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Training Log Archive: Ryan Perovich

In the 31 days ending Jul 31, 2014:

activity # timemileskm+ft
  Running25 22:59:04 174.99(7:53) 281.62(4:54) 8656
  Biking1 31:04 10.23(19.8/h) 16.46(31.8/h) 318
  Total26 23:30:08 185.22(7:37) 298.09(4:44) 8974
  [1-5]25 22:51:45

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Wednesday Jul 30, 2014 #

7 AM

Running 1:36:52 intensity: (22 @0) + (32 @1) + (15:55 @2) + (40:14 @3) + (27:32 @4) + (12:17 @5) 13.11 mi (7:23 / mi) +298ft 7:14 / mi
ahr:161 max:231 shoes: Mizuno Hitogami

15' WU, 3 x [5' @ 5:55/mi or TH, 1' off], 40' easy Z2, 3 x [5' @ 5:55/mi or TH], 10' easy Z2. Good workout! Already getting warm out there on the track. HR was all over the place, but excluding spurious readings, I was actually surprised at my HR during the sets (generally below TH, probably averaged 182ish).

Was supposed to run 1:35 but added an extra minute to turn it into a half marathon.

Definitely getting faster at a target HR!

Tuesday Jul 29, 2014 #

6 PM

Running 43:31 intensity: (37 @0) + (1:11 @1) + (8:52 @2) + (22:23 @3) + (7:26 @4) + (3:02 @5) 5.61 mi (7:46 / mi) +635ft 7:01 / mi
ahr:154 max:237 shoes: Mizuno Musha

40' Z2 with 6 x strides at the end

Monday Jul 28, 2014 #

7 PM

Running 48:54 intensity: (23 @0) + (48 @1) + (20:33 @2) + (24:10 @3) + (1:35 @4) + (1:25 @5) 6.27 mi (7:48 / mi) +539ft 7:13 / mi
ahr:146 max:207 shoes: Mizuno Musha

Easy run, mid to high Z2 for most of it. HR went weird toward the end.

Sunday Jul 27, 2014 #

9 AM

Running 1:00:01 intensity: (4 @0) + (3 @1) + (3:32 @2) + (19:29 @3) + (13:01 @4) + (23:52 @5) 8.42 mi (7:08 / mi) +121ft 7:02 / mi
ahr:172 max:225 shoes: Mizuno Musha

On the track here in Chelan. Didn't have it today. Didn't sleep well and dehydrated, and it was already in the 80s when I started. Was supposed to be 15' WU, 3 x [2mi @ TH (~6:10), 1' off], 10' CD, but couldn't do third set. Form was feeling sloppy so I shut it down. I'd like to try this one again when it's cooler and I'm in better form coming in to it.

Saturday Jul 26, 2014 #

12 PM

Running 41:26 intensity: (14 @0) + (16 @1) + (12 @2) + (30:50 @3) + (9:05 @4) + (49 @5) 5.61 mi (7:23 / mi) +158ft 7:12 / mi
ahr:160 max:189 shoes: Mizuno Musha

With Jeff: HOT. Out and back along highway in Chelan, 88 degrees in the shade. 33' high Z2 (or as best as I could), 4 x strides at the end.

Friday Jul 25, 2014 #

7 AM

Running 1:36:00 intensity: (28 @0) + (2:04 @1) + (25:59 @2) + (31:47 @3) + (28:41 @4) + (7:01 @5) 11.09 mi (8:39 / mi) +900ft 8:02 / mi
ahr:156 max:210 shoes: Mizuno Musha

HR was WAY off all day.

Wednesday Jul 23, 2014 #

5 PM

Running 33:08 intensity: (26 @0) + (33 @1) + (16:38 @2) + (7:44 @3) + (4:47 @4) + (3:00 @5) 4.41 mi (7:31 / mi) +331ft 7:01 / mi
ahr:149 max:209 shoes: Mizuno Musha

Threw in an extra stride for fun.

Tuesday Jul 22, 2014 #

8 AM

Running 1:09:30 intensity: (13 @0) + (1:22 @1) + (12:31 @2) + (51:27 @3) + (3:21 @4) + (36 @5) 8.44 mi (8:14 / mi) +612ft 7:43 / mi
ahr:149 max:201 shoes: Mizuno Musha

70' Z2.

Monday Jul 21, 2014 #

9 PM

Running 40:00 intensity: (15 @0) + (24 @1) + (5:10 @2) + (30:42 @3) + (2:55 @4) + (34 @5) 5.26 mi (7:36 / mi) +276ft 7:15 / mi
ahr:153 max:200 shoes: Mizuno Musha

40' high Z2

Sunday Jul 20, 2014 #

10 AM

Running 1:00:07 intensity: (37 @0) + (4:15 @1) + (20:53 @2) + (4:26 @3) + (29:39 @4) + (17 @5) 7.91 mi (7:36 / mi) +38ft 7:34 / mi
ahr:154 max:185 shoes: Mizuno Musha

With Kyla at the track: 15' WU, 5 x [1 mile repeats @ TH], 10' CD. First 3 miles @ low TH (HR ~ 180), last 2 @ high TH (184). Felt very comfortable. Much easier to run hard when it's overcast than super hot...

Friday Jul 18, 2014 #

6 AM

Running 1:23:03 intensity: (23 @0) + (1:42 @1) + (49:41 @2) + (28:15 @3) + (3:02 @4) 10.0 mi (8:18 / mi) +593ft 7:52 / mi
ahr:142 max:180 shoes: Mizuno Musha

Easy run

Wednesday Jul 16, 2014 #

8 PM

Running 30:42 intensity: (11 @0) + (1:24 @1) + (16:45 @2) + (7:30 @3) + (4:52 @4) 3.69 mi (8:19 / mi) +271ft 7:47 / mi
ahr:145 max:181 shoes: Mizuno Hitogami

20' easy, 6 x strides

Tuesday Jul 15, 2014 #

8 PM

Running 1:13:05 intensity: (21 @0) + (53 @1) + (25:51 @2) + (43:13 @3) + (2:23 @4) + (24 @5) 8.86 mi (8:15 / mi) +672ft 7:42 / mi
ahr:146 max:194 shoes: Mizuno Hitogami

60" easy

Monday Jul 14, 2014 #

10 PM

Running 30:33 intensity: (2 @0) + (12 @1) + (16:06 @2) + (9:39 @3) + (4:16 @4) + (18 @5) 3.85 mi (7:56 / mi) +225ft 7:31 / mi
ahr:147 max:187 shoes: Mizuno Hitogami

20' easy Z2, then 6 x 30" strides (extended #5 to 1'). HR was super low tonight. Huh.

Sunday Jul 13, 2014 #

9 AM

Running 1:31:32 intensity: (11:25 @2) + (1:19:08 @3) + (36 @4) + (23 @5) 10.41 mi (8:47 / mi) +1105ft 7:59 / mi
ahr:152 max:202 shoes: Mizuno Hitogami

WOOOOBOY, it was hot out there. I should've done the run earlier. Legs were tired from yesterday.

Saturday Jul 12, 2014 #

Running race 37:23 [5] 6.21 mi (6:01 / mi)
shoes: New Balance RC5000

Magnuson Park 10k. 1st AG, 2nd OA behind some stupidly fast Snohomish HS track guy (I looked him up of course... he ran a 4:29:49 1600m this year). Flat course, no shade; mixed paved path and gravel. Already super warm when the race started at 9:30.

Friday Jul 11, 2014 #

2 PM

Running 27:45 intensity: (6 @0) + (14 @1) + (5:06 @2) + (19:28 @3) + (2:51 @4) 3.41 mi (8:08 / mi) +218ft 7:40 / mi
ahr:150 max:182 shoes: Mizuno Hitogami

10' easy, 3 x [60" @ race pace, 2' off], 10' easy

Wednesday Jul 9, 2014 #

8 PM

Running 31:22 intensity: (12 @0) + (9 @1) + (6:16 @2) + (24:45 @3) 3.68 mi (8:31 / mi) +204ft 8:06 / mi
ahr:145 max:157 shoes: Mizuno Musha

Easy Z2

Tuesday Jul 8, 2014 #

8 PM

Running 1:00:04 intensity: (6 @0) + (7 @1) + (2:00 @2) + (25:19 @3) + (27:02 @4) + (5:30 @5) 8.42 mi (7:08 / mi) +40ft 7:06 / mi
ahr:167 max:189 shoes: Mizuno Hitogami

Oh man. Felt a TON better than Sunday. HR and pacing felt far more controlled. Good run.

Monday Jul 7, 2014 #

4 PM

Running 35:25 intensity: (17 @0) + (1:06 @1) + (11:30 @2) + (22:15 @3) + (17 @4) 4.25 mi (8:20 / mi) +434ft 7:36 / mi
ahr:147 max:165 shoes: Mizuno Hitogami

With Noelle: 30' easy Z2 run

Sunday Jul 6, 2014 #

9 AM

Running 1:00:08 intensity: (14 @0) + (1:06 @1) + (23:49 @2) + (3:02 @3) + (18:15 @4) + (13:42 @5) 7.78 mi (7:44 / mi) +100ft 7:38 / mi
ahr:161 max:188 shoes: Mizuno Hitogami

Warm up, then 5 x (mile repeats at threshold HR (~6:10/mi), 1 minute recovery). Couldn't quite find the handle on pace, and it was hot out on the track. Not quite the performance I was looking for but still ok.

Saturday Jul 5, 2014 #

12 PM

Running 30:01 intensity: (18 @0) + (1:26 @1) + (17:30 @2) + (6:20 @3) + (4:23 @4) + (4 @5) 3.63 mi (8:16 / mi) +243ft 7:47 / mi
ahr:143 max:185 shoes: Mizuno Musha

20' easy Z2, 6 x strides

Friday Jul 4, 2014 #

8 AM

Running 1:41:00 intensity: (16 @0) + (2:58 @1) + (21:12 @2) + (1:14:01 @3) + (2:33 @4) 12.7 mi (7:57 / mi) +112ft 7:53 / mi
ahr:147 max:173 shoes: Mizuno Hitogami

100' Z2; ran low Z2 for the first 80', brought the pace and HR up slightly for the last 20' (which actually felt easier). HR is still off at times.

Thursday Jul 3, 2014 #

4 PM

Biking 31:04 [0] 10.23 mi (19.8 mph) +318ft

Biking.

Wednesday Jul 2, 2014 #

8 PM

Running 34:42 intensity: (8 @1) + (4:15 @2) + (20:13 @3) + (7:33 @4) + (2:33 @5) 4.58 mi (7:35 / mi) +48ft 7:30 / mi
ahr:158 max:215 shoes: New Balance RC5000

20' mid Z2, 6 x strides. HR went wonky again... maybe time to change the battery or something? This run felt awesome, and the pace was great at the HR during the Z2 section.

Tuesday Jul 1, 2014 #

6 PM

Running 1:02:50 intensity: (1:14 @0) + (32 @1) + (4:20 @2) + (39:02 @3) + (6:36 @4) + (11:06 @5) 7.4 mi (8:29 / mi) +484ft 8:00 / mi
ahr:164 max:242 shoes: Mizuno Musha

Easy Z2... HR went weird

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