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Training Log Archive: Ryan Perovich

In the 31 days ending Jul 31, 2015:

activity	#	time	miles		km		+ft
Running	23	21:00:29	156.72	(8:03)	252.22	(5:00)	8288
Trail Running	2	3:04:58	16.91	(10:56)	27.22	(6:48)	3293
Biking	1	54:59	15.02	(16.4/h)	24.18	(26.4/h)	528
Total	26	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 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 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 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 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 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.