Training Log Archive: Ryan PerovichIn the 7 days ending Apr 20, 2008:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
| |||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Apr 20, 2008 #
Biking 3:09:00 [4] 56.9 mi (18.1 mph)
Half of IMC on CT; 1 tablet of Nuun w/ 3 scoops CP was just about right
Friday Apr 18, 2008 #
Running 50:00 [4] 6.7 mi (7:28 / mi)
Descending splits: increase .1 mph every 2', base of 8:00/mi
Biking tempo 1:03:00 [3] 19.7 mi (18.8 mph)
2D course on CT at EMC. Averaged about 215w for the hour.
Thursday Apr 17, 2008 #
Swimming 50:00 [3]
200s, 1' rest in between, trying to do 5" faster each time from a base of 4:00.
Biking 1:11:00 [4] 22.8 mi (19.3 mph)
Rode Soloist around Lake Sammamish; focus on keeping high intensity
Wednesday Apr 16, 2008 #
Swimming 30:00 [2]
Quick 50s and 100s with Jill
Running intervals 30:00 [4] 3.4 mi (8:49 / mi)
Speed intervals: 1:30 @ 10:00/mi, 1:30 @ 7:00/mi, last two intervals at 5:45/mi
Biking intervals 30:00 [5] 11.5 mi (23.0 mph)
5' WU, 10 x [1' @ 300w (130% FTP), 1' @ 200w (85% FTP)], 5' CD
Tuesday Apr 15, 2008 #
Swimming 1:15:00 [2]
100s, concentrating on different keys: finish the pull through the hip, hip/arm synch, proper body roll to breathe, utilize the lats with the high elbow, quiet legs and no-drag feet
Running 2:00:00 [3] 14.1 mi (8:31 / mi)
Descending 20' splits, starting at 9:00/mile. Avg HR = 156
1 bottle of Infinit, 3 scoops (423 calories), 2 sips every mile. Too much on nutrition, felt slightly sluggish on last 20 minutes. More dilute mixture or spreading out intake; bottle lasted exactly 2 hours.
1 bottle of Infinit, 3 scoops (423 calories), 2 sips every mile. Too much on nutrition, felt slightly sluggish on last 20 minutes. More dilute mixture or spreading out intake; bottle lasted exactly 2 hours.
Monday Apr 14, 2008 #
Swimming 1:00:00 [3]
Good balance today, very controlled: 100m @ 1:40, :30 off, 200m @ 4:00, :30 off, repeat
Running 1:00:00 [3] 6.7 mi (8:57 / mi)