Training Log Archive: Ryan PerovichIn the 7 days ending May 4, 2008:
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Sunday May 4, 2008 #
Biking 4:10:00 [3] 73.0 mi (17.5 mph)
And so begins build phase 2 after a nice recovery week. MDM ride in Federal Way with Birdy and Lance. Felt good. Nutrition: 2 x 20 oz bottles of Infinit (3 scoops per bottle = 420 cal), 1 pack of sport beans, all chased with water. 1/2 of peanut butter on bagel at midway point; protein sat fine. Maybe try a bit of amino vital on the mix to keep the "full" feeling.
Saturday May 3, 2008 #
Biking 1:03:00 [4] 21.37 mi (20.4 mph)
Chris' Winter Ride on the CT: avg watts = 196, avg speed = 20.6
Friday May 2, 2008 #
Swimming 55:00 [2]
30 minutes of drills: focus on proper hand entry (no overreaching), sets up better hip rotation, no pause at hip when finishing stroke
C • Hips 4
Biking intervals 1:05:00 [4] 23.0 mi (21.2 mph)
Interval training at EMC; threshold @ 241w for most of ride; weight @ 131 lbs. Average watts = 189.
Thursday May 1, 2008 #
Biking 2:16:00 [3] 42.2 mi (18.6 mph)
2 x Lake Sammamish (in aero entire time except for stop lights)
4 x hill repeats
(had a flat... not included in total time)
4 x hill repeats
(had a flat... not included in total time)
Wednesday Apr 30, 2008 #
Swimming 45:00 [2]
50m drills, 100 swim, repeat
Running 1:00:00 [2] 7.1 mi (8:27 / mi)
Slow and relaxed, avg HR<156
Weights 25:00 [2]
Ab roller, Gravitron (130@11) 6x10, leg curls and extensions, obliques, crunches
Tuesday Apr 29, 2008 #
Swimming 1:05:00 [2]
Running 1:00:00 [2] 7.0 mi (8:34 / mi)
Just putting in some recovery time; nice and steady
Monday Apr 28, 2008 #
Swimming 55:00 [3]
200 WU
500m: relaxed and smooth
5 x 50, average 41", fastest 39"
...other drill work thrown in for a while...
500m: working on rotation and hip initiation of drive
200 CD
500m: relaxed and smooth
5 x 50, average 41", fastest 39"
...other drill work thrown in for a while...
500m: working on rotation and hip initiation of drive
200 CD
Running 1:00:00 [3] 7.3 mi (8:13 / mi)
HR<152, every 15': 2' @ 5:45/mi.