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Training Log Archive: Ryan Perovich

In the 31 days ending Jan 31, 2014:

activity # timemileskm+ft
  Running23 19:40:15 135.25(8:44) 217.66(5:25) 707
  Trail Running2 2:15:46 13.65(9:57) 21.97(6:11) 1637
  Biking1 1:20:00 23.0(17.3/h) 37.01(27.8/h)
  Swimming1 30:00
  Total26 23:46:01 171.9 276.64 2344
  [1-5]26 23:45:34

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Friday Jan 31, 2014 #

5 PM

Running 1:33:56 intensity: (13 @0) + (27 @1) + (3:00 @2) + (1:17:21 @3) + (12:24 @4) + (31 @5) 12.06 mi (7:47 / mi) +192ft 7:40 / mi
ahr:158 max:208 shoes: NB 1400

Z3 run, 158 target HR; 6x strides 30" on, 60" off at the end

Thursday Jan 30, 2014 #

Running 40:17 [2] 4.74 mi (8:30 / mi)
shoes: NB 1400

Easy run, HR 150 +/- 3

Wednesday Jan 29, 2014 #

4 PM

Running 1:07:46 intensity: (8 @0) + (1:01 @1) + (36:51 @2) + (28:50 @3) + (48 @4) + (8 @5) 7.38 mi (9:11 / mi) +503ft 8:38 / mi
ahr:142 max:195 shoes: NB 1400

Easy run

Tuesday Jan 28, 2014 #

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

Easy run, couple of 30" pickups at the end

Sunday Jan 26, 2014 #

9 AM

Running 37:10 intensity: (6 @0) + (20 @1) + (7:11 @2) + (6:20 @3) + (19:15 @4) + (3:58 @5) 4.25 mi (8:45 / mi) +1ft 8:45 / mi
ahr:164 max:202 shoes: NB 1400

Track work with Kyla: 4 x [400 hard, 400 easy], 8 x strides [30' on, 60' off] at the end

Saturday Jan 25, 2014 #

10 AM

Running 54:01 intensity: (22:15 @2) + (12:18 @3) + (7:06 @4) + (12:22 @5) 6.78 mi (7:58 / mi) +6ft 7:58 / mi
ahr:168 max:195 shoes: NB 1400

Out and back on Marymoor trail. 30' easy, then 8 x strides [30" on, 1' off]. HR was all over the place (cold, tech tee, static electricity) initially. Even when it settled down (without changing pace), it was still reading too high.

Friday Jan 24, 2014 #

Running 38:13 [2] 4.15 mi (9:13 / mi)
shoes: NB 1400

With Birdy: around the PC, short loop. Nice day to run, just felt good to get out!

Thursday Jan 23, 2014 #

Running intervals 45:13 intensity: (41:13 @2) + (4:00 @5) 5.62 mi (8:03 / mi)
shoes: NB 1400

30' easy (8:15, HR = 136), 8 x strides = 30' @ 5:15, 60' @ 10:00

Wednesday Jan 22, 2014 #

Running 20:30 [2] 2.5 mi (8:12 / mi)
shoes: NB 1400

Easy WU before main set

Running 8:37 [5] 1.5 mi (5:45 / mi)
shoes: NB 1400

1.5mi TT. Went out too slow (didn't set my virtual pacer right... was aiming for 5:35, but for some reason it reverted back to 6:05... I thought it felt too easy). First mile beeped at 5:59. WTF?! So then I ran the next half mile hard. Had a lot left in the tank at the end. I'll have to try this one again tomorrow.

Monday Jan 20, 2014 #

9 AM

Trail Running 1:22:09 [3] 8.77 mi (9:22 / mi) +1637ft 7:58 / mi
ahr:161 max:192 shoes: Salomon Sense Mantra

With Porter: Coyote to the top of AA, Shangri-La, L on Surprise Creek, down to the bottom, No Name, backside of W Tibbetts Creek, Tibbetts Marsh to the top of Clay Pit, Mine Shaft, then down to the falls and back up Cave Hole, Bypass, then tacked on a bit more by taking a left and backtracking to Old Man's. Good run!

Sunday Jan 19, 2014 #

9 AM

Running intervals 47:10 intensity: (40:10 @2) + (3:00 @3) + (3:00 @4) + (1:00 @5) 5.0 mi (9:26 / mi) +5ft 9:25 / mi
ahr:149 max:208 shoes: NB 1400

Track work with Jill, Kyla, Shea, and Catrena. 4 x 800s by EBEH 200s. Ran two all-out 200s at the end.

Saturday Jan 18, 2014 #

Trail Running 53:37 [3] 4.88 mi (10:59 / mi)
shoes: Salomon Sense Mantra

With Birdy and Milo at Cougar: beautiful day to be running!

Friday Jan 17, 2014 #

Running 1:04:17 intensity: (1:01:17 @2) + (3:00 @5) 7.4 mi (8:41 / mi)
shoes: NB 1400

same workout as yesterday: 1 hr z2 (although HR was higher, low to mid 140s at end), then 6 x strides (30" @ 5:16, 60" off, last 30" @ 4:00)

Thursday Jan 16, 2014 #

Running 1:07:22 [3] 7.61 mi (8:51 / mi)
shoes: NB 1400

Easy z2 for an hour @ 9:15, then 6 x strides [30" @ 5:16, 60" off]

Wednesday Jan 15, 2014 #

Running intervals 1:06:57 intensity: (1:02:57 @2) + (4:00 @5) 7.53 mi (8:53 / mi)
shoes: NB 1400

2 x [30' @ 9:15/Z2, 4 x (30" @ 5:18, 60" @ 9:15)]

Tuesday Jan 14, 2014 #

Running 30:00 [2] 3.2 mi (9:22 / mi)
shoes: NB 1400

Easy run at the PC, Z1/Z2

Sunday Jan 12, 2014 #

Running intervals 46:30 intensity: (39:00 @2) + (3:30 @3) + (3:00 @4) + (1:00 @5) 5.15 mi (9:02 / mi)
shoes: NB 1400

With Jill, Kim, Kyla, Dave, and Catrena: 2 x 1 mi by EBEH 400s. WU, main set, cool down, then all out 400 in 1:01.

Saturday Jan 11, 2014 #

Running race 40:31 [5] 6.2 mi (6:32 / mi)
shoes: NB 1400

Nookachamps 10k. Ugh, effort was hard, rain wasn't too bad, but the wind was brutal. Hilly course with 465 ft of gain. 5th overall out of 168, 2nd in AG.

Thursday Jan 9, 2014 #

Running 1:18:00 intensity: (58:00 @2) + (20:00 @5) 6.93 mi (11:15 / mi)
shoes: NB 1400

55' easy Z1/Z2 (9:15 on the treadmill, .8 incline, HR ~ 137). 4 x [30" on @ 5:15, 60" off]

Wednesday Jan 8, 2014 #

Running 30:00 [2] 3.2 mi (9:22 / mi)
shoes: NB 1400

Another easy Z1/Z2 run

Tuesday Jan 7, 2014 #

Running 1:02:00 intensity: (1:00:00 @3) + (2:00 @5) 7.03 mi (8:49 / mi)
shoes: NB 1400

Steady pace for an hour in Z1/Z2; 4 x strides (30" @ 5:15, 60" off)

Sunday Jan 5, 2014 #

Running intervals 48:30 intensity: (40:00 @2) + (4:00 @3) + (4:00 @4) + (30 @5) 5.0 mi (9:42 / mi)
shoes: NB 1400

Swimming 30:00 [3]

More swimming with Birdy

Saturday Jan 4, 2014 #

Running 1:26:15 intensity: (1:24:15 @2) + (2:00 @5) 9.26 mi (9:19 / mi)
shoes: NB 1400

1:15 Z1/Z2, then 4 x strides [30"@ 5:15, 60" easy]

Friday Jan 3, 2014 #

Running 33:00 [2] 3.88 mi (8:30 / mi)
shoes: NB 1400

Neighborhood loop

Thursday Jan 2, 2014 #

Running 43:00 intensity: (41:00 @2) + (2:00 @5) 5.0 mi (8:36 / mi)
shoes: NB 1400

40' easy, HR<140; 4 x strides [30" @ 5:15, 1' off]

Wednesday Jan 1, 2014 #

Biking 1:20:00 [2] 23.0 mi (17.3 mph)

Around the lake with Jill. Cold! Much more chilly than I thought. Really nice to be out on the bike again though.

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