Training Log Archive: Ryan PerovichIn the 7 days ending Aug 3, 2008:
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Sunday Aug 3, 2008 #
Running 59:00 [3] 7.5 mi (7:52 / mi)
Negative split run along E Lake Sammy. First 3/4 mile didn't feel so hot... then felt great. Pace was good and picked it up with some strides on the way home.
Saturday Aug 2, 2008 #
Biking 1:20:00 [3] 23.0 mi (17.3 mph)
Around Lake Sammy with Kim and Birdy: nice ride. Felt good and we set a nice pace!
Swimming 35:00 [3]
OWS on Lake Sammy with Kimmy and Birdy. Back and forth along the buoy line. Just tried to stay relaxed and swim a little less "flat".
Friday Aug 1, 2008 #
Biking hills 2:30:00 [3] 47.0 mi (18.8 mph)
7 Hills ride with Jeff. Good ride! Picked up two flats in 15 minutes, same tire: first time was a small piece of wire, second time was a shard of glass. Frustrating!
Biking 2:00:00 [3] 35.0 mi (17.5 mph)
With Birdy: left from Birdy's house, up and over Lakemont, down Newcastle, past Newport Shores and around MI. Nice ride, fast ride... perfect weather! 1 bottle of Infinit, 3 scoops (~360 cal)
Thursday Jul 31, 2008 #
Biking 2:18:00 [3] 41.8 mi (18.2 mph)
7 Hills of Kirkland ride. Good to be climbing hills again; I can feel my legs are much stronger, although I feel tired all over. I'm looking forward to getting these peak weeks past me and start to actively recover and taper. Did a couple of quick repeats on the neighborhood hills at the end. Nutrition: 1/2 bottle of Infinit and a Gu Roctane for practice; I dig the Roctane... goes down easy, the flavor is a nice break from the Infinit, so I think it will complement nicely for IMC.
Wednesday Jul 30, 2008 #
Running 45:00 [3] 5.3 mi (8:29 / mi)
Easy run this morning along Marymoor. My legs feel tired, although my HR stayed low to match RPE.
Biking intervals 1:18:00 [4] 24.4 mi (18.8 mph)
Out along Marymoor to Woodinville and Bothell, then back. In aero for as much as possible, but with random intervals, probably at 110% FTP. Basically trying to wear in the new Zipp Tangente tires with latex tubes on the 606s.
Tuesday Jul 29, 2008 #
Running intervals 58:00 [4] 7.3 mi (7:57 / mi)
Little faster pace this morning. Again along E Lake. Negative split, first half in M zone, second half at T intervals (3' on, 1' M). Probably average about 7:25-7:30s for the intervals, or about 1' faster than target IM pace.
Swimming 1:30:00 [3]
Lots of laps and drills: feeling better about the propulsion and relaxation all the time!
Running 1:00:00 [3] 7.5 mi (8:00 / mi)
On the treadmill with Birdy. First 20 minutes at 8:13, second 30 at 8:00, final 10 minutes increasing the speed every minute, final 1:00 at 6:56. Hot in the gym today... lots of people. I was soaked!
Monday Jul 28, 2008 #
Running 1:30:00 [3] 11.2 mi (8:02 / mi)
Ran along W Lake Sammamish... went easier at first and then steadily increased the pace. One of the better feeling runs I've had in the past two weeks... the pace felt comfortable, even at the end.
Swimming 1:05:00 [3]
Kitchen sink workout today: 200 WU, then 4 x 400 @ 7:20 (1:50 pace), :40 RI, then some drills: catch progression (one hand fist, one hand regular, two hand fist, two hand regular, repeat but switch sides for one handed sections, by 25s), catch up drill and FQS work, then 3 x 400 @ 7:00 (1:45 pace), 1' RI, and then some light laps to cool down. Nice workout and felt good!
Note
Feeling great about last week and heading into this week... I want to keep the intensity and volume high before I head into my taper and rest. Nutrition is good: it'll be important to keep the protein and CHO intake after workouts for proper recovery (aiming for ~16-18g and 55g respectively, based on current weight of 130lb). Still working the TP almost every day, especially keeping the IT and calves loose. Overall, I feel pretty good about where I'm at in my preparation.
Biking hills 31:00 [5] 5.0 mi (9.7 mph)
10x hill repeats near the house. Alternated standing and seated climbs.