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Training Log Archive: Ryan Perovich

In the 31 days ending Mar 31, 2014:

activity # timemileskm+ft
  Running19 16:33:12 129.74(7:39) 208.8(4:45) 1511
  Biking2 2:45:00 47.3(17.2/h) 76.12(27.7/h)
  Trail Running2 2:41:20 13.07(12:20) 21.04(7:40) 2908
  Stairs1 30:01
  Rowing1 30:00
  Total24 22:59:33 190.12 305.96 4419
  [1-5]24 22:50:33

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Sunday Mar 30, 2014 #

9 AM

Trail Running hills 1:34:16 intensity: (16 @0) + (17:52 @1) + (33:07 @2) + (33:09 @3) + (9:09 @4) + (43 @5) 7.51 mi (12:33 / mi) +1823ft 10:12 / mi
ahr:141 max:188 shoes: Salomon Sense Mantra

With Birdy and Kyla: new route, leaving from Big Tree trailhead off Newport Way. Nice route, hilly! Did 6 pickups along Tibbetts and up Lost Beagle.

Saturday Mar 29, 2014 #

1 PM

Running 33:56 intensity: (19 @0) + (4:04 @2) + (23:08 @3) + (6:25 @4) 3.74 mi (9:05 / mi) +300ft 8:26 / mi
ahr:153 max:184 shoes: NB 1400 v2

Easy run with the dog

Friday Mar 28, 2014 #

1 PM

Running 1:00:01 intensity: (7 @0) + (4 @1) + (1:36 @2) + (5:22 @3) + (41:07 @4) + (11:45 @5) 8.28 mi (7:15 / mi) +3ft 7:15 / mi
ahr:176 max:205 shoes: NB 1400 v2

Rusty's plan was 10' WU, then 65' @ 6:30. NOPE. Wasn't happening. Did 40' @ 6:30 (1% incline), then had to take 3' easy, finished with 7' back at 6:30. Legs are tired, body is tired, mind is tired. HR was also high because I was sweating... shirt was SOAKED 15' in, sticking to me... must've weighed at least a pound. No air circulation in the PC today or something...

Wednesday Mar 26, 2014 #

7 PM

Running 1:00:01 intensity: (8 @0) + (14 @1) + (11:48 @2) + (12:10 @3) + (20:44 @4) + (14:57 @5) 7.88 mi (7:37 / mi) +21ft 7:36 / mi
ahr:167 max:200 shoes: NB 1400 v2

15' @ 8:30, 15' @ 6:07, 3' easy, 10' @ 6:07, 2' easy, 5' @ 6:11, 10' easy
C • Ummm... 2

Tuesday Mar 25, 2014 #

7 PM

Running 50:01 intensity: (21 @0) + (8 @1) + (42 @2) + (36:16 @3) + (12:23 @4) + (11 @5) 6.07 mi (8:14 / mi)
ahr:158 max:187 shoes: NB 1400 v2

40' easy @ 8:30s, 6 x strides @ 5:03

Sunday Mar 23, 2014 #

Biking 1:45:00 [3] 29.3 mi (16.7 mph)

With Birdy: May Valley loop, through Issaquah, overpass through to 156th, Crossroads.
8 AM

Running 38:36 intensity: (11:54 @4) + (26:42 @5) 6.21 mi (6:13 / mi) +480ft 5:48 / mi
ahr:185 max:193 shoes: NB 1400 v2

MI 10k. Ooof, hard effort, hilly course. I was hoping to go a bit faster than this, but the elevation made it tough. Stayed in my HR zones, but couldn't push the speed any more. 6th overall (got chicked as Birdy reminds me), 1st in AG.
C • Damn 5

Thursday Mar 20, 2014 #

6 PM

Running 36:30 intensity: (29 @0) + (8 @1) + (5:38 @2) + (21:32 @3) + (6:36 @4) + (2:07 @5) 4.87 mi (7:30 / mi) +264ft 7:08 / mi
ahr:174 max:236 shoes: NB 1400 v2

30' easy, 4 x strides @ 5:03

Wednesday Mar 19, 2014 #

8 PM

Running 46:00 intensity: (1 @0) + (26 @1) + (29 @2) + (37:53 @3) + (5:04 @4) + (2:07 @5) 6.03 mi (7:38 / mi)
ahr:159 max:209 shoes: NB 1400 v2

40' @ 7:47; 4 x [30" @ 5:03, 60" @ 8:00]

Tuesday Mar 18, 2014 #

Running 42:00 [2] 4.69 mi (8:57 / mi)
shoes: NB 1400 v2

Out and back on E Lake Sammy; 4 x 4' pickups @ 5k pace

Monday Mar 17, 2014 #

Biking 1:00:00 [2] 18.0 mi (18.0 mph)

Decent spin on the CT, steady state

Sunday Mar 16, 2014 #

9 AM

Running 49:06 intensity: (17 @0) + (11 @1) + (45 @2) + (33:42 @3) + (13:28 @4) + (43 @5) 6.49 mi (7:34 / mi) +125ft 7:26 / mi
ahr:162 max:205 shoes: NB 1400 v2

40' easy, 6 x strides [30" @ 5:11, 60" off]
C • Sunday 3

Saturday Mar 15, 2014 #

8 AM

Trail Running 1:07:04 intensity: (4:50 @0) + (3:07 @1) + (20:15 @2) + (29:39 @3) + (9:13 @4) 5.57 mi (12:03 / mi) +1085ft 10:10 / mi
ahr:144 max:178 shoes: Salomon Sense Mantra

With Zach, Morris and Milo: usual 5.5 loop, good to catch up

Friday Mar 14, 2014 #

3 PM

Running 1:33:21 intensity: (14 @2) + (41:38 @3) + (48:47 @4) + (2:42 @5) 13.1 mi (7:08 / mi) +290ft 6:59 / mi
ahr:168 max:229 shoes: NB 1400 v2

20' WU, 35' @ 6:32/mi, rest of the time HR ~ 152-155. Headwind until halfway point at 45'. HR has steadily come down for easy runs; 155 used to be about 7:50s, now closer to 7:35s.

HR was off at the beginning until I could work up a sweat (229 max, huh?)

Wednesday Mar 12, 2014 #

6 PM

Running 49:52 intensity: (4 @0) + (11 @2) + (35:44 @3) + (13:46 @4) + (7 @5) 7.0 mi (7:07 / mi) +11ft 7:07 / mi
ahr:159 max:185 shoes: NB 1400 v2

Tempo work with Moses at his paces; HR was pretty good tonight at this pace, very pleased

Tuesday Mar 11, 2014 #

8 PM

Running intervals 1:10:02 intensity: (11 @0) + (12 @1) + (4:53 @2) + (31:29 @3) + (32:30 @4) + (47 @5) 9.81 mi (7:08 / mi)
ahr:163 max:186 shoes: NB 1400 v2

15' WU @ 7:47; 3 x [11' @ 6:11/mi, 2' easy]; remaining time at 8:30

Sunday Mar 9, 2014 #

9 AM

Running 53:43 intensity: (9 @0) + (1:43 @1) + (19:08 @2) + (15:35 @3) + (16:12 @4) + (56 @5) 6.21 mi (8:39 / mi) +3ft 8:39 / mi
ahr:151 max:195 shoes: NB 1400 v2

Track work with Kyla and Moses: WU, then some 800 by EBEH 200s, last 200 all out (29.37)

Saturday Mar 8, 2014 #

11 AM

Running 38:06 intensity: (19 @0) + (1:36 @2) + (24:28 @3) + (10:51 @4) + (52 @5) 5.11 mi (7:27 / mi)
ahr:159 max:187 shoes: NB 1400 v2

30' easy @ 7:42; 6 x strides [4 x 30" @ 5:11, 2 x 30" @ 5:00]

Friday Mar 7, 2014 #

2 PM

Running 45:01 intensity: (12 @0) + (5 @1) + (5:49 @2) + (11:33 @3) + (20:51 @4) + (6:31 @5) 6.29 mi (7:09 / mi)
ahr:168 max:188 shoes: NB 1400 v2

10' WU, 25' @ 6:22, 10' CD.

Thursday Mar 6, 2014 #

7 PM

Running 50:02 intensity: (3 @0) + (44 @1) + (10:36 @2) + (34:57 @3) + (3:42 @4) 6.51 mi (7:41 / mi)
ahr:148 max:175 shoes: NB 1400 v2

40' easy @ 7:47, HR ~ 152; 6 x strides [30' @ 5:11, 60' easy]

Wednesday Mar 5, 2014 #

7 PM

Rowing 30:00 intensity: (37 @0) + (1:29 @1) + (7:52 @2) + (20:02 @3)
ahr:146 max:163

30' steady state on the erg

Stairs 30:01 intensity: (24 @2) + (29:37 @3)
ahr:158 max:163

Stair climber, steady state, 163 flights climbed

Tuesday Mar 4, 2014 #

6 PM

Running 1:00:01 intensity: (6 @0) + (17 @1) + (7:23 @2) + (26:25 @3) + (21:36 @4) + (4:14 @5) 7.65 mi (7:51 / mi) +12ft 7:50 / mi
ahr:161 max:193 shoes: NB 1400 v2

10' WU, then 4 x [ 2 x (200m in 39", 200m easy), 400m in 79", 400m easy], easy for the remaining time

Sunday Mar 2, 2014 #

9 AM

Running 1:03:52 intensity: (24 @0) + (27 @1) + (1:10 @2) + (4:53 @3) + (41:48 @4) + (15:10 @5) 7.28 mi (8:46 / mi) +2ft 8:46 / mi
ahr:177 max:228 shoes: NB 1400 v2

Track work with Kyla and Dave: 4 x [400 build all the way, 400 easy]; then 2 mi easy, 6 x strides [30' on, 60' off]

HR wacky the entire time

Saturday Mar 1, 2014 #

4 PM

Running 53:01 intensity: (7 @0) + (2 @1) + (17:22 @2) + (25:38 @3) + (6:58 @4) + (2:54 @5) 6.52 mi (8:08 / mi)
ahr:155 max:200 shoes: NB 1400 v2

On the treadmill: 30' easy, HR ~ 150 (7:50ish pace), then 6 x strides [30' @ 5:11, 60' off], added another 13' of easy jog

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