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Training Log Archive: Ryan Perovich

In the 31 days ending May 31, 2014:

activity # timemileskm+ft
  Running23 20:28:23 157.9(7:47) 254.12(4:50) 6551
  Trail Running2 1:44:46 11.81(8:52) 19.01(5:31) 339
  Total25 22:13:09 169.71(7:51) 273.13(4:53) 6890
  [1-5]25 22:06:19

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Saturday May 31, 2014 #

5 PM

Running 21:32 intensity: (6 @0) + (8 @1) + (7:15 @2) + (10:26 @3) + (3:37 @4) 2.66 mi (8:06 / mi) +195ft 7:34 / mi
ahr:149 max:180 shoes: Mizuno Hitogami

Easy run, 3 x [1' @ 5k race pace, 2' off]

Friday May 30, 2014 #

6 PM

Running 50:02 intensity: (1:05 @2) + (39:26 @3) + (7:01 @4) + (2:30 @5) 6.48 mi (7:43 / mi) +18ft 7:42 / mi
ahr:159 max:191 shoes: Mizuno Musha

40' easy, 6 x strides @ 4:55

Wednesday May 28, 2014 #

8 PM

Running 29:44 intensity: (19 @0) + (1:08 @1) + (22:23 @2) + (5:54 @3) 3.3 mi (9:01 / mi) +253ft 8:24 / mi
ahr:137 max:158 shoes: Mizuno Musha

Easy run with the dog

Tuesday May 27, 2014 #

6 PM

Running 1:06:58 intensity: (21 @0) + (21 @1) + (4:13 @2) + (30:25 @3) + (27:04 @4) + (4:34 @5) 9.4 mi (7:08 / mi) +22ft 7:07 / mi
ahr:164 max:187 shoes: Mizuno Hitogami

Good session: 15' WU, 3 x [10' @ 6:10, 2' easy], 15' CD. Main set felt great, pretty relaxed and smooth.

Monday May 26, 2014 #

11 AM

Running 51:02 intensity: (17 @0) + (23 @1) + (9:07 @2) + (34:43 @3) + (6:32 @4) 6.22 mi (8:12 / mi) +425ft 7:42 / mi
ahr:151 max:183 shoes: Mizuno Musha

40' easy, 6 x strides @ 5:15

Sunday May 25, 2014 #

10 AM

Running 36:02 intensity: (15 @0) + (13 @1) + (1:09 @2) + (34:11 @3) + (14 @4) 4.88 mi (7:23 / mi) +285ft 7:00 / mi
ahr:154 max:165 shoes: Mizuno Musha

Easy 35' @ high Z2. Definitely much faster given this HR than in the past. Felt good.

Saturday May 24, 2014 #

9 AM

Running 1:31:22 intensity: (18 @0) + (1:18 @1) + (46:43 @2) + (42:50 @3) + (13 @4) 11.18 mi (8:10 / mi) +1042ft 7:31 / mi
ahr:143 max:171 shoes: Mizuno Hitogami

90' easy. Saw Noelle by my office, so ran with her to the marina and back.

Friday May 23, 2014 #

2 PM

Running 36:10 intensity: (11 @0) + (12 @1) + (3:04 @2) + (27:39 @3) + (5:04 @4) 4.68 mi (7:44 / mi)
ahr:153 max:176 shoes: Mizuno Musha

26' easy, 6 x strides @ 5:14 (ended up doing 1 extra just for fun)

Wednesday May 21, 2014 #

7 PM

Running 29:32 intensity: (52 @0) + (4:18 @1) + (18:35 @2) + (3:53 @3) + (1:54 @4) 3.16 mi (9:21 / mi) +827ft 7:30 / mi
ahr:134 max:174 shoes: Mizuno Musha

Easy run with Milo

Tuesday May 20, 2014 #

4 PM

Running 1:10:54 intensity: (1:37 @0) + (3 @1) + (7:25 @2) + (33:35 @3) + (13:48 @4) + (14:26 @5) 9.44 mi (7:31 / mi) +219ft 7:21 / mi
ahr:163 max:191 shoes: Mizuno Musha

15' WU, 6 x [1200m in 4:21 (5:50/mi pace), 4' off between], 10' CD

Monday May 19, 2014 #

7 PM

Running 51:55 intensity: (13 @0) + (51 @1) + (12:44 @2) + (31:36 @3) + (6:31 @4) 6.43 mi (8:05 / mi) +364ft 7:40 / mi
ahr:149 max:180 shoes: Mizuno Musha

40' easy, 6 x strides @ 5:15

Sunday May 18, 2014 #

8 AM

Running 53:12 intensity: (15 @0) + (27 @1) + (23:05 @2) + (20:15 @3) + (9:10 @4) 6.1 mi (8:43 / mi) +403ft 8:12 / mi
ahr:148 max:183 shoes: Mizuno Hitogami

With Noelle: from Bellevue Park around Medina, Overlake GC and back. 2 x 2' comfortable pickups @ 6:45.

Saturday May 17, 2014 #

Running 28:30 [2] 3.18 mi (8:58 / mi)
shoes: Mizuno Hitogami

Microsoft trail with the dog
7 AM

Trail Running 34:20 intensity: (10 @0) + (1 @1) + (45 @2) + (18:10 @3) + (15:06 @4) + (8 @5) 4.21 mi (8:09 / mi) +339ft 7:35 / mi
ahr:162 max:186 shoes: Salomon Sense Mantra

Bridle Trails large loop with Paul

Friday May 16, 2014 #

12 PM

Running 1:27:44 intensity: (15 @0) + (41 @1) + (3:58 @2) + (51:38 @3) + (25:16 @4) + (5:56 @5) 11.63 mi (7:33 / mi) +139ft 7:28 / mi
ahr:163 max:190 shoes: Mizuno Hitogami

20' WU, 5 x [5' @ 6:10, 1' easy], 40' high Z2/easy

Thursday May 15, 2014 #

9 PM

Running 38:30 intensity: (14 @0) + (14 @1) + (6:22 @2) + (25:56 @3) + (5:44 @4) 4.78 mi (8:03 / mi) +311ft 7:35 / mi
ahr:153 max:183 shoes: Mizuno Hitogami

30' mid z2, 6 x strides @ 5:17

Tuesday May 13, 2014 #

7 PM

Running intervals 1:00:43 intensity: (23 @0) + (3:15 @1) + (3:40 @2) + (30:43 @3) + (11:18 @4) + (11:24 @5) 8.31 mi (7:18 / mi) +107ft 7:13 / mi
ahr:162 max:193 shoes: Mizuno Hitogami

15' easy low z2, 6 x [3' @ 5:35, 3' easy], 15' CD

Monday May 12, 2014 #

8 PM

Running 54:29 intensity: (2 @0) + (49 @1) + (8:15 @2) + (33:22 @3) + (11:40 @4) + (21 @5) 6.67 mi (8:10 / mi) +331ft 7:48 / mi
ahr:155 max:186 shoes: Mizuno Hitogami

Ran easy for a while, finished with 6 x strides. Legs feel pretty decent.

Saturday May 10, 2014 #

Running race 18:05 [5] 3.1 mi (5:50 / mi) +141ft 5:36 / mi
shoes: NB 1400 v2

Bothell Husky 5k. Went out a little quick, last mile was tough. Reasonably hilly course, especially mile 2. 6th OA, 2nd in AG.

Wednesday May 7, 2014 #

7 PM

Running 1:00:27 intensity: (13 @0) + (21 @1) + (16:05 @2) + (38:39 @3) + (5:09 @4) 7.35 mi (8:14 / mi) +481ft 7:45 / mi
ahr:148 max:182 shoes: Mizuno Hitogami

50' easy (tried something different and went ~10 beats lower than usual), 6 x strides [30" @ 5:05, 60" off]. Muscles are sore after a massage, but things felt a lot smoother through the hips and glutes, especially on the strides... a lot more kick (5th stride averaged 4:14/mi, peak at 3:57/mi).

Tuesday May 6, 2014 #

5 PM

Running 1:28:37 intensity: (6 @0) + (11 @1) + (48 @2) + (44:16 @3) + (42:01 @4) + (1:15 @5) 12.01 mi (7:23 / mi) +202ft 7:16 / mi
ahr:167 max:194 shoes: Mizuno Hitogami

20' WU, 2 x 14' @ 6:25 with 3' easy between, 35' Z2 at the end. Good run, felt very relaxed.

Monday May 5, 2014 #

7 PM

Running 56:00 intensity: (13 @0) + (37 @1) + (12:04 @2) + (37:36 @3) + (5:30 @4) 6.95 mi (8:04 / mi) +351ft 7:42 / mi
ahr:150 max:184

40' Easy Z2, 6 x usual strides @ 5:07

Saturday May 3, 2014 #

11 AM

Trail Running 1:10:26 intensity: (18 @0) + (21 @1) + (9:27 @2) + (49:04 @3) + (11:16 @4) 7.6 mi (9:16 / mi)
ahr:154 max:176 shoes: NB 1400 v2

At the Redmond Watershed with Birdy: not sure about the distance (no GPS lock), but HR should be accurate.

Friday May 2, 2014 #

3 PM

Running 1:22:44 intensity: (10 @0) + (17 @1) + (5:52 @2) + (9:46 @3) + (1:06:25 @4) + (14 @5) 11.8 mi (7:01 / mi) +173ft 6:55 / mi
ahr:171 max:185 shoes: NB 1400 v2

15' WU, then 70' @ 6:45, HR Z3<180, quick CD. Timed it so I'd meet Moses at the bridge by the church/golf course on Marymoor (he had to do 5 mi @ 6:45) for the second half of my run.

Thursday May 1, 2014 #

8 PM

Running 1:04:09 intensity: (2 @0) + (13 @1) + (2:44 @2) + (48:47 @3) + (11:38 @4) + (45 @5) 8.19 mi (7:50 / mi) +262ft 7:36 / mi
ahr:158 max:192 shoes: NB 1400 v2

50' easy, Z2 HR <158, 6 x 30" strides @ 5:17. GAGGHHH. THIS is how it should feel: comfortable, no stomach issues, HR matching effort.

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