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Training Log Archive: Ryan Perovich

In the 31 days ending Dec 31, 2014:

activity # timemileskm+ft
  Biking10 10:15:00 182.0(17.8/h) 292.9(28.6/h)
  Running9 6:54:36 50.22(8:15) 80.82(5:08) 1583
  Snowshoeing1 4:24:31 7.47(35:25) 12.02(22:00) 1955
  Trail Running2 1:54:22 7.89(14:30) 12.7(9:00) 1342
  Total21 23:28:29 247.58(5:41) 398.43(3:32) 4880
  [1-5]12 13:01:21

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Sunday Dec 28, 2014 #

11 AM

Running 36:46 [0] 4.68 mi (7:52 / mi) +306ft 7:24 / mi
shoes: Mizuno Hitogami

Easy run around the neighborhood

Saturday Dec 27, 2014 #

Biking 30:00 [2] 8.0 mi (16.0 mph)

Easy spin on the CT

Friday Dec 26, 2014 #

9 AM

Running 37:02 [0] 4.8 mi (7:43 / mi) +53ft 7:38 / mi
shoes: NB 1400 v2

Out and back at Marymoor
1 PM

Trail Running 55:42 [0] 2.2 mi (25:19 / mi) +555ft 20:26 / mi
shoes: Salomon Sense Pro

Walk at Cougar with Jill and the dog
3 PM

Trail Running 58:40 [0] 5.69 mi (10:19 / mi) +787ft 9:07 / mi
shoes: Salomon Sense Pro

On the trails with Birdy

Tuesday Dec 23, 2014 #

1 PM

Running 51:33 [0] 7.0 mi (7:22 / mi) +119ft 7:15 / mi
shoes: Mizuno Hitogami

Out and back on Marymoor in the rain. Mile on at reasonable push, mile off.

Sunday Dec 21, 2014 #

Biking 45:00 [3] 14.0 mi (18.7 mph)

On the CT: some WU, some push, some CD... watts up and down

Saturday Dec 20, 2014 #

10 AM

Running 30:48 [0] 3.82 mi (8:04 / mi) +242ft 7:37 / mi
shoes: NB 1400 v2

Quick run around the neighborhood in the rain

Friday Dec 19, 2014 #

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

On the CT: WU, 5 x [4' on @ 200w, 2' off], CD

Thursday Dec 18, 2014 #

5 PM

Running 27:32 [0] 3.11 mi (8:51 / mi) +5ft 8:50 / mi
shoes: Mizuno Hitogami

With Kyla and Shea at LWHS track: 1 mi WU, then 1mi by 800 hard, 800 easy, 1 mi CD.

Wednesday Dec 17, 2014 #

7 PM

Running 1:04:19 [0] 7.0 mi (9:11 / mi) +422ft 8:41 / mi
shoes: Mizuno Hitogami

Real easy run around the neighborhood. Achilles is feeling much better.

Tuesday Dec 16, 2014 #

Biking 1:00:00 [2] 19.0 mi (19.0 mph)

On the CT: 6' WU, 8 x [4' on @ 200w, 2' off], 6' CD

Sunday Dec 14, 2014 #

Biking 1:00:00 [1] 17.0 mi (17.0 mph)

On the CT: another easy spin this morning, upped it a bit for the second half.

Running 29:15 [2] 3.09 mi (9:28 / mi)
shoes: NB 1400 v2

MSFT trail with the dog

Friday Dec 12, 2014 #

Biking 1:00:00 [1] 16.0 mi (16.0 mph)

Another easy spin on the CT

Thursday Dec 11, 2014 #

Biking 1:00:00 [1] 16.0 mi (16.0 mph)

On the CT: 1 hour VERY easy spin this morning. Tired.

Tuesday Dec 9, 2014 #

Biking 1:00:00 [3] 19.0 mi (19.0 mph)

On the CT: 10' WU, 10 x [2' @ 225w, 2' @ 100w], 10' CD

Sunday Dec 7, 2014 #

8 AM

Snowshoeing 4:24:31 [0] 7.47 mi (35:25 / mi) +1955ft 28:23 / mi

Snowshoe with Birdy and Kyla. Fantastic!

Saturday Dec 6, 2014 #

10 AM

Running 1:13:05 intensity: (9 @0) + (16 @1) + (4:37 @2) + (41:56 @3) + (23:38 @4) + (2:29 @5) 9.43 mi (7:45 / mi) +197ft 7:36 / mi
ahr:161 max:189 shoes: NB 1400 v2

Long-ish run, couple of 1 mile pickups.

Friday Dec 5, 2014 #

Biking 30:00 [2] 9.0 mi (18.0 mph)

On the CT: 2 x 15' builds, increase 25w every 3'.

Biking 1:00:00 [3] 19.0 mi (19.0 mph)

On the CT: 6x[5' on @ 125w, 150w, 175w, 200w, 225w, 250w]

Wednesday Dec 3, 2014 #

10 AM

Running 1:04:16 intensity: (6 @0) + (6 @1) + (6:31 @2) + (46:17 @3) + (11:16 @4) 7.29 mi (8:49 / mi) +239ft 8:33 / mi
ahr:157 max:183 shoes: NB 1400 v2

Nice morning run; HR was off until I got a sweat going.

Tuesday Dec 2, 2014 #

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

Easy spin on the CT, bumped up 10w every 10'

Biking 30:00 intensity: (24:00 @2) + (6:00 @5) 9.0 mi (18.0 mph)

On the CT: 6 x [5' easy, 1' @ 300w]

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