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Training Log Archive: Ryan Perovich

In the 31 days ending Oct 31, 2013:

activity # timemileskm+ft
  Running21 17:03:24 138.91(7:22) 223.56(4:35) 381
  Trail Running1 1:02:10 5.3(11:44) 8.53(7:17)
  Total22 18:05:34 144.21(7:32) 232.09(4:41) 381

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Thursday Oct 31, 2013 #

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

Easy run this morning, just moving the legs

Sunday Oct 27, 2013 #

Running race 1:26:35 [3] 13.1 mi (6:37 / mi)
shoes: NB 1400 (neon yellow)

Snohomish Half. Cold and rainy, felt good for the first half, back tightened up on the second half. Went for the time, probably a little over ambitious.

Friday Oct 25, 2013 #

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

Easy run with the dog

Thursday Oct 24, 2013 #

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

Easy run this morning

Wednesday Oct 23, 2013 #

Running 33:15 [3] 3.88 mi (8:34 / mi)
shoes: NB 1400 (neon yellow)

Easy run tonight with the dog

Tuesday Oct 22, 2013 #

3 PM

Running 1:06:00 [2] 9.0 mi (7:20 / mi) +381ft 7:03 / mi
shoes: NB 1400 (neon yellow)

Easy run, down to Marymoor, out and back, up 520 trail and home

Sunday Oct 20, 2013 #

Running 30:00 [2] 3.4 mi (8:49 / mi)
shoes: NB 1400 (neon yellow)

Easy run with the dog on the msft trail
C • And.... 3

Saturday Oct 19, 2013 #

Running intervals 19:07 intensity: (10:58 @3) + (4:30 @4) + (3:39 @5) 3.0 mi (6:22 / mi)
shoes: NB 1400 (neon yellow)

3 x mile by EBEH, (paces shown are per mile, but only held for each .25 mile):
7:10, 6:38, 6:51, 5:13
7:29, 6:20, 7:00, 4:50
7:35, 5:44, 7:45, 4:42

second and last quarters got progressively faster, recovery quarters got progressively slower. Hmm. The last one is probably the closest to what I was really shooting for.

Running 29:00 [2] 3.88 mi (7:28 / mi)
shoes: NB 1400 (neon yellow)

Easy run after I got back from the track

Friday Oct 18, 2013 #

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

Easy run this morning

Running 29:00 [3] 3.88 mi (7:28 / mi)
shoes: NB 1400 (neon yellow)

Little faster run this evening, same loop

Thursday Oct 17, 2013 #

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

Easy run tonight

Wednesday Oct 16, 2013 #

Running intervals 48:20 intensity: (35:00 @3) + (13:20 @5) 6.86 mi (7:03 / mi)
shoes: NB 1400 (neon yellow) 2

WU, then 10 x (.25 mile on @ 5:20/mi, .25 mile @ 8:00/mi). Knee/ankle felt fine, little tweaked at the end, but not too bad.

Tuesday Oct 15, 2013 #

Running 30:00 [3] 3.88 mi (7:44 / mi)
shoes: NB 1400 (neon yellow) 2

Easy run, ankle and IT a little twingey but felt ok
C • Hey!! 3

Sunday Oct 13, 2013 #

Running race 17:54 [5] 3.1 mi (5:46 / mi)
shoes: NB 1400 (neon yellow) 2

10k rivalry race at Marymoor. Felt solid and on track for 4 miles, rolled ankle off the trail. Good to finish with Birdy.

(This was for the first half according to Garmin. Not a bad 5k time. Decent VDOT all things considered, and I could drop time from this, maybe 17:20ish if I raced the 5k... seem to be on track for my half assuming I don't miss much training)

Sore, out of sorts, and very disappointed.
Bummed.
C • bummer... 1

Running 22:30 [3] 3.1 mi (7:15 / mi)
shoes: NB 1400 (neon yellow) 2

Friday Oct 11, 2013 #

Running intervals 30:00 intensity: (19:15 @3) + (10:45 @5) 4.55 mi (6:36 / mi)

4 x [Half mile on @ 5:23, half mile off @ 7:30]

Running 30:00 [3] 4.08 mi (7:21 / mi)
shoes: NB 1400 (neon yellow) 2

Steady state after main set

Wednesday Oct 9, 2013 #

Running intervals 38:00 intensity: (24:00 @3) + (14:00 @5) 5.3 mi (7:10 / mi)
shoes: NB 1400 (neon yellow) 2

WU, mile on @ 5:30, mile off @ 8:30,

Tuesday Oct 8, 2013 #

Running 15:00 [1] 1.8 mi (8:20 / mi)
shoes: NB 1400 (neon yellow) 2

WU before main set

Running intervals 26:50 intensity: (16:00 @3) + (10:50 @5) 4.0 mi (6:43 / mi)
shoes: NB 1400 (neon yellow) 2

2 x mile on @ 5:23, mile off @ 8:00

Running 20:15 intensity: (11:15 @3) + (9:00 @5) 3.0 mi (6:45 / mi)
shoes: NB 1400 (neon yellow) 2

3 x .5 mile on @ 6:00/mi, .5 off @ 7:30/mi

Sunday Oct 6, 2013 #

Trail Running 1:02:10 [3] 5.3 mi (11:44 / mi)
shoes: Salomon Sense Mantra

With Kyla and the dogs: old school route, nice run this morning

Saturday Oct 5, 2013 #

Running 1:12:26 [3] 10.0 mi (7:15 / mi)
shoes: NB 1400 (neon yellow) 2

Ran along Marymoor, then took a right by 60 Acres and ran back down toward Redmond. Stopped the watch right at 10 mi, then walked up the hill.

Couple of .5 and .25 mile pickups around 5:30 pace.

Friday Oct 4, 2013 #

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

Easier run this morning before work

Running 1:09:58 [2] 8.8 mi (7:57 / mi)
shoes: NB 1400 (neon yellow) 2

Easy run this evening

Thursday Oct 3, 2013 #

Running 26:40 [4] 4.0 mi (6:40 / mi)
shoes: NB 1400 (neon yellow) 2

Descending miles on neighborhood route: (GAP) 6:38, 6:28, 6:22, 6:01

Running 14:04 [4] 2.12 mi (6:38 / mi)
shoes: NB 1400 (neon yellow) 2

Remainder of run back home

Wednesday Oct 2, 2013 #

Running intervals 40:00 intensity: (30:00 @2) + (10:00 @5) 5.6 mi (7:09 / mi)
shoes: NB 1400 (neon yellow) 2

Quick WU, then 5 x (.5 mile on @ 5:13, .5 mile off @ 8:30)

Tuesday Oct 1, 2013 #

Running 42:30 [3] 5.3 mi (8:01 / mi)
shoes: NB 1400 (neon yellow) 2

Msft trail with the dog, then out and back for a mile

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