:48/mi off. Last minute maxed out the machine at 4:37/mi.

Sunday Dec 23, 2012 #

Running intervals 20:00 intensity: (14:00 @3) + (6:00 @5) 2.88 mi (6:57 / mi)
shoes: NB 1400

6 x [started at 1' @ 6:00/mi, 2' @ 8:30/mi], increased both rest and on interval by .1 mph, all out for final minute at 4:38/mi.

Running intervals 20:00 intensity: (10:00 @3) + (10:00 @5) 3.01 mi (6:39 / mi)
shoes: NB 1400

5 x [started at 2' @ 6:00/mi, 2' @ 8:30/mi], increased by .1 mph on both rest and on intervals, all out final minute.

Saturday Dec 22, 2012 #

Running 2:00:00 [3] 14.0 mi (8:34 / mi)
shoes: NB 1400

LSD: set it at 7 mph and went.

Friday Dec 21, 2012 #

Running 33:00 [3] 3.88 mi (8:30 / mi)
shoes: NB 1400

Morning run with Milo

Running 45:00 [3] 5.85 mi (7:42 / mi)
shoes: NB 1400

With Birdy at the PC: started off at 7.0, bumped it up every half mile, then every quarter mile. Last minute was all out. Good run.

Wednesday Dec 19, 2012 #

Running 10:00 [3] 1.16 mi (8:37 / mi)
shoes: NB 1400

Steady state before main set

Running intervals 30:00 intensity: (12:00 @3) + (18:00 @5) 4.49 mi (6:41 / mi)
shoes: NB 1400

6 x [3' @ 5:56/mi, 2' @ 8:27/mi]

Running 10:00 [3] 1.1 mi (9:06 / mi)
shoes: NB 1400

Easy CD

Tuesday Dec 18, 2012 #

Running 10:00 [2] 1.18 mi (8:28 / mi)
shoes: NB 1400

Easy WU

Running 40:00 [3] 5.57 mi (7:11 / mi)
shoes: NB 1400

Main set: tempo, increased pace slightly ever 1/2 mile

Rowing 10:00 [3]

50% push, 20 spm

Monday Dec 17, 2012 #

Running 10:00 [2] 1.2 mi (8:20 / mi)
shoes: NB 1400

Easy WU

Running race 19:27 [5] 3.1 mi (6:16 / mi)
shoes: NB 1400

First 5k... started off a little slower, picked it up toward the end

Running 10:00 [2] 1.2 mi (8:20 / mi)
shoes: NB 1400

Second 10' in between 5k sets

Running race 19:19 [5] 3.1 mi (6:14 / mi)
shoes: NB 1400

Second 5k: started off a little faster than before, but couldn't dial it up as much near the end... last mile was tough to hang on.

Saturday Dec 15, 2012 #

Running 1:11:59 [3] 9.37 mi (7:41 / mi)
shoes: NB 1400

Different route today with Birdy: Sunrise, Newport Way to Issaquah, turn around at fish hatchery, through downtown, under freeway, left toward Costco, right past park and up hill back to car. Cold, bit of rain mixed with snow, and windy. Pushed a decent pace, felt good.

Friday Dec 14, 2012 #

Running 27:00 [2] 3.0 mi (9:00 / mi)
shoes: NB 1400

Run with Milo, still taking it easy

Thursday Dec 13, 2012 #

Running 34:00 [2] 3.88 mi (8:46 / mi)
shoes: NB 1400

Easy run tonight in the rain with Milo

Wednesday Dec 12, 2012 #

Running 1:00:00 [3] 7.11 mi (8:26 / mi)
shoes: NB 1400

Easy run at the PC, slight negative split, picked it up the last two minutes. Still not feeling all that well.

Tuesday Dec 11, 2012 #

Running 30:00 [2] 3.44 mi (8:43 / mi)
shoes: NB 1400

Feeling sick, tired, and just run down. Ugh.

Sunday Dec 9, 2012 #

Trail Running hills 1:13:37 [3] 7.4 mi (9:57 / mi)
shoes: Saucony Kinvara TR

With Todd and Birdy: part of the 50k route. Good loop, I like this one.

Saturday Dec 8, 2012 #

Running 1:00:00 [3] 7.89 mi (7:36 / mi)
shoes: NB 1400

Started off at 6.5 mph, increased .1 mph every 1/4 mile. Ended at 9.4 mph.

Running 8:30 [2] 1.0 mi (8:30 / mi)
shoes: NB 1400

Ran 1 mile as a CD

Friday Dec 7, 2012 #

Running intervals 30:00 intensity: (24:00 @3) + (6:00 @5) 4.07 mi (7:22 / mi)
shoes: NB 1400

6 x [4' @ 8:25/mi, 1' @ 4:36/mi]

Running 20:00 [2] 2.4 mi (8:20 / mi)
shoes: NB 1400

WU and CD around main intervals

Thursday Dec 6, 2012 #

Running 31:00 [3] 3.88 mi (7:59 / mi)
shoes: NB 1400

Run before work

Running 30:00 [3] 3.88 mi (7:44 / mi)
shoes: NB 1400

Good run tonight, pushed in a couple of places.

Tuesday Dec 4, 2012 #

Running 1:00:00 [3] 7.19 mi (8:21 / mi)
shoes: NB 1400

Steady state, kicked up a notch for the last 5 minutes.

Monday Dec 3, 2012 #

Running 20:00 [3] 2.36 mi (8:28 / mi)
shoes: NB 1400

Middle part of run

Running 20:00 intensity: (10:00 @3) + (10:00 @5) 2.91 mi (6:52 / mi)
shoes: NB 1400

First part of run: 5 x [2' @ 5:52/mi, 2' @ 8'/mi]

Running 20:00 intensity: (10:00 @3) + (10:00 @5) 2.95 mi (6:47 / mi)
shoes: NB 1400

Repeat of the first 20', increased the speed slightly for the last two sets.

Running 2:00 [5] 0.44 mi (4:33 / mi)
shoes: NB 1400

Just for fun... stretched out, then cranked it up to 13.5 mph... wanted to see if I could run .5 mi in two minutes. Nope.

Sunday Dec 2, 2012 #

Trail Running 1:09:25 [3] 6.26 mi (11:05 / mi)
shoes: Saucony Kinvara TR

With Milo at Cougar: Clay Pit up to Mine Shaft, then back to Fred's and took the Shy Bear/Deceiver loop. Left on Quarry down to the Falls, and then back up Cave Hole with Nike bypass.

Saturday Dec 1, 2012 #

Running 15:00 [2] 1.74 mi (8:37 / mi)
shoes: NB 1400

Easy WU

Running intervals 30:00 intensity: (10:00 @3) + (20:00 @5) 4.63 mi (6:29 / mi)
shoes: NB 1400

Main set: 10 x [2' @ 5:52/mi, 1' @ 8:00/mi]. Very tired.

Running 10:00 [2] 1.17 mi (8:33 / mi)
shoes: NB 1400

10' CD after.

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