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Training Log Archive: Ryan Perovich

In the 31 days ending Aug 31, 2013:

activity # timemileskm+ft
  Running21 19:00:07 141.3(8:04) 227.4(5:01)
  Biking5 9:34:46 161.6(16.9/h) 260.07(27.1/h)
  Trail Running4 4:31:41 25.8(10:32) 41.52(6:33) 1585
  Golfing1 4:30:00
  Total25 37:36:34 328.7 528.99 1585

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Saturday Aug 31, 2013 #

Running intervals 37:52 intensity: (16:00 @2) + (11:52 @3) + (10:00 @5) 5.0 mi (7:34 / mi)
shoes: NB 1400 (neon yellow)

Mile WU, 3 x [mile by EBEH], mile CD. Miles: 7:04, 6:55, 6:48; last quarters around 1:15ish.

Friday Aug 30, 2013 #

Running intervals 52:15 intensity: (20:00 @2) + (20:00 @3) + (12:15 @5) 6.2 mi (8:26 / mi)
shoes: NB 1400 (neon yellow)

First half: track work, miles by EBEH (mile times 6:17, 6:08, 6:03); final qtr between 1:20-1:22. Second half: Msft trail with the dog. Need to eat more.

Thursday Aug 29, 2013 #

Running intervals 30:00 intensity: (15:00 @3) + (15:00 @5) 4.42 mi (6:47 / mi)
shoes: NB 1400 (neon yellow)

5 x [3' on @ 5:45, 3' off @ 8:00]

Running intervals 30:00 intensity: (15:00 @3) + (15:00 @5) 4.63 mi (6:29 / mi)
shoes: NB 1400 (neon yellow)

More intervals: 3' on, 3' off again, kept increasing speed

Tuesday Aug 27, 2013 #

Running hills 47:04 intensity: (27:04 @3) + (20:00 @5) 5.4 mi (8:43 / mi)
shoes: NB 1400 (neon yellow)

10x hill repeats from W Lake Sammy to the top

Trail Running 1:00:00 [3] 5.8 mi (10:21 / mi)
shoes: Salomon Sense Mantra

TAT with Birdy, Todd, Kathleen and Leann.

Sunday Aug 25, 2013 #

Biking hills 1:57:05 [3] 28.3 mi (14.5 mph)

With Jill and Birdy: May Valley Loop with a little kicker thrown in. Did Montreux as well.

Saturday Aug 24, 2013 #

Running 50:00 [3] 6.0 mi (8:20 / mi)
shoes: NB 1400 (neon yellow)

With the dog on E Lake Sammy, out and back

Friday Aug 23, 2013 #

Running 59:26 [2] 7.0 mi (8:29 / mi)
shoes: NB 1400 (neon yellow)

Easy run with the dog, dropped him off, and then neighborhood loop

Thursday Aug 22, 2013 #

Running intervals 41:30 intensity: (20:00 @2) + (10:00 @3) + (11:30 @5) 6.0 mi (6:55 / mi)
shoes: NB 1400 (neon yellow)

At LW track: 2 x [800 on, 800 off], 2 x [400 on, 400 off], 2 x 400s by EBEH

Running 44:55 [3] 6.1 mi (7:22 / mi)
shoes: NB 1400 (neon yellow)

Run tonight after work

Wednesday Aug 21, 2013 #

Running 53:06 [3] 6.88 mi (7:43 / mi)
shoes: NB 1400 (neon yellow)

Same route as yesterday

Tuesday Aug 20, 2013 #

Running 54:31 [3] 6.88 mi (7:55 / mi)
shoes: NB 1400 (neon yellow)

Extended run around the neighborhood this morning

Sunday Aug 18, 2013 #

Running 1:02:42 [3] 7.1 mi (8:50 / mi)
shoes: NB 1400 (neon yellow)

With Birdy around the normal loop

Saturday Aug 17, 2013 #

Running long 1:51:29 [2] 13.2 mi (8:27 / mi)
shoes: NB 1400 (neon yellow)

Friday Aug 16, 2013 #

Running 1:24:00 [3] 9.48 mi (8:52 / mi)
shoes: NB 1400 (neon yellow)

Easy run today, legs are still a little tired from yesterday's effort.

Thursday Aug 15, 2013 #

Running intervals 33:41 [4] 5.0 mi (6:44 / mi)
shoes: NB 1400 (neon yellow)

In Leavenworth, nice run in the hills above town. Birdy told me to negative split, so I did: 7:30, 7:03, 6:48, 6:33, 6:11.
C • Birdy tells you to??? 2

Biking 2:19:39 [3] 44.8 mi (19.2 mph)

From truck stop in Wenatchee to the house in Chelan. Good ride, pushed it in spots.

Wednesday Aug 14, 2013 #

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

Neighborhood loop before work

Biking 1:48:00 [3] 27.1 mi (15.1 mph)

With Moto: from the office, part of 7 Hills and back. Worked on consistent wattage on the hills.

Tuesday Aug 13, 2013 #

Running 26:43 [3] 3.88 mi (6:53 / mi)
shoes: NB 1400 (neon yellow)

Loop around the neighborhood, descending splits:
8:05, 7:19, 6:48, 5:55

Trail Running 58:14 [3] 5.6 mi (10:24 / mi)
shoes: Salomon Sense Mantra

TAT with Birdy, Todd, Kyla, and Kathleen... good pace, pushed in spots.

Sunday Aug 11, 2013 #

Biking 2:46:51 [3] 48.4 mi (17.4 mph)

Rode out to Bothell Ski and Bike, met Dan and Greg, did a loop of the surrounding area, and then rode home. Some good pushes.

Saturday Aug 10, 2013 #

Golfing 4:30:00 [3]

Snoqualmie Falls... first time in a long time. Front nine not so good, back nine better.

Friday Aug 9, 2013 #

Running 48:18 [3] 6.01 mi (8:02 / mi)
shoes: NB 1400 (neon yellow)

Up Bel-Red, then usual neighborhood loop

Biking hills 43:11 [4] 13.0 mi (18.1 mph)

Some hill repeats, out and back in aero on E Lake Sammy

Thursday Aug 8, 2013 #

Running 32:00 [3] 3.88 mi (8:15 / mi)
shoes: NB 1400 (neon yellow)

Ran the usual neighborhood route in reverse

Wednesday Aug 7, 2013 #

Running 31:00 [2] 3.88 mi (7:59 / mi)
shoes: NB 1400 (neon yellow)

Easy peasy

Tuesday Aug 6, 2013 #

Running 1:26:53 [3] 9.7 mi (8:57 / mi)
shoes: NB 1400 (neon yellow)

Longer run tonight

Sunday Aug 4, 2013 #

Trail Running 1:09:19 [3] 6.1 mi (11:22 / mi)
shoes: NB 1400 (neon yellow)

With Birdy, Kyla, Trip and Milo: good morning run, even with the irresponsible dog owners among us...

Saturday Aug 3, 2013 #

Trail Running hills 1:24:08 [3] 8.3 mi (10:08 / mi) +1585ft 8:35 / mi
shoes: NB 1400 (neon yellow)

With Birdy and Todd: "I thought this was going to be mainly flat."

Nope.

Running 31:21 [2] 3.8 mi (8:15 / mi)
shoes: NB 1400 (neon yellow)

Around the neighborhood

Running 28:21 [2] 3.1 mi (9:09 / mi)
shoes: NB 1400 (neon yellow)

With Milo, around the Microsoft trail

Thursday Aug 1, 2013 #

Running 31:00 [2] 3.88 mi (7:59 / mi)
shoes: NB 1400 (neon yellow)

Easy run this evening.

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