Training Log Archive: Ryan Perovich

Part of the circuit class at the PC. Much tougher this time than my previous time there! Lots of core stuff.

Running sessions: intervals of various speeds and durations. Last set I didn't want to tweak my knee, so I cut it short.

Zofingen course on CT: prolonged climb until the halfway point, then pretty much downhill on the way back. Nothing too steep, just a long 4-6% grade, with a portion at 8+%. Kept at even pace, and tried to keep wattage matched on the uphill/downhill sections. Avg w = 168, although I think it was calibrated wrong... it seemed like I was pushing just a little harder than that.

On the CT, Ergo: steady 200w for 30', then 5x[30" on, 30" off], 2' rest, 5x[1' on, 1' off], 2' rest, 2' all out, easy rest of the time. Trying to get my bike fitness back.

Massage from Jayne this afternoon... it's been way too long! My shoulders were extremely tight.

4x hilly loop on the CT. Small climb at the beginning, then a sustained 11+% climb 2/3 of the way through. 4.96 mile loop x 4.

Easy, all day pace, just to get back into running. Took it easy to see how the knee felt. No tenderness, no tightness... brand new pair of the Trainers, but I still have to get new inserts.

This was by far my longest concentrated core/glute/hip workout (with some other stuff thrown in). I rotated between planks, swedish ball, hip bridges, pushups, band work, etc. and nautilus machines: hip adductor and abductor, super pullover, abdominal crunches, lumbar raises. In between each 15 minute set I stretched out. Gravitron (132 @ 11, normal set), leg lifts, calf curls, upright row, preacher curls, 10* chest press. Ended everything by using the foam roller on the ITB... that always hurts so good. Ultimately, I want to really strengthen my core for the upcoming season.

On the CT: steady state, one legged drills, with Jill!

Awesome! SO much fun. Thanks for inviting me, Birdy!