Training Log Archive: Ryan PerovichIn the 7 days ending Jul 5, 2009:
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Saturday Jul 4, 2009 #
Biking 3:35:00 [3] 65.6 mi (18.3 mph)
With Birdy in Chelan: went from Manson around the lake and then did the Chelanman Half course (sort of, reversed the sections): up Bear Mtn, then up Navarre Coulee and down to the state park on the other side, left toward 25 Mile Creek and the out and back, then back toward Chelan and Manson. Hot today: SRM was reading 104 while we were coming back toward town. Salty at the end; could've used a few more Thermolytes. Great ride, I really enjoyed it!
Friday Jul 3, 2009 #
Biking 2:07:30 [3] 36.6 mi (17.2 mph)
With Jill in Chelan: a really nice ride around the southern end of the lake, from Manson, through Chelan, and around to the state park on the other side. It was wonderful!
Wednesday Jul 1, 2009 #
Swimming 45:00 [3]
Quick WU, then 3 x [500 @ 80%, :30 RI,100 @ 100%, :30 RI]. These felt ok. Then some easy 100s.
Biking hills 2:27:38 [3] 41.9 mi (17.0 mph)
7 Hills route. Did 1' on, 2' off whenever I could, trying to hold >320w. Almost fell over on Winery. Not much in the legs. Tried the De Soto Coolwings today... those work really well!
Running 28:52 [3] 4.1 mi (7:02 / mi)
shoes: Asics DS Trainer 14
Legs were tired to start, then loosened a bit, so I opened it up as best I could. Negative split: first half at 7:20s, second half at 6:40s.
Tuesday Jun 30, 2009 #
Biking 3:06:47 [3] 58.2 mi (18.7 mph)
Good ride. Around Lake Sammy, then up 202 and up and over Ames into the valley. Headed north, then went over the backside of Novelty (now THAT'S a hill) down into Redmond. One reverse loop around the lake again and home. Pushed it for the first lake loop, then did intervals in the valley. Tried to keep the average >190w.
Core workout 1:00:00 [3]
Some upper body stuff today with Kelsey: triceps, shoulders, lats, etc. More TA work. I have no strength on top. Yikes.
Swimming 45:00 [3]
6 x 75 as WU. Then 2 x 200 (:10 RI), 1 x 100 mod (:20), 2 x 300 (:20), 1 x 100 mod (:20), 2 x 400 (:30). A few drills, then easy 200 for CD. Better!
Running 22:00 [2] 2.6 mi (8:28 / mi)
shoes: Asics DS Trainer 14
Was supposed to be a half hour run, but I had to cut it short. No energy and the legs were completely tired after the bike, core, and swim. Just nothing there.
Monday Jun 29, 2009 #
Swimming 55:00 [3]
200 WU, 100 kick, 100 pull. MS: 400, 300, 200, 100 :20 RI. 300, 200, 100 N/S. Easy 200 for CD.
Running 30:18 [3] 4.06 mi (7:28 / mi)
shoes: Asics Gel Landreth
Good run tonight. Didn't press hard, probably right at all-day pace. Felt relaxed and comfortable.