Training Log Archive: Ryan Perovich

With Birdy and Lance: from Marymoor, out 202 and over Ames. Left at the base and out in the valley to Snohomish. Then on Hwy 9 briefly to Lake Stevens. Turned around there and then headed back on the Centennial Trail to Snohomish (nice route instead of Hwy 9), and then took the same route back home. Weather was nice today! Good ride. 2 bottles of Infinit (274 cals each), 1 Hammer chocolate gel w/ caffeine, and 1 Roctane. A little light on the calories, but was okay at the end..

Avg w = 119w, NP = 148w, VI = 1.24 (clearly a result of pacelining). Peak 10s = 634w, 30s = 434w, peak 1m = 310, mainly when I pushed it up the hills.

Easy run this morning on the usual 5 mile loop. Felt pretty relaxed, concentrated on quick feet and relaxed shoulders.

On the CT: quick 10' WU, then 2' at 200w, 2' at 125w, 2' at 225w, 2' at 150w, 2' at 250w, 2' at 175w, 2' at 275w, 2' at 200w, 2' at 300w, 2' at 200w, then easy spin and some one legged drills for the rest of the hour. Watched first three episodes of Entourage season 5... thanks Birdy!

With Birdy: up 40th, down 156th, across freeway and down trail to W Lake Sammy. Then up Marymoor for a bit, turn around, and come back. Beautiful weather. We pushed the pace for a bit, did a couple of faster intervals, but Birdy was struggling to keep down his burrito lunch, so we backed it off. Good run!

Pushed it at a good pace around the lake. Tried to hold about 160-165w the entire time, ended up averaging 157, NP = 166. Traffic wasn't so good on E Lake, but otherwise, it was nice! Total time around lake, hill to E entrance of park was 58:19

Started at 125w, increased 25w every 10', last 10' @ 250w; averaged 200w.

Quick 2 mile brick after biking.

Easy run tonight, just to move the legs. The part that made it difficult was it came right after a taco dinner at El Toreador...

Beautiful day, but it was HOT! I'm not used to it. I wanted to start off with a nice warmup down to Marymoor, then run about 7 mi out, turn around, and see what I could do for a half mary:

Splits (from Garmin)
7:27
7:31
7:35
7:33
7:30
7:36
7:33
7:28
7:31
7:37
7:34
7:33
7:31

1:38:51, under my goal time of 1:40. Slower than my standalone half mary pace, and a click slower than 70.3 run pace. Felt okay and relaxed during the run, but I was wiped out after that. I walked for a little bit afterward and then jogged it home. I only brought two bottles of electrolytes, and I was salty at the end.

NOTE: the mile markers on the trail are WAY off...as much as a tenth of a mile in some cases!

C • Very nice 1

Very tough workout today... maybe one of the toughest of the season so far. Easy WU along Marymoor, then right by 40 acres and up and down hill behind Bella Botega, through Redmond, and then along E Lake Sammamish. Because of a traffic revision, it's down to one lane about halfway down the lake, so traffic was either at a standstill, or no cars at all. Then 1' on @ 250w, 2' off. Repeat until I hit Inglewood hill. Then up and back down. Repeat 1' on, 2' off back to Marymoor. Did this twice. Averaged 256w @ 23.1 mph for the intervals against the wind, 247w @ 26.5 mph with the wind. Felt like throwing up at the end. Then an easy cool down back through Marymoor and up the trail. Finished by climbing up the trail next to the freeway and home.

Easy brick afterward. Legs were tired!