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Training Log Archive: Ryan Perovich

In the 31 days ending Oct 31, 2015:

activity # timemileskm+ft
  Running19 16:15:44 128.87(7:34) 207.4(4:42) 5565
  Hiking1 4:21:22 10.29(25:24) 16.56(15:47) 4695
  Trail Running3 4:11:56 23.94(10:31) 38.53(6:32) 3943
  Total23 24:49:02 163.11(9:08) 262.5(5:40) 14203

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Saturday Oct 31, 2015 #

Trail Running 1:37:47 [3] 9.2 mi (10:38 / mi) +1687ft 9:03 / mi
shoes: Salomon S Lab Softground XT6

Up at Cougar with Birdy. Rainy and windy!

Friday Oct 30, 2015 #

Running 27:00 [1] 2.8 mi (9:39 / mi)
shoes: NB 1500 v1

30' shuffle

Thursday Oct 29, 2015 #

7 PM

Running 1:18:07 [3] 9.68 mi (8:04 / mi) +740ft 7:32 / mi
shoes: NB 1500 v1

70'+ comfortable

Wednesday Oct 28, 2015 #

6 PM

Running 59:39 intensity: (10:00 @1) + (28:39 @3) + (21:00 @5) 8.3 mi (7:11 / mi) +51ft 7:09 / mi
shoes: NB 1500 v1

2 mi WU; 7 x [3' push, 30" jog (increase jog +30" with each set)], 10' CD.

Tried to make each 3' set faster: 5:49, 5:39, 5:40, 5:33, 5:32, 5:34, 5:29.

Felt good.

Tuesday Oct 27, 2015 #

5 PM

Running 52:43 [3] 6.94 mi (7:36 / mi) +446ft 7:10 / mi
shoes: NB 1500 v1

Comfortable

Sunday Oct 25, 2015 #

Running race 37:38 [3] 6.2 mi (6:04 / mi)
shoes: NB 1500 v1

Husky Cougar Rivalry 10k

Thursday Oct 22, 2015 #

7 PM

Running 30:25 [3] 4.06 mi (7:30 / mi) +297ft 7:01 / mi
shoes: NB 1500 v1

30' easy

Wednesday Oct 21, 2015 #

8 PM

Running 1:03:43 intensity: (16:00 @2) + (29:43 @3) + (18:00 @5) 8.29 mi (7:41 / mi) +32ft 7:39 / mi
shoes: NB 1500 v1

20' easy, 8 x [1' good push/5k pace, 2' easy], stop entirely for 3', then 10' @ 10k pace, 10' easy.

Tuesday Oct 20, 2015 #

3 PM

Running 47:06 intensity: (45:36 @3) + (1:30 @5) 6.18 mi (7:37 / mi) +165ft 7:26 / mi
shoes: NB 1500 v1

45' easy w/ 6 x 15" strides ~ 3:50-4:00/mi pace

Sunday Oct 18, 2015 #

11 AM

Running 42:39 [2] 5.04 mi (8:27 / mi) +283ft 8:02 / mi
shoes: NB 1500 v1

Easy 5 mi

Saturday Oct 17, 2015 #

8 AM

Trail Running 1:35:10 [3] 9.25 mi (10:17 / mi) +1465ft 8:57 / mi
shoes: Salomon Sense Pro

Up at Cougar with Birdy

Thursday Oct 15, 2015 #

7 PM

Running 1:12:03 [3] 9.38 mi (7:41 / mi) +673ft 7:12 / mi
shoes: NB 1500 v1

70' easy

Wednesday Oct 14, 2015 #

7 PM

Running 56:49 intensity: (2:00 @2) + (38:49 @3) + (16:00 @4) 8.16 mi (6:58 / mi) +19ft 6:57 / mi
shoes: NB 1500 v1

20' comfortable, 2 x [8' tempo (2' each at 6:10, 6:05, 6:00, 5:55)], 2' easy between, 20' comfortable.

Tuesday Oct 13, 2015 #

7 PM

Running 58:42 intensity: (56:42 @3) + (2:00 @5) 7.79 mi (7:32 / mi) +622ft 7:00 / mi
shoes: NB 1500 v1

50' comfortable, 6 x 15' strides

Sunday Oct 11, 2015 #

4 PM

Running 52:31 [3] 7.01 mi (7:29 / mi) +426ft 7:05 / mi
shoes: NB 1500 v1

50' comfortable

Saturday Oct 10, 2015 #

Running race 39:35 [4] 6.27 mi (6:19 / mi)
shoes: NB 1500 v1

Fall City 10k. 3rd OA. Stomach still not right, felt pretty bad starting two miles in.

Thursday Oct 8, 2015 #

5 PM

Running 51:01 [3] 6.77 mi (7:32 / mi) +401ft 7:08 / mi
shoes: NB 1500 v1

50' easy, sped it up to moderate at the end

Wednesday Oct 7, 2015 #

7 PM

Running 46:18 intensity: (4:00 @1) + (6:00 @2) + (33:38 @3) + (2:40 @5) 5.56 mi (8:19 / mi) +380ft 7:49 / mi
shoes: NB 1500 v1

30' easy, 8 x 20" hard

Tuesday Oct 6, 2015 #

7 PM

Running 1:00:26 intensity: (58:26 @3) + (2:00 @5) 7.48 mi (8:05 / mi) +595ft 7:31 / mi
shoes: NB 1500 v1

50' comfortable, 4 x 20" hill strides

Sunday Oct 4, 2015 #

Hiking 4:21:22 [3] 10.29 mi (25:24 / mi) +4695ft 17:44 / mi
shoes: Salomon S Lab Softground XT6

Mount Defiance with Birdy

Saturday Oct 3, 2015 #

10 AM

Running 44:53 intensity: (40:53 @3) + (4:00 @5) 5.53 mi (8:07 / mi) +271ft 7:45 / mi
shoes: Salomon Sense Pro

30' easy, 8 x 30" uphill strides

Friday Oct 2, 2015 #

Trail Running 58:59 [3] 5.49 mi (10:45 / mi) +791ft 9:27 / mi
shoes: Salomon Sense Pro

Run with Birdy up at Cougar

Thursday Oct 1, 2015 #

6 PM

Running 54:26 intensity: (44:26 @3) + (10:00 @4) 7.42 mi (7:20 / mi) +164ft 7:11 / mi
shoes: NB 1500 v1

45' easy with 10' intermediate thrown in

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