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Training Log Archive: Ryan Perovich

In the 31 days ending Jan 31, 2013:

activity # timemileskm+ft
  Running21 19:22:22 151.78(7:39) 244.27(4:46) 991
  Hiking1 2:00:00 4.5(26:40) 7.24(16:34)
  Trail Running2 1:54:13 9.6(11:54) 15.45(7:24) 2235
  Weights1 15:00
  Rowing1 10:00
  Total24 23:41:35 165.88 266.96 3226

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Wednesday Jan 30, 2013 #

Running 1:00:00 [1] 6.4 mi (9:22 / mi)
shoes: NB 1400

Just set it and went; easy recovery run.

Tuesday Jan 29, 2013 #

Trail Running 49:44 [4] 5.41 mi (9:12 / mi) +814ft 8:03 / mi
shoes: Saucony Kinvara TR

TAT with Birdy, Todd, and Mike. TT'd up Lost Beagle, pushed it at the end. Good run.

Sunday Jan 27, 2013 #

Running intervals 1:00:00 intensity: (42:00 @2) + (18:00 @3) 6.86 mi (8:45 / mi)
shoes: NB 1400

With Kyla: 15'ish WU, 6 x [3' on, 2' off], 15' CD

Saturday Jan 26, 2013 #

Running 1:30:00 intensity: (1:00:00 @2) + (30:00 @4) 10.91 mi (8:15 / mi)
shoes: NB 1400

With Jill at the PC: ran easy steady state for the first hour, then turned it up for the last half hour.

Friday Jan 25, 2013 #

Running 50:00 [3] 6.51 mi (7:41 / mi)
shoes: NB 1400

With Birdy at the PC: steady push, increased every once in a while

Thursday Jan 24, 2013 #

Running intervals 30:00 intensity: (18:00 @3) + (12:00 @5) 4.63 mi (6:29 / mi)
shoes: NB 1400

6 x [2' on @ 5:00/mi, 3' off @ 8:00/mi]

Running 30:00 [1] 3.0 mi (10:00 / mi)
shoes: NB 1400

Stretched for a few minutes, then easy 10:00/mi CD

Wednesday Jan 23, 2013 #

Running 40:00 [4] 5.91 mi (6:46 / mi)
shoes: NB 1400

Steady state, started off at 6:55/mi, bumped it up every 10 minutes.

Running race 18:54 [5] 3.1 mi (6:06 / mi)
shoes: NB 1400

Stretched briefly, then ran a 5k at 90% push. Tired at the end.

Tuesday Jan 22, 2013 #

Running intervals 1:00:00 intensity: (36:00 @3) + (24:00 @5) 8.36 mi (7:11 / mi)
shoes: NB 1400

2 x [18' w/ gradual increase, 2 mi @ 6:00/mi]

Sunday Jan 20, 2013 #

Hiking 2:00:00 [3] 4.5 mi (26:40 / mi)

With Kyla and Birdy, up to Source Lake.
NO idea on distance or time...?

Saturday Jan 19, 2013 #

Running 1:25:00 [2] 9.81 mi (8:40 / mi)
shoes: NB 1400

First run: with Kyla, 1200s, 400 off. Aimed for her VDOT of 40 = 5:38 per 1200, I pace. Got a coffee for Jill, then met her at E Lake Sammamish trail for another 4 mile out and back with Milo. Good day!

Friday Jan 18, 2013 #

Running 30:00 [2] 3.61 mi (8:19 / mi)
shoes: NB 1400

Light easy run for recovery

Thursday Jan 17, 2013 #

Running 1:00:00 [3] 7.42 mi (8:05 / mi) +991ft 7:11 / mi
shoes: NB 1400

Decided to run at an incline tonight. Started at 2.0, 8:34/mi. Increased steadily every 5 minutes. Ended at 4.0, 6:39/mi.

Wednesday Jan 16, 2013 #

Running 45:00 [3] 6.79 mi (6:38 / mi)
shoes: NB 1400

Started out at 6:49/mi, increased speed every mile.

Monday Jan 14, 2013 #

Running 40:00 [4] 6.08 mi (6:35 / mi)
shoes: NB 1400

Started at 7:00/mi, increased speed every 3 minutes.

Running intervals 20:00 intensity: (10:00 @3) + (10:00 @5) 3.1 mi (6:27 / mi)
shoes: NB 1400

5 x [2' @ 5:30/mi, 2' @ 7:30/mi]

Sunday Jan 13, 2013 #

Trail Running 1:04:29 [3] 4.19 mi (15:23 / mi) +1421ft 11:39 / mi
shoes: Saucony Kinvara TR

With Birdy and Kyla: early morning hike up to Rattlesnake to catch a chilly sunrise. Good times!

Saturday Jan 12, 2013 #

Running intervals 7:19 [3] 1.5 mi (4:53 / mi)
shoes: NB 1400

2 x [200 on, 200 off, 200 on, 200 off, 800 on, 800 off]. First set: 200 in 34 seconds, 200 in 36 seconds, 800 in 2:33. Second set: 200 in 35 seconds, 200 in 36 seconds, 800 in 2:32. Avg 4:39/mi on the 200s, 5:05/mi on the 800s.

Running 16:49 [3] 2.0 mi (8:24 / mi)
shoes: NB 1400

WU and rest intervals

Friday Jan 11, 2013 #

Running race 30:52 intensity: (7:21 @3) + (23:31 @5) 5.0 mi (6:10 / mi)
shoes: NB 1400

Hardest run I've done this year: 2 miles on, 1 mile off, 2 miles on. Did the first 2 miles in 11:47 (avg 5:53/mi); mile off in 7:21; second two miles in 11:44 (avg 5:52/mi). Can't go too much harder than this.

Running 30:00 [3] 3.91 mi (7:40 / mi)
shoes: NB 1400

Started off at 7.0, increased .1 mph every two minutes; last 10 minutes, went up .1 mph every minute.

Thursday Jan 10, 2013 #

Running 1:00:00 [3] 7.48 mi (8:01 / mi)
shoes: NB 1400

Steady state, up .1 mph every mile, last mile at 6:15/mi.

Tuesday Jan 8, 2013 #

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

WU

Running 11:41 [5] 2.0 mi (5:50 / mi)
shoes: NB 1400

Negative split. Had a bit more, probably could've stretched it into a 5k.

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

CD

Sunday Jan 6, 2013 #

Running intervals 1:00:00 intensity: (20:00 @2) + (20:00 @4) + (20:00 @5) 8.08 mi (7:26 / mi)
shoes: NB 1400

Mile on, mile off. 6:30/mi on, 8:30/mi off.

Saturday Jan 5, 2013 #

Running 1:00:00 [3] 7.0 mi (8:34 / mi)
shoes: NB 1400

Steady state at the PC. Tired.

Running 30:00 [3] 3.5 mi (8:34 / mi)
shoes: NB 1400

Another steady state run this evening.

Weights 15:00 [3]

Gravitron, 2 x abdominal sets, 2 x single leg extension sets, glute extensions, calf press, upright row

Friday Jan 4, 2013 #

Running race 11:47 [5] 1.98 mi (5:57 / mi)
shoes: NB 1400

From the house, up 162nd, r on 40th, r on 156th to first stop light (almost exactly a mile), turn around and come back. Hard effort, no warm up.

Thursday Jan 3, 2013 #

Running 45:00 [3] 5.8 mi (7:46 / mi)
shoes: NB 1400

2x [mile on at 6:00/mi, mile off @ 7:30/mi], then some easy running to finish it off. Didn't feel all that great.

Rowing 10:00 [3]

Jumped on the erg for a few minutes.

Tuesday Jan 1, 2013 #

Running 1:00:00 [4] 8.68 mi (6:55 / mi)
shoes: NB 1400

Good hard run to start the year off. Started at 7:30, increased .1 mph every 3 minutes up to 6:40, then backed it off and built it up again.

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