Training Log Archive: Ryan PerovichIn the 7 days ending May 18, 2008:
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Sunday May 18, 2008 #
Running tempo 34:00 [4] 4.1 mi (8:18 / mi)
3 mi flat out: 19:52. I am DEFINITELY not trained for speed at this point. Well, I'm planning on treating this upcoming sprint tri as a get-my-feet-wet (so to speak) event and see how things go.
Saturday May 17, 2008 #
Biking hills 2:38:12 [3] 39.4 mi (14.9 mph) +3025ft
7 Hills of Kirkland ride with Birdy. VERY hot out. 1.5 x Infinit (2 scoops per bottle = 282 cal), 1 Clif gel (100 cal), .75 Clif Crisp Apple electolyte mixed weak as chaser (~50 cal)
Friday May 16, 2008 #
Swimming 12:00 [2]
Whoa. Where'd the lane lines go? And who's kicking up all this chop? They really should do something about this cold water... did the thermostat break? I mean... really.
Well, I'm glad that I got in Lake Sammamish this morning and tried out the wetsuit (I'm Batman!) but boy, it was very discombobulating. I'll definitely have to go out several more times.
Well, I'm glad that I got in Lake Sammamish this morning and tried out the wetsuit (I'm Batman!) but boy, it was very discombobulating. I'll definitely have to go out several more times.
Biking 2:10:00 [3] 39.4 mi (18.2 mph)
With Jill: parked at Marymoor, out 202, up Ames Lake to Nestle TC, out through valley through Carnation to Fall City, right on 202 back to Marymoor.
1.5 x Infinit (282 cal/bottle), felt great. Got a flat, not so great (time stopped not included). In aero for most of it, running 404 front, 808/disc cover rear.
1.5 x Infinit (282 cal/bottle), felt great. Got a flat, not so great (time stopped not included). In aero for most of it, running 404 front, 808/disc cover rear.
Running 26:35 [3] 2.6 mi (10:14 / mi)
With Jill: quick brick after the ride from Marymoor. Legs felt a little tight but loosened up after 5-6 minutes.
Thursday May 15, 2008 #
Running long 3:16:37 [3] 22.92 mi (8:35 / mi)
Ran around Lake Sammamish. AHR = 158. Negative split; last 4 miles were <8:10s (excluding the walk up the hill back to the house...ouch) No stops, used fuel belt with Infinit: 2x (1 scoop per 8 oz bottle = 140 cal), 2 x Clif gel (100 cal per). On a supported run, I would've taken in more water along the way
Wednesday May 14, 2008 #
Swimming 50:00 [3]
Running 30:00 [3] 3.6 mi (8:20 / mi)
Tuesday May 13, 2008 #
Swimming 1:30:00 [3]
Drill work for about 30 minutes, then 400m sets interspersed with some fin work (keep those toes pointed and those ankles flexible!) Felt very solid and relaxed... maybe my best swim session for weeks.
Biking 1:03:21 [4] 21.7 mi (20.6 mph)
Chris' Winter Ride on CT. As this is a speed/wattage week, I tried pushing the pace from the beginning and paid for it a little near the end.
Biking intervals 22:00 [5] 8.0 mi (21.8 mph)
Speed intervals on the CT: 1' on, 1' off, tried for 300w on but that didn't last long, more like 275w
Monday May 12, 2008 #
Biking intervals 1:30:00 [4] 33.0 mi (22.0 mph)
Speed training: on E Lake Sammamish, holding 28-30 mph for as long as possible, then rest, repeat. Half of the time on the CT at home, dialing up wattage to 300.