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Training Log Archive: Ryan Perovich

In the 31 days ending Oct 31, 2014:

activity # timemileskm+ft
  Biking12 9:30:35 188.0(19.8/h) 302.55(31.8/h)
  Running11 8:26:30 61.18(8:17) 98.46(5:09) 1969
  Trail Running1 1:09:16 5.71(12:08) 9.19(7:32) 964
  Total24 19:06:21 254.89(4:30) 410.21(2:48) 2933
  [1-5]24 18:55:22

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Friday Oct 31, 2014 #

Biking 30:00 [3] 10.0 mi (20.0 mph)

Steady 185w for 30'

Wednesday Oct 29, 2014 #

Biking 30:00 [3] 10.0 mi (20.0 mph)

Steady 180w for 30'

Tuesday Oct 28, 2014 #

7 PM

Running 1:00:00 intensity: (13 @0) + (12 @1) + (19:12 @2) + (37:32 @3) + (2:23 @4) + (28 @5) 6.78 mi (8:51 / mi) +333ft 8:27 / mi
ahr:147 max:187 shoes: Mizuno Hitogami

Easy run tonight, picked it up for a little bit toward the end to see how it felt. Okay, achilles still a little tight but not too bad at all.

Sunday Oct 26, 2014 #

9 AM

Running 47:51 intensity: (6 @0) + (1:07 @1) + (41:18 @2) + (3:28 @3) + (1:52 @4) 5.11 mi (9:22 / mi) +33ft 9:18 / mi
ahr:138 max:170 shoes: Mizuno Hitogami

At the track with Jill and Kyla: nice and easy

Saturday Oct 25, 2014 #

10 AM

Running 40:26 intensity: (9 @0) + (27 @1) + (6:34 @2) + (31:16 @3) + (2:00 @4) 4.6 mi (8:47 / mi) +301ft 8:17 / mi
ahr:151 max:168 shoes: Mizuno Hitogami

Easy run, same route. Barely avoided the rain.

Friday Oct 24, 2014 #

4 PM

Running 39:46 intensity: (11 @0) + (11 @1) + (13:21 @2) + (26:03 @3) 4.61 mi (8:38 / mi) +306ft 8:07 / mi
ahr:146 max:162 shoes: Mizuno Hitogami

First easy run in two weeks... felt nice just to be able to get out there.

Wednesday Oct 22, 2014 #

7 PM

Biking 30:18 intensity: (10:11 @1) + (2:21 @2) + (9:31 @3) + (6:56 @4) + (1:19 @5) 10.0 mi (19.8 mph)
ahr:144 max:189

On the CT: 10' WU, 8 x [30" @ 500w, 1' off], 8' CD. Hard as $#it. Fell off the bike at the end and got a leg cramp.
C • 500 f'ing watts?? 3

Tuesday Oct 21, 2014 #

Biking 1:00:00 [3] 20.0 mi (20.0 mph)

On the CT: 10' WU, 2 x [2'@ {150,175,200,225,250w}, 2' off], 10' CD.

Sunday Oct 19, 2014 #

1 PM

Biking 1:00:01 intensity: (10:06 @1) + (35:17 @2) + (14:38 @3) 18.0 mi (18.0 mph)
ahr:134 max:160

Easier spin: started at 100w, bumped up 5w every 5'.

Saturday Oct 18, 2014 #

9 AM

Trail Running 1:09:16 intensity: (39 @0) + (1:31 @1) + (43:35 @2) + (22:59 @3) + (32 @4) 5.71 mi (12:08 / mi) +964ft 10:28 / mi
ahr:139 max:168 shoes: Salomon Sense Pro

With Kyla and Birdy: extended 5 mile loop

Friday Oct 17, 2014 #

2 PM

Biking 1:00:00 intensity: (2 @0) + (15:42 @1) + (39:29 @2) + (4:47 @3) 20.0 mi (20.0 mph)
ahr:130 max:147

10' WU, 4 x [8' @ 175w, 2' @ 100w], 10' CD

Thursday Oct 16, 2014 #

7 PM

Biking 1:00:01 intensity: (2:29 @0) + (13:18 @1) + (26:06 @2) + (13:42 @3) + (4:26 @4) 20.0 mi (20.0 mph)
ahr:134 max:179

10' WU, 10 x [2' @ 200w, 2' @ 100w; on last 5, out of saddle for last 30" of each 200w ], 10' CD

Wednesday Oct 15, 2014 #

8 PM

Biking 30:00 intensity: (2:07 @0) + (8:20 @1) + (10:31 @2) + (5:21 @3) + (3:41 @4) 10.0 mi (20.0 mph)
ahr:132 max:179

On the CT: 10' WU, 6 x [1' @ 300w, 1' @ 100w], 8' CD

Tuesday Oct 14, 2014 #

6 PM

Biking 1:00:01 intensity: (11 @0) + (6:16 @1) + (20:16 @2) + (21:40 @3) + (11:38 @4) 20.0 mi (20.0 mph)
ahr:146 max:179

4 x [5' @ 125w, 4' @ 150w, 3' @ 175w, 2' @ 200w, 1' @ 225w]
C • Good workouts! 1

Sunday Oct 12, 2014 #

Biking 45:00 intensity: (43:00 @3) + (2:00 @5) 15.0 mi (20.0 mph)

On the CT: 2 x [5' each at 100, 125, 150w], 3 x [4' off, 1' @ 350w]

Saturday Oct 11, 2014 #

10 AM

Biking 45:13 intensity: (3:14 @0) + (13:54 @1) + (18:56 @2) + (9:09 @3) 15.0 mi (19.9 mph)
ahr:128 max:159

Easy spin on the bike, started at 125w, bumped up 5w every 3 min

Friday Oct 10, 2014 #

4 PM

Biking 1:00:01 intensity: (11 @0) + (2:07 @1) + (21:52 @2) + (23:24 @3) + (12:27 @4) 20.0 mi (20.0 mph)
ahr:148 max:176

15' WU, 3 x [5' on @ 250w, 5' off], 15' CD. Wow, no bike legs!

Thursday Oct 9, 2014 #

7 PM

Running 53:08 intensity: (10 @0) + (7 @1) + (3:31 @2) + (49:20 @3) 7.0 mi (7:35 / mi) +21ft 7:34 / mi
ahr:150 max:161 shoes: Mizuno Hitogami

6 mi, alternated between low z2 (7:45) and high z2 (7:30)

Wednesday Oct 8, 2014 #

7 PM

Running 42:43 intensity: (7 @0) + (18 @1) + (17:49 @2) + (21:00 @3) + (3:29 @4) 5.18 mi (8:15 / mi) +301ft 7:49 / mi
ahr:145 max:180 shoes: Mizuno Hitogami

4 mi, low z2; 4 x ~30" strides @ 5:00/mi pace. Too fast on the strides, need to dial it back (fastest were downhill though)

Tuesday Oct 7, 2014 #

7 PM

Running 52:06 intensity: (13 @0) + (15 @1) + (3:42 @2) + (18:41 @3) + (24:00 @4) + (5:15 @5) 7.31 mi (7:08 / mi) +41ft 7:05 / mi
ahr:166 max:189 shoes: Mizuno Hitogami

5' WU, 6 x descending miles (start at 7:30, 15" faster per mile), CD.

Sunday Oct 5, 2014 #

8 AM

Running 21:20 intensity: (3 @0) + (1 @1) + (53 @2) + (16:49 @3) + (3:34 @4) 2.91 mi (7:19 / mi) +26ft 7:15 / mi
ahr:159 max:179 shoes: Mizuno Hitogami

Feeling sluggish so went out for a quick run this morning

Saturday Oct 4, 2014 #

8 AM

Running 31:40 intensity: (22 @0) + (3:12 @1) + (28:06 @2) 3.34 mi (9:29 / mi) +42ft 9:23 / mi
ahr:128 max:143 shoes: Mizuno Hitogami

Nice easy run with Kimmy in Moscow, ID. Neat trail!

Thursday Oct 2, 2014 #

5 PM

Running 1:09:05 intensity: (19 @0) + (1:13 @1) + (19:22 @2) + (48:11 @3) 9.0 mi (7:40 / mi) +232ft 7:29 / mi
ahr:146 max:163 shoes: Mizuno Hitogami

Easy, mid to high Z2 run.

Wednesday Oct 1, 2014 #

7 PM

Running 48:25 intensity: (13 @0) + (34 @1) + (25:53 @2) + (21:45 @3) 5.33 mi (9:05 / mi) +333ft 8:35 / mi
ahr:141 max:158 shoes: Mizuno Hitogami

Easy run tonight

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