Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ryan Perovich

In the 31 days ending Jan 31, 2016:

activity # timemileskm+ft
  Running25 29:06:50 235.13(7:26) 378.41(4:37) 5783
  Total25 29:06:50 235.13(7:26) 378.41(4:37) 5783
  [1-5]25 28:45:29

«»
2:00
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Jan 31, 2016 #

9 AM

Running 1:29:32 intensity: (50 @0) + (2:14 @1) + (30:36 @2) + (11:01 @3) + (44:48 @4) + (3 @5) 11.84 mi (7:34 / mi) +850ft 7:05 / mi
ahr:155 max:185 shoes: NB 1500v2

90' easyish

Saturday Jan 30, 2016 #

9 AM

Running 1:05:26 intensity: (1:54 @0) + (2:45 @1) + (15:08 @2) + (3:27 @3) + (35:55 @4) + (6:17 @5) 10.0 mi (6:32 / mi) +12ft 6:32 / mi
ahr:163 max:191 shoes: NB 1500v2

Main set: 2 x builds, increasing 10"/mile
11 AM

Running 27:44 [3] 4.01 mi (6:55 / mi) +8ft 6:55 / mi
shoes: NB 1500v2

4 mi cool down

Friday Jan 29, 2016 #

4 PM

Running 35:10 intensity: (1:10 @0) + (6:18 @1) + (27:32 @2) + (10 @3) 4.04 mi (8:42 / mi) +270ft 8:11 / mi
ahr:126 max:152 shoes: NB 1500v2

Short shuffle

Thursday Jan 28, 2016 #

7 PM

Running 1:10:08 intensity: (36 @0) + (41 @1) + (2:07 @2) + (56:44 @3) + (9:49 @4) + (11 @5) 9.17 mi (7:39 / mi) +628ft 7:11 / mi
ahr:157 max:189 shoes: Asics DS Racer

70' comfortable

Wednesday Jan 27, 2016 #

7 PM

Running 1:14:22 intensity: (37 @0) + (1:25 @1) + (37:45 @2) + (34:35 @3) 9.1 mi (8:10 / mi) +649ft 7:39 / mi
ahr:141 max:158 shoes: NB 1500v2

Miserable run in the rain. Got home late, ate, and went out the door 20' later. Ugh.

Tuesday Jan 26, 2016 #

5 PM

Running 1:20:47 intensity: (1:08 @2) + (14:19 @3) + (51:45 @4) + (13:35 @5) 11.81 mi (6:50 / mi) +8ft 6:50 / mi
ahr:175 max:204 shoes: NB 1500v2

20' WU, 6 x [2' @ 5:40, 8' @ 7:10].

Sunday Jan 24, 2016 #

8 AM

Running 1:09:54 intensity: (26 @0) + (30 @1) + (44 @2) + (34:57 @3) + (22:59 @4) + (10:18 @5) 9.44 mi (7:24 / mi) +20ft 7:23 / mi
ahr:167 max:197 shoes: NB 1500v2

Easy run with co-worker

Saturday Jan 23, 2016 #

9 AM

Running 1:21:15 intensity: (3:13 @0) + (14:24 @1) + (32 @2) + (2:11 @3) + (52:24 @4) + (8:31 @5) 12.04 mi (6:45 / mi) +13ft 6:44 / mi
ahr:158 max:198 shoes: NB 1500v2

4 x [1mi easy, 2 mi mod]. Miserable run in the rain.

Thursday Jan 21, 2016 #

11 AM

Running 46:23 intensity: (33 @0) + (21 @1) + (2:28 @2) + (22:36 @3) + (20:06 @4) + (19 @5) 6.0 mi (7:44 / mi) +13ft 7:43 / mi
ahr:159 max:191

6 miles comfortable at 7:45s

Tuesday Jan 19, 2016 #

4 PM

Running 40:01 intensity: (28 @0) + (19:16 @1) + (20:17 @2) 5.17 mi (7:44 / mi) +6ft 7:44 / mi
ahr:121 max:135 shoes: NB 1500v2

40', easy 7:45s

Sunday Jan 17, 2016 #

3 PM

Running 1:00:01 intensity: (12 @0) + (12 @1) + (6:16 @2) + (37:33 @3) + (15:48 @4) 7.17 mi (8:22 / mi) +869ft 7:31 / mi
ahr:156 max:187 shoes: Salomon Sense Pro

Powerline trail, comfortable. Legs are tired, right calf a bit sore, same with muscles under the 2nd and 3rd toes on the right foot.

Saturday Jan 16, 2016 #

10 AM

Running 1:27:32 intensity: (1 @0) + (11 @1) + (15 @2) + (25:17 @3) + (1:01:48 @4) 12.0 mi (7:18 / mi) +13ft 7:17 / mi
ahr:170 max:187 shoes: NB 1500v2

Nice and easy

Friday Jan 15, 2016 #

5 PM

Running 46:55 intensity: (7:25 @0) + (27:16 @1) + (12:14 @2) 4.01 mi (11:42 / mi) +11ft 11:40 / mi
ahr:113 max:138 shoes: NB 1500v2

Shuffle with the wife and dog

Thursday Jan 14, 2016 #

7 PM

Running 1:21:06 intensity: (11 @0) + (14 @1) + (26:16 @2) + (41:12 @3) + (13:13 @4) 12.0 mi (6:45 / mi) +9ft 6:45 / mi
ahr:153 max:192 shoes: NB 1500v2

80' 6 x [mile easy, mile mod]

Wednesday Jan 13, 2016 #

7 PM

Running 52:32 intensity: (45 @0) + (6:30 @1) + (24:05 @2) + (20:55 @3) + (17 @4) 6.84 mi (7:41 / mi) +446ft 7:14 / mi
ahr:139 max:175 shoes: NB 1500

52' comfortable

Tuesday Jan 12, 2016 #

7 PM

Running 1:31:01 intensity: (24 @1) + (7 @2) + (21:13 @3) + (1:09:12 @4) + (5 @5) 13.1 mi (6:57 / mi) +13ft 6:56 / mi
ahr:170 max:185 shoes: NB 1500v2

90' mixed easy to moderate

Sunday Jan 10, 2016 #

1 PM

Running 1:18:03 intensity: (33 @0) + (44 @1) + (2:01 @2) + (52:51 @3) + (14:40 @4) + (7:14 @5) 10.26 mi (7:37 / mi) +656ft 7:11 / mi
ahr:161 max:196 shoes: NB 1500v2

78' comfortable... HR was off, intermittently picked up cadence instead.

Saturday Jan 9, 2016 #

10 AM

Running 2:00:50 intensity: (1 @0) + (13 @2) + (22:41 @3) + (1:37:55 @4) 18.0 mi (6:43 / mi) +8ft 6:43 / mi
ahr:167 max:178 shoes: NB 1500v2

120': 2 x 5 mi builds [7:10, 7:00, 6:50, 6:40, 6:30; 7:05, 6:55, 6:45, 6:35, 6:25], 2 x 4mi builds [6:55, 6:45, 6:35, 6:25]. Good, solid effort.

Caps off first time I've done 70+ miles in a 7 day stretch, including a rest day in there.

Friday Jan 8, 2016 #

Running 35:00 [3] 3.0 mi (11:40 / mi)
shoes: NB 1500

35' shuffle with Jill. Wonderful.

Thursday Jan 7, 2016 #

5 PM

Running 1:14:49 intensity: (1:23 @0) + (15:38 @1) + (57:45 @2) + (3 @3) 11.0 mi (6:48 / mi) +15ft 6:47 / mi
ahr:127 max:145 shoes: NB 1500

75': started at 7:15, 5" faster per mile

Wednesday Jan 6, 2016 #

5 PM

Running 1:24:46 intensity: (23 @0) + (21 @1) + (3:31 @2) + (1:18:52 @3) + (1:39 @4) 12.55 mi (6:45 / mi) +15ft 6:45 / mi
ahr:156 max:165 shoes: NB 1500

4x descending miles (7:00, 6:50, 6:40)

Monday Jan 4, 2016 #

6 PM

Running 1:10:03 intensity: (40 @0) + (2:26 @1) + (10:47 @2) + (48:41 @3) + (7:29 @4) 9.1 mi (7:42 / mi) +452ft 7:21 / mi
ahr:152 max:196 shoes: NB 1500

Comfortable

Sunday Jan 3, 2016 #

10 AM

Running 1:54:14 intensity: (16 @1) + (2:03 @2) + (1:34:42 @3) + (17:13 @4) 16.46 mi (6:57 / mi) +15ft 6:56 / mi
ahr:159 max:168 shoes: NB 1500

120': 2 x 1 hr descending sets (7:20, 7:15, 7:10, etc.)

Friday Jan 1, 2016 #

10 AM

Running 1:09:16 intensity: (32:54 @1) + (36:22 @2) 7.01 mi (9:53 / mi) +784ft 8:56 / mi
ahr:123 max:136

Shuffle around Chelan

« Earlier | Later »