Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ryan Perovich

In the 31 days ending Jul 31, 2013:

activity # timemileskm+ft
  Biking10 14:19:28 250.9(17.5/h) 403.78(28.2/h) 1125
  Running12 11:02:09 83.4(7:56) 134.22(4:56) 1184
  Trail Running6 7:28:27 41.75(10:44) 67.19(6:40) 1739
  Core workout3 1:30:00
  Hiking1 1:20:00 4.0(20:00) 6.44(12:26)
  Total25 35:40:04 380.05 611.63 4048

«»
3:13
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Jul 31, 2013 #

Running 46:00 intensity: (43:00 @3) + (3:00 @5) 6.4 mi (7:11 / mi)
shoes: NB 1400 (blue/green)

Long day at work, ran tonight to clear my head. Took back my CR on 148th climb.

Tuesday Jul 30, 2013 #

Running 1:00:00 intensity: (20:00 @3) + (20:00 @4) + (20:00 @5) 8.5 mi (7:04 / mi)
shoes: NB 1400 (blue/green)

Hit the Old Redmond Road CRs with a good push.

Sunday Jul 28, 2013 #

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

On the CT: steady state, couple of 5' pickups @ 200w

Saturday Jul 27, 2013 #

Running 32:13 [2] 4.0 mi (8:03 / mi)
shoes: NB 1400 (blue/green)

Loop around neighborhood

Running 21:44 intensity: (15:10 @3) + (6:34 @5) 3.0 mi (7:15 / mi)
shoes: NB 1400 (blue/green)

Got the Kirkland waterfront CR that I've been wanting... 5:34/mi for 1.2, from downtown/2nd to Carillon

Thursday Jul 25, 2013 #

Core workout 30:00 [3]

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

On the CT: WU, 4 x [5' @ 250,260,270,280 w, 2' off], CD

Wednesday Jul 24, 2013 #

Running 53:32 [3] 7.2 mi (7:26 / mi)
shoes: NB 1400 (blue/green)

Nice run this evening, up to Bridle Trails and back.

Tuesday Jul 23, 2013 #

Trail Running 55:00 [3] 5.1 mi (10:47 / mi)
shoes: Salomon Sense Mantra

With Birdy: good TAT

Sunday Jul 21, 2013 #

Trail Running 1:40:00 [3] 9.5 mi (10:32 / mi)
shoes: Salomon Sense Mantra

Distance and time a guess... looking for Trip.

Saturday Jul 20, 2013 #

Running 27:43 [3] 3.8 mi (7:18 / mi)
shoes: NB 1400 (blue/green)

Quick run around the neighborhood, negative splits:
8:09
7:45
7:11
5:42

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

On the CT: steady 150w for the first half, build for last half.

Core workout 30:00 [3]

Friday Jul 19, 2013 #

Biking 1:21:32 [3] 24.2 mi (17.8 mph)

With Birdy: May Valley loop. Good push in spots. Avg 160w, weighted avg 175w.

Thursday Jul 18, 2013 #

Running 51:29 intensity: (45:29 @3) + (6:00 @5) 6.4 mi (8:03 / mi)
shoes: NB 1400 (blue/green)

Good run tonight, picked up two more CRs.

Wednesday Jul 17, 2013 #

Hiking 1:20:00 [2] 4.0 mi (20:00 / mi)
shoes: NB 1400 (blue/green)

Poo Poo Point and back with work peeps. Good times!

Tuesday Jul 16, 2013 #

Trail Running hills 1:25:37 [4] 8.2 mi (10:26 / mi) +1739ft 8:42 / mi
shoes: Salomon Sense Mantra

AA, Shangri-La, Protector, Fred's, Wilderness loop and back.

Monday Jul 15, 2013 #

Running 1:03:00 intensity: (38:00 @3) + (25:00 @5) 8.4 mi (7:30 / mi)
shoes: NB 1400 (blue/green)

Mile on, mile off, tried to make each 'on' mile faster than previous:
8:28
7:49
9:02
6:33
8:05
6:11
8:26
5:53

Sunday Jul 14, 2013 #

Trail Running 1:06:39 [3] 5.8 mi (11:29 / mi)
shoes: Salomon Sense Mantra

Nice run up at Cougar... helped Kyla push to a CR... maybe?

Saturday Jul 13, 2013 #

Biking 3:13:14 [2] 51.3 mi (15.9 mph)

First part of 7 Hills: Old Red, Market, Juanita, Seminary; then decided to mix it up and went out toward the UW on the BG. Through Leschi (stopped at SBux to get a banana), across I90, through Factoria, then back along 156th. Legs didn't feel all that strong today.

Friday Jul 12, 2013 #

Biking 1:30:00 [3] 30.0 mi (20.0 mph)

On the CT: 3 x 30' slow build

Thursday Jul 11, 2013 #

Running 32:00 [2] 3.88 mi (8:15 / mi)
shoes: NB 1400 (blue/green)

Easy peasy run this morning

Running 41:00 [2] 4.42 mi (9:17 / mi)
shoes: NB 1400 (blue/green)

Easy peasy again, tight hammies

Tuesday Jul 9, 2013 #

Core workout 30:00 [3]

Jillian's W1

Trail Running hills 1:15:00 [4] 7.45 mi (10:04 / mi)
shoes: Salomon Sense Mantra

Time is a guess. Really difficult loop tonight with Shawn: Lost Beagle, Wilderness and the Falls. Loved it.

Sunday Jul 7, 2013 #

Trail Running 1:06:11 [3] 5.7 mi (11:37 / mi)
shoes: Salomon Sense Mantra

Cougar with Birdy, Kyla, and Dave: Shy Bear/Deceiver/Falls/Cave Hole

Biking 25:00 [3] 7.0 mi (16.8 mph)

Back from Jeff's house after dropping off Diana's car

Saturday Jul 6, 2013 #

Biking 2:07:43 [3] 34.7 mi (16.3 mph)

With Jill: from Coffee Legend out to the State Park and back. Beautiful ride and weather!

Running 39:30 [3] 5.0 mi (7:54 / mi)
shoes: NB 1400 (blue/green)

With Birdy: nice loop before it got too hot

Friday Jul 5, 2013 #

Biking hills 35:00 intensity: (15:00 @3) + (20:00 @5) 4.5 mi (7.7 mph) +1125ft

4x hill repeats from the house to the mailbox.

Running 1:01:12 [3] 7.0 mi (8:45 / mi)
shoes: NB 1400 (blue/green)

With Birdy: a little longer loop, good run... warm

Thursday Jul 4, 2013 #

Biking 2:06:59 intensity: (1:56:59 @3) + (10:00 @5) 40.2 mi (19.0 mph)

With Jeff: from the house out to the start park and back. Dropped the hammer in a couple of places, >500w

Wednesday Jul 3, 2013 #

Running 1:30:54 [3] 11.1 mi (8:11 / mi)
shoes: NB 1400 (blue/green)

From the house out to the Mill Bay sign and back. Negative split each mile:
10:29 (up the hill)
8:45
8:29
8:24
8:15
8:04
7:55
7:51
7:45 (toughest one, out of Manson up the hill)
7:27
6:49
6:36

Tuesday Jul 2, 2013 #

Running hills 41:52 intensity: (17:00 @3) + (24:52 @5) 4.3 mi (9:44 / mi) +1184ft 7:43 / mi
shoes: NB 1400 (blue/green)

4x hill repeats up to the mailbox

« Earlier | Later »