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Training Log Archive: Ryan Perovich

In the 31 days ending Aug 31, 2014:

activity # timemileskm+ft
  Running21 16:19:05 132.75(7:23) 213.64(4:35) 4455
  Biking5 5:07:31 62.17 100.06 2940
  Trail Running1 39:49 3.44(11:34) 5.54(7:12) 491
  Total27 22:06:25 198.36 319.23 7886
  [1-5]27 21:35:38

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Sunday Aug 31, 2014 #

Running 36:40 [5] 6.0 mi (6:07 / mi)
shoes: Mizuno Hitogami

First part of Overlake half... good up to this point :/

Running 37:00 [2] 4.5 mi (8:13 / mi)
shoes: Mizuno Hitogami

... and the light jog/walk back

Saturday Aug 30, 2014 #

12 PM

Running 22:32 intensity: (12 @0) + (7 @1) + (1:10 @2) + (18:26 @3) + (2:37 @4) 2.6 mi (8:39 / mi) +198ft 8:04 / mi
ahr:155 max:169 shoes: Mizuno Hitogami

Easy run

Thursday Aug 28, 2014 #

7 PM

Running 30:29 intensity: (15 @0) + (23 @1) + (6:10 @2) + (23:41 @3) 3.81 mi (8:01 / mi) +356ft 7:22 / mi
ahr:146 max:161 shoes: Mizuno Hitogami

Easy run. Achilles felt better, right hammy still tight.

Wednesday Aug 27, 2014 #

5 PM

Running 34:34 intensity: (19 @0) + (1:28 @1) + (12:11 @2) + (20:36 @3) 4.21 mi (8:13 / mi) +293ft 7:42 / mi
ahr:143 max:157 shoes: Mizuno Hitogami

Easy run. Left achilles and right hammy still a little off. Huh.

Monday Aug 25, 2014 #

7 PM

Running 56:47 intensity: (8 @0) + (2:47 @1) + (7:26 @2) + (40:59 @3) + (5:27 @4) 7.42 mi (7:39 / mi) +100ft 7:34 / mi
ahr:149 max:182 shoes: Mizuno Hitogami

40' Z2, 6 x strides. Legs are a bit sore, still tired; left achilles tight as well as right hammy. Massage tomorrow!

Saturday Aug 23, 2014 #

10 AM

Running race 42:55 intensity: (5 @1) + (12 @2) + (2:17 @3) + (40:21 @4) 6.07 mi (7:05 / mi) +594ft 6:28 / mi
ahr:170 max:179 shoes: Mizuno Hitogami

Leg 3 of Hood to Coast. Uphill, downhill.

Friday Aug 22, 2014 #

Running race 47:00 [5] 7.5 mi (6:16 / mi)
shoes: Mizuno Hitogami

Leg 2, Hood to Coast. Garmin file was screwed up. Gradual uphill. AHHH, got the Garmin file but I have to figure out how to modify and trim it. Hmmm.
12 PM

Running race 39:54 intensity: (3 @2) + (13 @3) + (17:40 @4) + (21:58 @5) 6.09 mi (6:33 / mi) +454ft 6:07 / mi
ahr:184 max:193 shoes: Mizuno Hitogami

Leg 1 of Hood to Coast. A bit flat to start... then straight uphill.

Wednesday Aug 20, 2014 #

9 AM

Running 1:00:01 intensity: (10 @0) + (16 @1) + (6:41 @2) + (32:02 @3) + (19:58 @4) + (54 @5) 8.1 mi (7:24 / mi) +18ft 7:24 / mi
ahr:159 max:185 shoes: Mizuno Hitogami

2 x [15' easy, 10' @ THR, 5:55-6:00/mi], 10' CD. This felt difficult today... HR was high, stomach was off. Still fatigued from race I think.

Monday Aug 18, 2014 #

8 PM

Running 38:04 intensity: (14 @0) + (56 @1) + (18:08 @2) + (13:11 @3) + (5:35 @4) 4.72 mi (8:04 / mi) +332ft 7:34 / mi
ahr:146 max:183 shoes: Mizuno Hitogami

Easy run, high Z2; 6 x strides at the end. Left achilles is still twinge-y.

Sunday Aug 17, 2014 #

11 AM

Biking 1:34:48 intensity: (1:53 @0) + (10:09 @1) + (42:36 @2) + (35:22 @3) + (4:48 @4) 25.62 mi (16.2 mph) +1873ft
ahr:140 max:176

With Birdy: Roundabout way to May Valley

Saturday Aug 16, 2014 #

8 AM

Running race 17:37 intensity: (12 @3) + (5:34 @4) + (11:51 @5) 3.11 mi (5:40 / mi) +31ft 5:37 / mi
ahr:186 max:195 shoes: New Balance RC5000

Snoqualmie Railroad 5k. 17:37, 1st AG, 6th OA. Pacing went well, stomach was unsettled though.
12 PM

Trail Running 39:49 intensity: (1 @2) + (5:14 @3) + (34:34 @4) 3.44 mi (11:34 / mi) +491ft 10:12 / mi
ahr:169 max:180 shoes: Salomon Sense Pro

Running up at Cougar with Birdy, Kyla, and Milo
C • so cool 4

Friday Aug 15, 2014 #

Running 36:00 [3] 4.7 mi (7:40 / mi)
shoes: Mizuno Hitogami

At the PC: 26' easy, 6 x strides.

Wednesday Aug 13, 2014 #

7 AM

Running 1:30:09 intensity: (13 @0) + (3:57 @1) + (9:46 @2) + (16:18 @3) + (59:37 @4) + (18 @5) 12.74 mi (7:05 / mi) +110ft 7:01 / mi
ahr:167 max:185 shoes: Mizuno Hitogami

15' WU, 1 hr @ 6:30, 15' CD. Tried to negative split... nasty headwind coming back though.

Tuesday Aug 12, 2014 #

7 PM

Biking 45:01 intensity: (9:15 @0) + (33:18 @1) + (2:28 @2) 14.0 mi (18.7 mph)
ahr:109 max:128

Easy spin on the bike

Monday Aug 11, 2014 #

7 PM

Running 40:01 intensity: (11 @0) + (46 @1) + (19:00 @2) + (20:04 @3) 4.88 mi (8:12 / mi) +524ft 7:27 / mi
ahr:143 max:157 shoes: Mizuno Hitogami

Easy run around the house

Sunday Aug 10, 2014 #

8 AM

Running 1:02:58 intensity: (17 @0) + (21 @1) + (4:39 @2) + (34:06 @3) + (15:29 @4) + (8:06 @5) 8.66 mi (7:16 / mi) +63ft 7:13 / mi
ahr:161 max:189 shoes: Mizuno Hitogami

Well. Scheduled workout: 2 x [25' WU, 2 mi @ 5:55-6:00 or THR]. Made it through the first set, but stomach started feeling off/crampy halfway through the recovery. Tried to power through the second set but wasn't happening. Ugh.
C • Bummer 3
10 AM

Running 31:21 intensity: (10 @1) + (1:29 @2) + (17:35 @3) + (6:26 @4) + (5:41 @5) 4.3 mi (7:17 / mi) +1ft 7:17 / mi
ahr:163 max:189 shoes: Mizuno Hitogami

Was going to go home after first set... instead, went to the store and got a gatorade for calories and electrolytes and headed back to the track. Easy WU for 2 mi, then finished the last set.

Dehydrated and undercaloried on a warm/hot day. Weighed in at 125.6 lbs afterward... need to refuel and drink more water.

Saturday Aug 9, 2014 #

9 AM

Biking 1:17:08 intensity: (9:04 @0) + (7:24 @1) + (27:08 @2) + (31:05 @3) + (2:27 @4) 22.56 mi (17.5 mph) +372ft
ahr:141 max:177

Long slow ride, couple of pickups, hit the hill at the end reasonably hard.

Friday Aug 8, 2014 #

8 AM

Running 33:31 intensity: (15 @0) + (1:06 @1) + (11:21 @2) + (15:09 @3) + (5:29 @4) + (11 @5) 4.22 mi (7:57 / mi) +311ft 7:25 / mi
ahr:148 max:186 shoes: Mizuno Hitogami

25' easy Z2, 6 x strides @ 5:00/mi

Wednesday Aug 6, 2014 #

7 AM

Running 1:31:30 intensity: (18 @0) + (19 @1) + (4:49 @2) + (1:21:08 @3) + (4:56 @4) 12.01 mi (7:37 / mi) +165ft 7:31 / mi
ahr:154 max:183 shoes: Mizuno Hitogami

80' easy/high Z2 (~7:40/mi), 6 x strides [30" @ 5:00/mi, 60" off]

Tuesday Aug 5, 2014 #

5 PM

Biking 45:01 intensity: (2:57 @0) + (7:41 @1) + (13:59 @2) + (20:24 @3) 0.0 mi +695ft
ahr:136 max:160

Easy spin on the CT: 3 x [13' on @ 180w, 2' off]

Monday Aug 4, 2014 #

5 PM

Running 34:55 intensity: (17 @0) + (48 @1) + (8:32 @2) + (25:18 @3) 4.58 mi (7:37 / mi) +398ft 7:03 / mi
ahr:146 max:160 shoes: Mizuno Hitogami

Easy 35' Z2

Sunday Aug 3, 2014 #

9 AM

Running 1:00:06 intensity: (17 @0) + (3:36 @1) + (22:09 @2) + (3:55 @3) + (17:04 @4) + (13:05 @5) 8.0 mi (7:31 / mi) +130ft 7:24 / mi
ahr:158 max:188 shoes: Mizuno Hitogami

15' WU, 5 x [1mi at THR, 1' off], remainder of time as CD. Went out a little too fast on the first two (but still at or under THR), last three were closer to target pace and HR.

Saturday Aug 2, 2014 #

9 AM

Biking 45:33 intensity: (4:11 @0) + (8:10 @1) + (19:10 @2) + (14:02 @3)
ahr:132 max:157

On the CT for change of pace

Friday Aug 1, 2014 #

2 PM

Running 35:01 intensity: (21 @0) + (1:11 @1) + (4:31 @2) + (17:38 @3) + (9:36 @4) + (1:44 @5) 4.54 mi (7:43 / mi) +377ft 7:09 / mi
ahr:157 max:212 shoes: Mizuno Hitogami

20' easy, 6 x strides, finish in 35'.

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