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Training Log Archive: Ryan Perovich

In the 31 days ending May 31, 2015:

activity # timemileskm+ft
  Running19 18:30:00 138.12(8:02) 222.29(5:00) 9264
  Mountain Biking4 4:55:23 32.96(6.7/h) 53.04(10.8/h)
  Trail Running3 3:38:16 23.44(9:19) 37.73(5:47) 3979
  Total25 27:03:39 194.53(8:21) 313.06(5:11) 13243

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Sunday May 31, 2015 #

Running race 17:38 [5] 5.0 km (3:32 / km)
shoes: New Balance RC5000

Big Backyard 5k. Forgot my Garmin at home, so just found rabbits and went off of perceived effort. Felt pretty decent and evenly paced, had some kick at the end. 1st in AG, 6th OA.

Mountain Biking 1:21:47 [3] 9.28 mi (6.8 mph)

Duthie with Birdy. As always, good times except for the smashed toes. Stupid log.

Saturday May 30, 2015 #

9 AM

Running 35:55 intensity: (33:55 @2) + (2:00 @5) 4.35 mi (8:15 / mi) +227ft 7:52 / mi
shoes: NB 1500 v1

30' easy, 4 x 30" @ 5k race pace... goldilocks'd the intervals at the end, finally hit the last one right.

Thursday May 28, 2015 #

8 PM

Running 57:36 [2] 6.26 mi (9:12 / mi) +586ft 8:27 / mi
shoes: Nike Lunarglide 6

60' shuffle, first loop with the dog.

Wednesday May 27, 2015 #

6 PM

Running 1:08:13 intensity: (1:03:13 @2) + (5:00 @5) 8.28 mi (8:14 / mi) +275ft 7:59 / mi
shoes: NB 1500 v1

Last night I felt good, tonight was nothing... no go at all. HR was sky high during the whole WU, couldn't get through the mile, and barely made the 30" repeats. Ugly. Regroup.

Tuesday May 26, 2015 #

6 PM

Running 53:07 [3] 6.99 mi (7:36 / mi) +516ft 7:06 / mi
shoes: Nike Lunarglide 6

50' easy/moderate

Sunday May 24, 2015 #

9 AM

Running 1:00:01 intensity: (58:01 @2) + (2:00 @5) 6.74 mi (8:54 / mi) +869ft 7:56 / mi
shoes: Nike Lunarglide 6

40' easy, 8 x [15' steep hill sprints, 2' jog]

Saturday May 23, 2015 #

10 AM

Trail Running 1:32:12 intensity: (1:02:12 @3) + (30:00 @5) 9.77 mi (9:26 / mi) +2245ft 7:45 / mi
shoes: Salomon Sense Pro

Nuclear. Lost Beagle, Tibbetts Ridge, Wilderness Loop (CR on climb).
C • NICE!!! 2

Thursday May 21, 2015 #

7 PM

Running 1:00:00 [1] 6.24 mi (9:37 / mi) +392ft 9:05 / mi
shoes: Nike Lunarglide 6

1 hr shuffle

Wednesday May 20, 2015 #

7 PM

Running 1:00:01 intensity: (44:01 @3) + (8:00 @4) + (8:00 @5) 7.98 mi (7:31 / mi) +105ft 7:26 / mi
shoes: NB 1500 v1

20' WU, 8 x [1' on, 1' off], 20' CD. A bit too hard on the on, not enough on the off.

Tuesday May 19, 2015 #

7 PM

Running 1:00:00 intensity: (58:00 @3) + (2:00 @5) 7.43 mi (8:05 / mi) +881ft 7:16 / mi
shoes: Nike Lunarglide 6

50' WU, 4 x [30" hill repeats, jog return]

Sunday May 17, 2015 #

8 AM

Running 57:20 [3] 6.74 mi (8:30 / mi) +170ft 8:18 / mi
shoes: NB 1500 v1

20' WU, 8 x [30" moderate, 4.5' easy]

Saturday May 16, 2015 #

7 AM

Running 1:35:52 intensity: (25:00 @2) + (1:10:52 @3) 13.1 mi (7:19 / mi) +217ft 7:12 / mi
shoes: NB 1500 v1

In Gearhart: first 25' with the dog, then ran down to Seaside and back. Plan was for 90' total, but I added a few more minutes to turn it into a half marathon. Tried to run a bit faster with each mile. Good run, felt super comfortable. Achilles was a bit tired at the end, but some solid stretching took care of it.

Thursday May 14, 2015 #

5 PM

Running 47:14 [3] 5.72 mi (8:16 / mi) +673ft 7:26 / mi
shoes: NB 1500 v1

Easy run up to Austin's game tonight

Wednesday May 13, 2015 #

8 PM

Running 1:02:03 intensity: (15:00 @2) + (37:03 @3) + (10:00 @5) 7.6 mi (8:10 / mi) +100ft 8:04 / mi
shoes: Nike Lunarglide 6

20' WU, 5 x [2' @ 5k, 3' jog], 20' CD. Tough to run after BBC. Oooof.

Tuesday May 12, 2015 #

7 PM

Running 1:02:24 intensity: (50:24 @3) + (10:00 @4) + (2:00 @5) 7.95 mi (7:51 / mi) +1244ft 6:50 / mi
shoes: Nike Lunarglide 6

50' easy, 4 x 30" hill strides

Sunday May 10, 2015 #

4 PM

Running 52:41 intensity: (44:41 @3) + (8:00 @5) 6.4 mi (8:14 / mi) +768ft 7:23 / mi
shoes: Nike Lunarglide 6

20' WU, 4 x 2' hills (2' recover jog), 20' CD. Super tired this afternoon, REALLY didn't want to run this...

Saturday May 9, 2015 #

11 AM

Trail Running 1:18:01 [3] 8.15 mi (9:34 / mi) +1323ft 8:18 / mi
shoes: Salomon Sense Pro

Easy to moderate run at Cougar

Friday May 8, 2015 #

Mountain Biking 1:08:59 [3] 7.2 mi (6.3 mph)

Duthie with Birdy and PJ. Fun as always!

Thursday May 7, 2015 #

7 PM

Trail Running 48:03 [2] 5.52 mi (8:42 / mi) +411ft 8:08 / mi
shoes: Nike Lunarglide 6

Easy run, 2 x around MSFT trail

Wednesday May 6, 2015 #

6 PM

Running 58:42 intensity: (48:42 @3) + (10:00 @5) 8.04 mi (7:18 / mi) +59ft 7:15 / mi
shoes: Nike Lunarglide 6

20' WU, 2 x [5' @ 5k pace, 5' jog], 20' CD. Felt pretty good.

Tuesday May 5, 2015 #

3 PM

Running 56:18 intensity: (54:18 @3) + (2:00 @5) 7.18 mi (7:51 / mi) +482ft 7:22 / mi
shoes: Nike Lunarglide 6

50' easy, 4 x 30" hill strides

Sunday May 3, 2015 #

8 AM

Running 1:23:14 intensity: (1:17:14 @3) + (6:00 @5) 10.41 mi (8:00 / mi) +910ft 7:23 / mi
shoes: NB 1500 v1

Nice run in Chelan... picked it up for a mile, got some good hills in.

Saturday May 2, 2015 #

Mountain Biking 1:21:29 [3] 9.87 mi (7.3 mph)

Echo Ridge with Jeff and Birdy... so much fun! Almost bit it. HARD.
8 AM

Running 1:01:41 intensity: (57:41 @3) + (4:00 @5) 7.61 mi (8:06 / mi) +790ft 7:23 / mi
shoes: NB 1500 v1

WU, then 4 x 60" hills, a bit of CD. In Chelan with Jeff.

Friday May 1, 2015 #

Mountain Biking 1:03:08 [3] 6.61 mi (6.3 mph)

Sage HIlls with Jeff and Birdy. This was fun except for those damn switchbacks. Totally different terrain than Duthie.

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