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Training Log Archive: Ryan Perovich

In the 31 days ending Aug 31, 2015:

activity # timemileskm+ft
  Running19 16:51:09 128.38(7:53) 206.6(4:54) 5695
  Trail Running8 12:07:16 72.69(10:00) 116.99(6:13) 15230
  Total27 28:58:25 201.07(8:39) 323.59(5:22) 20925

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Sunday Aug 30, 2015 #

9 AM

Running 1:03:13 intensity: (8:00 @2) + (51:13 @3) + (4:00 @5) 7.66 mi (8:15 / mi) +742ft 7:33 / mi
shoes: NB 1500 v1

30' easy, 8 x 30' hills HARD with jog recovery, 20' easy
11 AM

Running 52:16 [3] 6.01 mi (8:41 / mi) +295ft 8:18 / mi
shoes: NB 1500 v1

Run with Birdy: out and back on W Lake Sammy

Saturday Aug 29, 2015 #

9 AM

Trail Running 1:12:47 [3] 7.26 mi (10:02 / mi) +1875ft 8:03 / mi
shoes: Salomon Sense Pro

Cougar part 1: Lost Beagle, Shangri-La, Tibbets Climb, Mine Shaft, Cave Hole, reverse Bypass.
11 AM

Trail Running 1:37:08 [3] 8.67 mi (11:12 / mi) +1697ft 9:27 / mi
shoes: Salomon Sense Pro

Cougar part 2 with Birdy: Shy Bear, Deceiver, De Leo, Marshall's, Quarry, Cave Hole.

Friday Aug 28, 2015 #

2 PM

Running 47:30 [2] 4.63 mi (10:16 / mi) +440ft 9:25 / mi
shoes: NB 1500 v1

Friday shuffle
C • Friday Shuffle 1

Thursday Aug 27, 2015 #

7 PM

Running 1:15:57 intensity: (15:57 @2) + (1:00:00 @4) 11.21 mi (6:47 / mi) +103ft 6:43 / mi
shoes: NB 1500 v1

5' WU, 20' @ 6:30, 20' @ 6:20, 20' @ 6:10, 10' CD. Stomach was knotty the entire second half of the run... really had to gut it out, pardon the pun.

Wednesday Aug 26, 2015 #

6 PM

Running 59:16 [3] 7.41 mi (8:00 / mi) +845ft 7:13 / mi
shoes: NB 1500 v1

Easy hour

Tuesday Aug 25, 2015 #

6 PM

Running 1:20:49 [3] 10.48 mi (7:43 / mi) +44ft 7:41 / mi
shoes: NB 1500 v1

15' WU, then 1' @ moderate every 5'

Sunday Aug 23, 2015 #

9 AM

Trail Running 1:27:09 [3] 7.57 mi (11:30 / mi) +1764ft 9:26 / mi
shoes: Salomon Sense Pro

Part 1 of run: with Birdy, Lost Beagle, Mine Shaft, Wilderness
10 AM

Trail Running 57:30 [3] 5.44 mi (10:34 / mi) +1140ft 8:49 / mi
shoes: Salomon Sense Pro

Part 2 of run: Wilderness in reverse

Saturday Aug 22, 2015 #

Running 40:00 [3] 6.2 mi (6:27 / mi)
shoes: NB 1500 v1

Seattle 10k. WOOOOO, that sucked. Ok for the first half (right on target of 5:52s), then stomach started getting crampy/twisty. Legs = great, lungs = great. Had to stop a couple of times to let things settle down. Basically it turned into a somewhat pricey, catered tempo run with a t shirt at the end.

Friday Aug 21, 2015 #

4 PM

Running 31:46 [2] 3.81 mi (8:21 / mi) +458ft 7:29 / mi
shoes: NB 1500 v1

Easy peasy around the block

Wednesday Aug 19, 2015 #

3 PM

Running 46:05 [2] 5.26 mi (8:46 / mi) +7ft 8:45 / mi
shoes: NB 1500 v1

E Lake Sammy with Birdy

Tuesday Aug 18, 2015 #

4 PM

Running 52:27 intensity: (21:27 @2) + (16:00 @3) + (15:00 @5) 7.14 mi (7:21 / mi) +101ft 7:15 / mi
shoes: NB 1500 v1

WU, MS: 5 x [3' @ 10k pace (~5:50), 2' jog], CD. Hot out on Marymoor today.

Sunday Aug 16, 2015 #

8 AM

Running 50:23 [3] 6.48 mi (7:47 / mi) +192ft 7:34 / mi
shoes: NB 1500 v1

Easy around Manzanita

Saturday Aug 15, 2015 #

7 AM

Trail Running 2:15:17 [3] 14.01 mi (9:40 / mi) +2465ft 8:17 / mi
shoes: NB 1500 v1

In Manzanita: up and over Neakahnie Mountain (REALLY overgrown and rooty trail... tough sledding) and then part of Cape Falcon trail.

Friday Aug 14, 2015 #

8 PM

Running 32:49 [1] 3.24 mi (10:08 / mi) +232ft 9:29 / mi
shoes: NB 1500 v1

Shuffle along the ocean in Manzanita

Thursday Aug 13, 2015 #

6 PM

Running 1:26:51 intensity: (44:00 @2) + (18:51 @3) + (8:00 @4) + (16:00 @5) 11.47 mi (7:34 / mi) +54ft 7:32 / mi
shoes: NB 1500 v1

20' WU, 8 x [1' @ 6:05 (HM pace), 1' @ 5:50 (10k), 1' @ 5:35 (5k), 3' jog], 20' CD. Still 85* and muggy out... ran this as an out and back on E Lake Sammy.

Wednesday Aug 12, 2015 #

8 PM

Running 1:00:00 [3] 8.07 mi (7:26 / mi) +3ft 7:26 / mi
shoes: NB 1500 v1

Easy to easy/moderate run. E Lake Sammy trail is back!!

Tuesday Aug 11, 2015 #

2 PM

Running 40:12 [2] 4.3 mi (9:20 / mi) +797ft 7:57 / mi
shoes: NB 1500 v1

Easy run with Birdy

Sunday Aug 9, 2015 #

7 PM

Running 29:30 [3] 3.79 mi (7:46 / mi) +264ft 7:18 / mi
shoes: NB 1500 v1

Easy 30'

Saturday Aug 8, 2015 #

8 AM

Trail Running race 2:01:47 [5] 14.48 mi (8:25 / mi) +3028ft 7:01 / mi
shoes: Salomon Sense Pro

Cougar Mtn Trail Race. GPS was off by almost a mile! Hardest I've ever run, in any race.

Friday Aug 7, 2015 #

10 AM

Running 39:17 [3] 4.77 mi (8:14 / mi) +457ft 7:33 / mi
shoes: NB 1500 v1

40' easy loop

Wednesday Aug 5, 2015 #

6 PM

Running 56:18 [3] 7.01 mi (8:02 / mi) +464ft 7:34 / mi
shoes: Nike Lunarglide 6

Easy run tonight

Monday Aug 3, 2015 #

5 PM

Trail Running 51:14 [2] 5.0 mi (10:15 / mi) +735ft 9:00 / mi
shoes: Salomon Sense Pro

Up at Cougar with Birdy and TJ

Sunday Aug 2, 2015 #

8 AM

Trail Running 1:44:24 [3] 10.26 mi (10:11 / mi) +2526ft 8:15 / mi
shoes: Salomon Sense Pro

New route today, going for vert: Wilderness, Deceiver, Shy Bear, De Leo Wall, Marshall's, Quarry, Falls, Cave Hole.
C • Wow 1

Saturday Aug 1, 2015 #

9 AM

Running 1:06:30 intensity: (40:00 @3) + (20:00 @4) + (6:30 @5) 9.43 mi (7:03 / mi) +197ft 6:55 / mi
shoes: NB 1500 v1

20' @ 8:20, 20' @ 7:20, 20' @ 6:20, 1 mi at 5:38, 30" @ 5:23. Good run... already HOT out there.

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