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Training Log Archive: Ryan Perovich

In the 31 days ending Dec 31, 2015:

activity # timemileskm+ft
  Running26 26:58:20 222.79(7:16) 358.55(4:31) 4390
  Total26 26:58:20 222.79(7:16) 358.55(4:31) 4390
  [1-5]26 26:39:32

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Thursday Dec 31, 2015 #

10 AM

Running 1:15:01 intensity: (10 @1) + (48 @2) + (45:36 @3) + (25:53 @4) + (2:34 @5) 10.3 mi (7:17 / mi) +598ft 6:54 / mi
ahr:165 max:190 shoes: NB 1500

75' easy/moderate around Chelan. COLD, 18*

Wednesday Dec 30, 2015 #

10 AM

Running 48:28 intensity: (16 @0) + (22 @1) + (17:40 @2) + (30:10 @3) 6.42 mi (7:33 / mi) +232ft 7:18 / mi
ahr:145 max:160 shoes: NB 1500

20' WU, 10 x [30' power hills], 20' CD

Tuesday Dec 29, 2015 #

11 AM

Running 1:15:02 intensity: (3:17 @0) + (9:18 @1) + (1:20 @2) + (1:00:59 @3) + (8 @4) 10.95 mi (6:51 / mi) +14ft 6:51 / mi
ahr:147 max:165 shoes: NB 1500

2 x easy to moderate progression. HR (assuming it's accurate) really shows an improvement at sub threshold pace.

Monday Dec 28, 2015 #

12 PM

Running 1:13:50 intensity: (30 @0) + (10 @1) + (6:09 @2) + (1:05:12 @3) + (1:33 @4) + (16 @5) 9.82 mi (7:31 / mi) +706ft 7:02 / mi
ahr:152 max:191 shoes: NB 1500

Easy run

Saturday Dec 26, 2015 #

9 AM

Running 1:59:54 intensity: (3:46 @0) + (1:43:23 @3) + (12:45 @4) 16.98 mi (7:04 / mi) +18ft 7:03 / mi
ahr:117 max:135 shoes: NB 1500

15' WU, 10 x [1' @ 5:40, 9' easy], 5' CD

Thursday Dec 24, 2015 #

Running 1:11:00 [2] 8.9 mi (7:59 / mi)
shoes: NB 1500

Out and back on W Lake Sammy

Wednesday Dec 23, 2015 #

2 PM

Running 56:23 intensity: (34 @0) + (1:00 @1) + (16 @2) + (1:59 @3) + (47:49 @4) + (4:45 @5) 8.01 mi (7:03 / mi) +13ft 7:02 / mi
ahr:174 max:188 shoes: NB 1500

2 mi easy, 2 mi easy/mod, 2 mi mod, 2 mi easy/mod. Not a lot of time today.

Tuesday Dec 22, 2015 #

9 AM

Running 57:49 intensity: (7 @0) + (27 @1) + (57 @2) + (22:09 @3) + (31:28 @4) + (2:41 @5) 8.11 mi (7:08 / mi) +370ft 6:50 / mi
ahr:164 max:195 shoes: NB 1500

60' easy to moderate

Sunday Dec 20, 2015 #

Running 1:12:49 [3] 10.09 mi (7:13 / mi)
shoes: NB 1500

Comfortable pace, but definitely tired... fatigued, looking forward to rest day tomorrow.

Saturday Dec 19, 2015 #

10 AM

Running 1:35:00 intensity: (28 @1) + (5:07 @2) + (28:55 @3) + (56:13 @4) + (4:17 @5) 13.76 mi (6:54 / mi) +17ft 6:54 / mi
ahr:166 max:197 shoes: NB 1500

20' WU, 10 x [1' on, 4' off]. Didn't have it today, no energy. Ooof.

Friday Dec 18, 2015 #

Running 45:00 [1] 4.3 mi (10:28 / mi) +350ft 9:43 / mi
shoes: NB 1500

Shuffle

Thursday Dec 17, 2015 #

6 PM

Running 26:44 intensity: (5:46 @0) + (14:38 @1) + (6:20 @2) 3.82 mi (7:00 / mi) +313ft 6:30 / mi
ahr:112 max:136 shoes: NB 1500

10' WU, 30" on every 4'
7 PM

Running 12:22 intensity: (34 @0) + (11:17 @1) + (31 @2) 1.84 mi (6:44 / mi) +108ft 6:23 / mi
ahr:115 max:125 shoes: NB 1500

Part 2

Running 16:10 intensity: (1:00 @0) + (14:42 @1) + (28 @2) 2.37 mi (6:49 / mi) +35ft 6:44 / mi
ahr:116 max:124 shoes: NB 1500

Part 3

Wednesday Dec 16, 2015 #

Running 55:00 [3] 7.4 mi (7:26 / mi)
shoes: NB 1500

Neighborhood loop

Tuesday Dec 15, 2015 #

4 PM

Running 59:49 [3] 8.68 mi (6:53 / mi) +21ft 6:53 / mi
ahr:182 max:198 shoes: NB 1500

Out and back... HR off again.

Sunday Dec 13, 2015 #

8 AM

Running 1:26:36 intensity: (16 @0) + (6 @1) + (1:03 @2) + (47:30 @3) + (37:41 @4) 10.82 mi (8:00 / mi) +714ft 7:32 / mi
ahr:162 max:177 shoes: Salomon Sense Pro

Trail shakeout run

Saturday Dec 12, 2015 #

11 AM

Running 1:59:59 intensity: (13 @0) + (4 @1) + (7 @2) + (25:48 @3) + (1:33:39 @4) + (8 @5) 17.92 mi (6:42 / mi) +19ft 6:41 / mi
ahr:168 max:188 shoes: NB 1500

20' WU, 6 x [2' @ 5:40, 3' @ 7:00], 6 x [1' @ 5:30, 4' @ 7:00], 6 x [30" @ 5:00, 4:30 @ 7:00], 10' CD. Rainy and windy. Tough run, but felt good.

Friday Dec 11, 2015 #

Running 39:17 [1] 3.5 mi (11:13 / mi)
shoes: NB 1500 v1

Easy shuffle with Milo

Thursday Dec 10, 2015 #

4 PM

Running 1:07:27 intensity: (1:03 @0) + (7 @1) + (26 @2) + (16:40 @3) + (32:48 @4) + (16:23 @5) 10.09 mi (6:41 / mi) +11ft 6:41 / mi
ahr:171 max:194 shoes: NB 1500 v1

70' out and back, mile easy, mile moderate. Pouring down rain... completely soaked.

Wednesday Dec 9, 2015 #

4 PM

Running 1:00:00 intensity: (30:00 @3) + (30:00 @4) 9.15 mi (6:34 / mi) +12ft 6:33 / mi
ahr:124 max:202 shoes: NB 1500 v1

1 hr out and back; 2x 30' builds from easy to moderate

Tuesday Dec 8, 2015 #

8 AM

Running 1:16:55 [4] 11.0 mi (7:00 / mi) +11ft 6:59 / mi
ahr:175 max:205 shoes: NB 1500 v1

75' out and back. Miserable weather.

Saturday Dec 5, 2015 #

10 AM

Running 1:00:01 [4] 9.01 mi (6:40 / mi) +11ft 6:39 / mi
ahr:179 max:197 shoes: NB 1500 v1

1 hr out and back, moderate pace

Friday Dec 4, 2015 #

7 PM

Running 39:50 intensity: (1:26 @0) + (16:12 @1) + (22:02 @2) + (10 @3) 4.07 mi (9:47 / mi) +321ft 9:06 / mi
ahr:123 max:147 shoes: NB 1500 v1

40' shuffle

Thursday Dec 3, 2015 #

6 PM

Running 38:47 [3] 5.45 mi (7:07 / mi) +246ft 6:50 / mi
ahr:134 max:172 shoes: NB 1500 v1

40' easy/moderate in the rain

Wednesday Dec 2, 2015 #

6 PM

Running 40:53 [3] 6.0 mi (6:49 / mi) +12ft 6:48 / mi
ahr:174 max:198 shoes: NB 1500 v1

3 mi out and back tonight, easy/moderate

Tuesday Dec 1, 2015 #

8 AM

Running 28:14 [3] 4.05 mi (6:58 / mi) +237ft 6:36 / mi
ahr:169 max:194 shoes: NB 1500 v1

Easy -> mod run this morning

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