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Training Log Archive: Ryan Perovich

In the 31 days ending Dec 31, 2013:

activity # timemileskm+ft
  Running23 18:15:51 130.53(8:24) 210.06(5:13) 1433
  Trail Running2 2:59:16 18.17(9:52) 29.25(6:08) 2731
  Swimming1 30:00
  Rowing2 25:00
  Weights1 15:00
  Total25 22:25:07 148.7 239.31 4164

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Tuesday Dec 31, 2013 #

Running intervals 1:00:30 intensity: (13:00 @2) + (35:00 @3) + (12:30 @5) 6.8 mi (8:54 / mi)
shoes: NB 1400

WU: some strides and effort, 1.5 TT, then cool down. I'll have to do this one again.. I can get better pacing.

Monday Dec 30, 2013 #

Running 33:48 [3] 3.79 mi (8:55 / mi)
shoes: NB 1400

Easy run with the dog, then 4 x strides

Sunday Dec 29, 2013 #

Running 48:47 [3] 4.65 mi (10:30 / mi)
shoes: NB 1400

With Jill, Kyla and Shea. 3 x 200s by EBEH. Good times!

Saturday Dec 28, 2013 #

11 AM

Running 1:07:16 intensity: (1:05:16 @2) + (2:00 @5) 7.29 mi (9:14 / mi) +469ft 8:42 / mi
ahr:145 max:212 shoes: NB 1400

1 hr easy peasy, HR<140; 4 x strides [30" on, 1' off] at the end. HR still way off.

Friday Dec 27, 2013 #

Swimming 30:00 [2]

Swimming. Huh.

Thursday Dec 26, 2013 #

Running 45:33 [1] 4.1 mi (11:07 / mi)
shoes: NB 1400

Nice run with Jill and Milo... new route!

Running 35:10 [2] 3.88 mi (9:04 / mi)
shoes: NB 1400

Z1/Z2 run

Tuesday Dec 24, 2013 #

Running 50:00 intensity: (40:00 @2) + (10:00 @4) 6.32 mi (7:55 / mi)
shoes: NB 1400

40' at Z1/Z2 (HR ~ 138-140), 10' at marathon pace (6:35).

Monday Dec 23, 2013 #

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

Easy run, 4 x strides (30" on, 60" off) at the end

Sunday Dec 22, 2013 #

Running 38:38 [1] 3.1 mi (12:28 / mi)
shoes: NB 1400

As per instructions, Z1/Z2 run. Not sure if my HR monitor is correct... had to walk 3/4 of the time to keep HR<150.

EDIT: yes, HR is was off. Apparently Garmin premium soft strap doesn't like cold weather, static electricity, and/or tech Ts. Known issue. Hmph.

Saturday Dec 21, 2013 #

10 AM

Running 1:04:50 intensity: (1:00:00 @2) + (2:50 @3) + (2:00 @5) 7.0 mi (9:16 / mi) +5ft 9:15 / mi
ahr:147 max:200 shoes: NB 1400

1 hr Z1/Z2, 4 x [:30 on, :60 off] at the end

Friday Dec 20, 2013 #

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

Easy run in the snow this morning

Running 30:00 [3] 4.11 mi (7:18 / mi)
shoes: NB 1400

Started off at 8:30s, built from there... paid attention to HR. 8:30s were low 140s, 7:30s were low to mid 150s, 6:30s were mid 160s, 5:30s were high 170s

Wednesday Dec 18, 2013 #

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

Another easy run around the neighborhood tonight

Tuesday Dec 17, 2013 #

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

Easy run this morning

Sunday Dec 15, 2013 #

Running intervals 38:49 [3] 4.0 mi (9:42 / mi)
shoes: NB 1400

Track work with Shea and Kyla. Super fun times! I really enjoyed this... WU, then 3 sets of 200 by EBEH, 400 build with Kyla, some cool down. Loved it.

Running 30:00 [2] 3.5 mi (8:34 / mi)
shoes: NB 1400

Easy run tonight at the PC

Rowing 10:00 [3]

On the erg, steady state

Saturday Dec 14, 2013 #

9 AM

Running long 1:43:30 [3] 13.56 mi (7:38 / mi) +959ft 7:09 / mi
shoes: NB 1400

Good paced run, pushed in one spot to get the Strava CR, otherwise pretty steady effort.

Thursday Dec 12, 2013 #

Running 1:00:00 [2] 7.1 mi (8:27 / mi)
shoes: NB 1400

An hour steady state, easy peasy at the PC

Wednesday Dec 11, 2013 #

Running intervals 30:00 intensity: (5:00 @2) + (10:00 @3) + (5:00 @4) + (10:00 @5) 4.64 mi (6:28 / mi)
shoes: NB 1400

5' WU, then 10 x [1' @ 5:09, 1' @ 7:30], 5' CD

Tuesday Dec 10, 2013 #

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

Easy run tonight

Sunday Dec 8, 2013 #

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

Easy run around the neighborhood again

Saturday Dec 7, 2013 #

12 PM

Trail Running 1:56:15 [4] 11.87 mi (9:47 / mi) +2731ft 8:02 / mi
shoes: Salomon Sense Mantra

With Porter and Dave: chilly but clear and great running weather; new route: usual to Lost Beagle, Shangri-La, Protector back to Clay Pit, across to Mine Shaft, left to Shy Bear, Wilderness Peak/Cliffs/Creak loop, then reverse Kyla's (Deceiver to Shy Bear to Indian), then up Quarry, back down to the Falls and finished up Cave Hole. Lot of climbing.

Friday Dec 6, 2013 #

Running 30:00 [3] 3.6 mi (8:20 / mi)
shoes: NB 1400

Easy peasy at the PC

Rowing 15:00 [3]

Steady state on the erg

Weights 15:00 [2]

Single leg lifts, obliques, crunches, calf extensions, gravitron

Thursday Dec 5, 2013 #

Running 1:00:00 [2] 7.58 mi (7:55 / mi)
shoes: NB 1400

Easy peasy at the PC

Wednesday Dec 4, 2013 #

Running intervals 30:00 intensity: (20:00 @3) + (10:00 @5) 4.47 mi (6:43 / mi)
shoes: NB 1400

5' WU, 10 x [1' on @ 5:15, 1' off @ 8:00], 5' CD. Intervals felt good, could've done more repeats and/or been faster on.

Tuesday Dec 3, 2013 #

Running 28:00 [3] 3.88 mi (7:13 / mi)
shoes: NB 1400

Another run before work, little faster today

Trail Running 1:03:01 [3] 6.3 mi (10:00 / mi)

With Birdy and Todd: cold, bit of snow on the ground, good push tonight

Monday Dec 2, 2013 #

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

Easy run around the neighborhood again... sluggish after this weekend

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