Training Log Archive: Ryan PerovichIn the 7 days ending Jun 22, 2008:
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Sunday Jun 22, 2008 #
Biking 3:05:00 [2] 47.0 mi (15.2 mph)
With the Crosby sisters: out 202, up Ames Lake Road to Nestle building, through Carnation, right on Tolt Hill Road briefly and over bridge to valley past Tall Chief GC. Up Duthie hill, past Beaver Lake, and then back down to E Lake Sammamish, through Marymoor, and up 40th home. Nice ride with the girls!
Saturday Jun 21, 2008 #
Event: Cascade Edge Olympic
Swimming race 38:09 [5] 1.5 km (25:26 / km)
Well, this was my longest OWS I'd attempted. The first quarter was a repeat of my last race, although I started out relaxed, it just got tiring and I was breathless early. Jill was with me to keep me going; her inspiration and commitment was vital, because I never could've done it without her. The second half was much easier and faster than the first. I just need to keep reminding myself about the progress I've made in the past 10 days. But boy is it frustrating to look back after getting out of the water and see more kayaks than swimmers...
Biking race 1:05:33 [5] 25.0 mi (22.9 mph)
Again, jump on the bike and HAMMER. 8th fastest bike split on the day. I ran my 606 set without the disc cover, and it felt smooth and fast. I was definitely pushing pretty hard, and my nutrition suffered because of it. I didn't take in as many calories as I would've wanted (about a 1/3 bottle of Infinit = 95 cal), especially setting up the run.
Running race 48:30 [5] 6.2 mi (7:49 / mi)
I wanted to set up a Lake Stevens-ish pace on the run, not too hard but comfortable enough to easily sustain for double the distance. The run course itself wasn't easy, with mixed terrain/gravel and some rollers. I thought of the Diesel while running: just be smooth and steady. I passed a few people in my AG in the last 10 minutes who went past me initially, so that felt great. I was low on nutrition because I forgot to grab a gel or sport beans to take with me, so I had nothing on the run.
Note
Similar note to last time: awful swim, fantastic bike, acceptable run. I need to remind myself about the progress I'm making on the swim, even though the numbers don't reflect it yet. But it will continue to be my focus for the next several weeks. I finished right in the middle of my AG, and I was happy with the result! There's no way I would've finished without my sweetie being there to support and encourage me!
Friday Jun 20, 2008 #
Swimming 30:00 [3]
OW swim at Idylwood with Jill. Getting better and more comfortable!
Thursday Jun 19, 2008 #
Swimming 30:00 [3]
OWS at Beaver Lake... for every 100 yards that Birdy swam, I did at least 125. Gotta work on the spotting! He's a much faster swimmer, which caused me to try to hurry up and that only made me sloppy and slower :( But the water temp was very nice!
Biking 49:00 [3] 13.9 mi (17.0 mph)
Part of the Beaver Lake Tri course: down and back up Duthie, some cruising through the local neighborhoods. Nice ride!
Swimming 1:05:00 [3]
200 WU; 1500 (1:58-2:00s); 6 x 100 EBEH by 25, 10" RI; 1000 (1:58s); one arm swimming drills to finish it off. Focus on longer sets was RELAX, practice sighting, don't get sloppy: think lonnggg/reach, rotate/pull.
Wednesday Jun 18, 2008 #
Running 2:00:00 [3] 15.2 mi (7:54 / mi)
Run at PC... relaxed pace, felt good. Mental "toughness" today: no zune, just concentrated on the running. 1 bottle of Infinit (282 cal)... could've used more in the last 20 minutes.
Swimming 1:00:00 [3]
After a standard 200 SPKS wamup, I just started swimming laps, trying to keep the same relaxation I felt yesterday... ended up doing 45 minutes straight; timed my 100s every 10 minutes or so = 1:55s consistently, so not fast, but felt very relaxed.
Tuesday Jun 17, 2008 #
Biking hills 2:18:00 [4] 41.1 mi (17.9 mph)
7 Hills of Kirkland + 1; hammered in aero as much as I could; 1 bottle of Infinit (282 cal) + 1/2 bottle of Nuun. Felt strong and quick.
Swimming 45:00 [3]
Felt GREAT! Finally. Saw a guy swimming next to me who looked very relaxed... not necessarily fast, but just very effortless. I've tried "swim slow... now swim slower" in order to relax, but today it just clicked for some reason... lap after lap and felt good!
Swimming 20:00 [3]
OW swim at Idylwood with Jill... water was COLD!
Running 30:00 [2] 3.7 mi (8:06 / mi)
Run after swim at PC: very smooth and relaxed, just moving the legs.
Monday Jun 16, 2008 #
Swimming 50:00 [3]
Started with the workouts from Swim Binder for Triathletes. Standard WU: 100S, P, K, S. Moderate pace: 400, 300, 200, 100 (:20 RI) (avg 1:55 100s). 300 of drill: 100 left arm only, 100 right arm only, 100 swim. 300, 200, 100 mod-hard (avg 1:45 100s). 100 easy CD
Running 30:00 [3] 3.86 mi (7:46 / mi)
Easy run: just bumped up the pace every 6 minutes. Felt relaxed, no nutrition, avg HR was probably around 150
Biking hills 20:00 [5] 3.0 mi (9.0 mph)
Quick blast on the bike: hill repeats, standing the entire time. Really pushed it up each steep section, practically a sprint up the hill. Legs felt very fatigued at the end, HR was near max.
Swimming 30:00 [3]
OW swim with Jill at Idylwood