Training Log Archive: Ryan Perovich

Different sort of route today: left from the house, then along W Lake Sammy to 34th (right by Vasa Park). Took a right and then climbed up and under the freeway. Crossed Newport Way by the elementary school/base of Birds' hill, then climbed up to Horizon View (found this from www.bicycleclimbs.com). Avg gradient = 6.4%, max at 19%. Nice view of Bellevue from up there! Then went back down and climbed past the Birds' house to make sure it hadn't burned down or anything, and back down to Newport Way. Took a right and went up 164th; went back down and did a repeat. Then back along Newport until Lakemont. Up and down twice. Then back along E Lake Sammy and home. Almost 3350 of climbing today.

Left from Marymoor, out 202 and up and over Ames. Then out along the valley and up the back side of Novelty. Down to Avondale and back to Marymoor. This is a fun and very difficult ride when you're pushing the entire time. I stayed in aero with the exception of Ames and Novelty and went as hard as I could, really wringing out the legs. Didn't catch a single light and still averaged about 20 mph over the whole thing (with ~ 6-7 mph up Novelty... that's a b&*$% of a hill to go all out)

Good route... I might use this as a good 1 hour test route since it has a good combination of flats, rollers, and hills.

Brick right after hill workout. Out and back along E Lake Sammy. Went out for 30 minutes, and then tried to make it back for a neg split. Didn't push too hard, just a comfortable pace. Beautiful night!

Pushed HARD today on the 7 Hills route. Tried to keep the wattage up, and threw in some intervals on the flats. Once that was over, just cruised around Redmond/Avondale for a bit and hit as many hills as I could. The +1 on the way back to the house was a killer. Wiped.

With Kelsey: 80% lower back stuff today. Lots of hyperextensions, more core work. This was a tough day. Stretched out heavily afterward.

Quick run before meeting with Kelsey.

Started out with a good WU, then just started doing 400s. Felt decent, but I'm definitely going to get some lessons after Lake Stevens. Big swim focus in this offseason!

Quick run before meeting with Kelsey. Faster pace today... it felt nice to move the legs after not feeling well.

With Kelsey. Core, core, core. One-legged airplanes with bicep and tricep extensions, swim kicks with ankle weights, planks on swedish ball and bosu, roll-ups with ball (straight leg and bent knee), Skin the Cats. I have a WEAK lower back... gotta work on that.

Quick swim. Goggles were bothering me the whole time... wonderful.

Felt sick the last few days: sort of flu-like, minor cough, very stuffy, minor aches. Hopefully it clears up soon...