Training Log Archive: Ryan PerovichIn the 7 days ending Jan 25, 2009:
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Sunday Jan 25, 2009 #
Running 15:00 [2] 2.0 mi (7:30 / mi)
WU before main set
Running hills 39:52 [5] 6.2 mi (6:26 / mi) +341ft 6:07 / mi
shoes: Asics DS Trainer 13
Boulder 10k on the treadmill. All uphill (of course... it'd be nice if they could do negative inclines!), and I paced myself much better than the last couple of times I did this course. One of my better runs.
Saturday Jan 24, 2009 #
Biking intervals 50:00 [5] 15.0 mi (18.0 mph)
Quick interval session on the CT: 5' WU, then 10 x (30" @ 350w [~150% FTP], 1' off), 5' rest, 5 x (1' @ 325w [~140% FTP], 2' off), 5' rest, 2' single leg drills: 30' @ 175w each leg, 2' CD.
Biking 30:00 [3] 8.0 mi (16.0 mph)
Quick bike on CT between errands and games. Just dialed in 180w and kept it there the entire time. Watched the Primal Quest DVD from the San Juans (thanks Birdy!)... now I'm motivated!
Friday Jan 23, 2009 #
Trail Running 1:05:00 [3] 6.1 mi (10:39 / mi)
shoes: Vasque Aethertech
With Jeff and Birdy up on Cougar: running in the dark! I almost made a couple of wrong turns out there... a good run with great company!
Thursday Jan 22, 2009 #
Biking 1:02:22 [4] 21.4 mi (20.6 mph)
Chris' winter ride again. Avg w = 204. A little better pacing this time, but I still had some more at the end... funny how you can drop the hammer when you see the finish banner!
Wednesday Jan 21, 2009 #
Biking 1:03:18 [4] 21.4 mi (20.3 mph)
Chris' winter ride on the CT. Avg w = 198. Felt ok, a little light on the energy. Biking fitness has definitely decreased since last year. 59 kg / 198w ~ 3.35 w/kg, which is ok for now.
Tuesday Jan 20, 2009 #
Running 53:36 [3] 8.0 mi (6:42 / mi)
shoes: Asics DS Trainer 13
A little harder than all-day pace, just a little slower than Daniel's FT. I'm running at a 54-55 VDOT, which is good for me (it's uncanny how close it is to predicting times, all the way from 5k to 1/2 mary!) New orthotics cause a little more forefoot strike, so I have to get used to that.
Core workout 20:00 [3]
More core again: obliques, planks, several reps on the abdominal machine, and super pullovers. I can definitely tell that I'm getting stronger.
Workout 20:00 [3]
Finished off the day with gravitron, leg lifts and calf curls. I added some movement exercises with free weights: lunges, v-ups, etc.
Monday Jan 19, 2009 #
Biking 50:00 [2] 12.0 mi (14.4 mph)
With the kids and Jill to Redhook for lunch. One legged drills on the way there, then split off by myself on the way back so I could get a workout in and get back to the office.
Running 30:00 [3] 4.46 mi (6:44 / mi)
shoes: Asics DS Trainer 14
Quick 30 minute run, the first in a while. Good pacing, not pushing hard at all. Felt very relaxed. Apparently the 14s run 1/2 size smaller than the 13s (so I had the wrong size before) and my orthotics were WAY worn out and should've been replaced a long time ago. New superfeet in, so they feel much better.
Core workout 30:00 [3]
More core work: oblique rotations, planks, plank rotations, super pullovers, ab nautilus, v-ups.
Workout 20:00 [3]
Gravitron, upright row, calf curls, single leg lifts, bench press.