Training Log Archive: Ryan PerovichIn the 7 days ending Mar 15, 2009:
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Sunday Mar 15, 2009 #
Biking 1:20:00 [3] 24.0 mi (18.0 mph)
On CT: first 30' at 150w, next 30' at 160w, final 20' at 170w.
Saturday Mar 14, 2009 #
Biking intervals 1:10:00 [3] 21.0 mi (18.0 mph)
First 30' steady state @ 160w. Next 30': 10 x [1' @ 300w, 2' @ 120w]. 10' cool down.
Friday Mar 13, 2009 #
Biking 2:27:09 [3] 42.6 mi (17.4 mph)
Nice ride with Birdy: out on E Lake Sammy, pushed the pace nicely in aero to Marymoor, then back with a detour up to the plateau for some hills. Beautiful day!
Thursday Mar 12, 2009 #
Biking 1:00:00 [2] 18.5 mi (18.5 mph)
On the CT: easy steady state, avg 155w, avg HR 137
Running intervals 42:00 [4] 5.4 mi (7:47 / mi)
shoes: Asics DS Trainer 13
Some fartlek along E Lake Sammy trail; intervals ~ 1' @ 5k pace.
Running 38:27 [4] 5.4 mi (7:07 / mi)
shoes: Asics DS Trainer 13
Steady state back on the trail; felt ok, tried to gradually increase the pace
Wednesday Mar 11, 2009 #
Biking hills 54:10 [5] 8.4 mi (9.3 mph) +1716ft
TOUGH workout today. Hill repeats x 16, 1715 ft of climbing. NP = 241. Each hill ~2 '; avg w = 251, 244, 237, 238, 247, 252, 246, 244, 249, 241, 250, 247, 255, 258, 246, 253.
Tuesday Mar 10, 2009 #
Running 1:57:30 [3] 15.3 mi (7:41 / mi)
shoes: Avia Avi-Lite II
Beautiful day to run along the Burke! Very quiet, cold but sunny... legs felt a lot fresher after a day off.