Training Log Archive: Ryan PerovichIn the 7 days ending Mar 1, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Mar 1, 2009 #
Running 1:00:00 [3] 8.49 mi (7:04 / mi)
shoes: Avia Avi-Lite II
First 45' at an easy pace, then picked it up steadily for the last 15'. Felt pretty good, bit of a hot spot on the ball of my right foot.
Saturday Feb 28, 2009 #
Biking 1:41:00 [2] 24.5 mi (14.6 mph)
Nice ride with my sweetie! We did part of the 7 Hills metric century ride: out past Bella Botega and then back down the hill by Redwood. We climbed up to Avondale, right on Woondinville-Duvall, then tracked back through some neighborhoods before dropping back down to Marymoor and home.
Friday Feb 27, 2009 #
Running 1:00:00 [3] 8.04 mi (7:28 / mi)
shoes: Avia Avi-Lite II
Easy run today, just a nice comfortable pace, kept the HR down.
Running 11:32 [5] 2.0 mi (5:46 / mi)
shoes: Avia Avi-Lite II
2 mile run, high intensity; immediately after the 8 mile run.
Thursday Feb 26, 2009 #
Biking hills 1:20:00 [5] 22.0 mi (16.5 mph)
On the CT: lots of hills. Tried to stay around 170w for the first 30', then 2' on, 2' off for 30', then back to 170w. Finished off with Tabata: 6 x [30" on @ 300+w, 30" off <125w]. Very tired.
Wednesday Feb 25, 2009 #
Running 30:00 [3] 4.31 mi (6:58 / mi) +98ft 6:49 / mi
shoes: Asics Gel Landreth
Started off at a nice easy pace (first run in a week), then slowly increased the pace and the incline.
Core workout 25:00 [3]
Standard core workout: planks, v-ups, standard crunches, super pullover, etc.
Running 30:00 [3] 4.1 mi (7:19 / mi)
shoes: Asics Gel Landreth
Second half of run
Biking 45:00 [3] 14.0 mi (18.7 mph)
On the CT: 30' @ 170w, then 3 x [2'@250w, 3'@150w]
Tuesday Feb 24, 2009 #
Biking 1:30:00 [3] 27.0 mi (18.0 mph)
On the CT: 170w for 30', 180w for 30', then 30' as 5 x (2' low cadence @ 250w, 2' high cadence, 2' very easy)
Monday Feb 23, 2009 #
Biking 1:45:00 [3] 32.0 mi (18.3 mph)
On CT: 150w for 30', 160w for 30', 170w for 30', 200w for 15'. Put the P3 on the trainer today... feels much more comfortable than the Soloist.