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Training Log Archive: Ryan Perovich

In the 31 days ending Jul 31, 2015:

activity # timemileskm+ft
  Running23 21:00:29 156.72(8:03) 252.22(5:00) 8288
  Trail Running2 3:04:58 16.91(10:56) 27.22(6:48) 3293
  Biking1 54:59 15.02(16.4/h) 24.18(26.4/h) 528
  Total26 25:00:26 188.66(7:57) 303.62(4:57) 12109

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Friday Jul 31, 2015 #

4 PM

Running 39:34 [1] 3.78 mi (10:28 / mi) +369ft 9:35 / mi
shoes: NB 1500 v1

Shuffle with Kyla around Clyde Hill. HOT OUTSIDE... 92+

Thursday Jul 30, 2015 #

6 PM

Running 1:10:54 [3] 8.87 mi (8:00 / mi) +506ft 7:35 / mi
shoes: Nike Lunarglide 6

70' comfortable

Wednesday Jul 29, 2015 #

7 PM

Running 1:06:12 intensity: (16:00 @2) + (38:12 @3) + (12:00 @5) 8.93 mi (7:25 / mi) +232ft 7:14 / mi
shoes: NB 1500 v1

20' WU, 8 x [60" @ HM pace (~6:05), 30" fast, 2' jog], 20' CD.

6:03, 4:59
6:09, 4:45
5:51, 5:00
6:01, 4:54
6:16, 4:42
5:59, 5:04
6:03, 4:53
6:08, 4:53

Had a hard time finding the HM pace. Hot out too (car said 88* when I started).

Tough.

Tuesday Jul 28, 2015 #

6 AM

Running 50:20 [3] 6.24 mi (8:04 / mi) +409ft 7:36 / mi
shoes: Nike Lunarglide 6

Easy run

Sunday Jul 26, 2015 #

9 AM

Trail Running 1:33:03 [3] 9.13 mi (10:12 / mi) +1976ft 8:28 / mi
shoes: Salomon Sense Pro

Up at Cougar, aim was to do lots of vert: AA trailhead, Wilderness, Shy Bear/Deceiver.

Saturday Jul 25, 2015 #

9 AM

Running 1:05:34 intensity: (40:00 @3) + (20:00 @4) + (5:34 @5) 9.06 mi (7:14 / mi) +4ft 7:14 / mi
shoes: NB 1500 v1

20' easy peasy, 20' easy/moderate, 20' moderate, 5' hard, 30" sprint.

8:14, 8:19, 8:19
7:17, 7:22, 7:20
6:21, 6:25, 6:21
5' @ 5:45
30" @ 5:05

Not much of a "sprint"... oh well

Friday Jul 24, 2015 #

3 PM

Running 30:45 [2] 3.09 mi (9:58 / mi) +117ft 9:37 / mi
shoes: NB 1500 v1

Shuffle with Kyla

Thursday Jul 23, 2015 #

7 AM

Running 1:09:37 [3] 8.54 mi (8:09 / mi) +468ft 7:45 / mi
shoes: Nike Lunarglide 6

Easy 70'

Wednesday Jul 22, 2015 #

6 PM

Running 1:19:47 intensity: (58:47 @3) + (18:00 @4) + (3:00 @5) 10.9 mi (7:19 / mi) +332ft 7:07 / mi
shoes: NB 1500 v1

20' WU, 3 x [1 mi @ HM pace = 6:05/mi, 1' fast, 4' jog recovery], 20' CD. Felt pretty good and comfortable. Could've hit the 1' fast a bit harder. Also may have had enough at the end for one more set.

Times:
6:02, 5:34; 6:03, 5:35; 6:02, 5:17.

Tuesday Jul 21, 2015 #

7 PM

Running 52:12 [3] 6.28 mi (8:18 / mi) +430ft 7:48 / mi
shoes: Nike Lunarglide 6

Easy run

Sunday Jul 19, 2015 #

8 AM

Trail Running 1:31:55 [2] 7.79 mi (11:48 / mi) +1317ft 10:11 / mi
shoes: Salomon Sense Pro

With Birdy: long loop up at Cougar

Saturday Jul 18, 2015 #

9 AM

Running 1:00:00 intensity: (40:00 @3) + (20:00 @4) 8.85 mi (6:47 / mi) +51ft 6:45 / mi
shoes: NB 1500 v1

60' moderate. Negative split, started at 7:15/mi, aimed for 5" faster per mile thereafter, a bit quicker toward the end

Friday Jul 17, 2015 #

4 PM

Running 30:36 [1] 3.0 mi (10:11 / mi) +166ft 9:41 / mi
shoes: Nike Lunarglide 6

30' of shuffle

Thursday Jul 16, 2015 #

7 PM

Running 1:00:01 [3] 7.26 mi (8:16 / mi) +374ft 7:53 / mi
shoes: Nike Lunarglide 6

Easy run

Wednesday Jul 15, 2015 #

6 PM

Running 1:00:01 intensity: (30:01 @3) + (22:30 @4) + (7:30 @5) 8.63 mi (6:57 / mi) +376ft 6:41 / mi
shoes: NB 1500 v1

20' WU, MS: 15 x [30" on @ mi pace + 10" (=5:15), 90" off @ marathon pace + 10" (=6:45), 10' CD. Brutal. This hurt a lot.

Actual was 5:14 on, 6:36 off, but definitely was slowing down on the "offs" toward the end.

Tuesday Jul 14, 2015 #

7 PM

Running 55:09 [3] 6.91 mi (7:59 / mi) +457ft 7:31 / mi
shoes: Nike Lunarglide 6

Easy run, usual loop

Sunday Jul 12, 2015 #

8 AM

Running 1:14:39 intensity: (1:06:39 @3) + (8:00 @4) 7.47 mi (9:59 / mi) +1029ft 8:50 / mi
shoes: Salomon Sense Pro

Up at Cougar with the dog and Paul. Nice to be back out on the trails!

Saturday Jul 11, 2015 #

10 AM

Running 1:00:00 intensity: (35:00 @3) + (25:00 @4) 8.65 mi (6:56 / mi) +43ft 6:54 / mi
shoes: NB 1500 v1

1 hr moderate, aired it out a bit at the end. Negative split, run each mile a 4-6" faster than previous.

Thursday Jul 9, 2015 #

6 PM

Running 43:32 intensity: (39:32 @3) + (4:00 @5) 5.22 mi (8:20 / mi) +702ft 7:24 / mi
shoes: Nike Lunarglide 6

30' easy, 8 x [30" hill strides, moderate]. Pushed the last couple.

Wednesday Jul 8, 2015 #

7 PM

Running 59:04 [3] 7.14 mi (8:16 / mi) +616ft 7:39 / mi
shoes: Nike Lunarglide 6

Usual loop around the neighborhood

Tuesday Jul 7, 2015 #

7 PM

Running 54:52 intensity: (52:52 @3) + (2:00 @5) 6.67 mi (8:13 / mi) +622ft 7:33 / mi
shoes: Nike Lunarglide 6

40' easy, 8 x 100m moderate hill strides

Sunday Jul 5, 2015 #

7 AM

Running 45:15 [3] 5.35 mi (8:28 / mi) +353ft 7:58 / mi
shoes: NB 1500 v1

Running with my niece Kathleen

Saturday Jul 4, 2015 #

7 AM

Running 1:02:25 [2] 7.0 mi (8:55 / mi) +632ft 8:13 / mi
shoes: NB 1500 v1

Easy run in Chelan... already getting warm before 8:30
9 AM

Biking 54:59 [2] 15.02 mi (16.4 mph) +528ft

Ride with the Crosbys in Chelan

Friday Jul 3, 2015 #

Running 30:00 [3] 3.88 mi (7:44 / mi)
shoes: Nike Lunarglide 6

Nice easy run on the usual loop

Thursday Jul 2, 2015 #

Running 40:00 [2] 5.0 mi (8:00 / mi)
shoes: Nike Lunarglide 6

Usual extended loop, no GPS today.

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