Training Log Archive: Ryan Perovich

Event: Lake Stevens 70.3
 

Not a bad swim for me. I'm not fast, nor have I been swimming all that much...(only 26.5 hours in the pool since the beginning of the year?!?), so I didn't expect too much. Nevertheless, it's good to at least be in the ballpark of what I should be able to do, unlike Boise. This offseason is the time to improve the swim.

Solid bike leg. 3rd fastest in the AG. Good even splits: average was 184w (first half: avg 183w, NP 200w; second half: avg 185w, NP 201w). I felt like I applied smooth power, especially over the top of the rollers. Nutrition was in the Speedfil: 4 scoops of Carbopro with 2 Nuun tablets, 1 scoop of Amino Vital for protein, and 2 opened Motivators for stimulants/caffeine. 40oz, 520 calories. Supplemented with 1 Roctane halfway through. Mixture was good and went down very easy.

Goal was to negative split the run. Unfortunately, they don't break down the run that way in the results, but as best I can figure, I think I did about 50'/48'. Nutrition was a handheld bottle of 4 Roctanes mixed with a little water. I sipped off that throughout the first 11 miles, and alternated GE and water at the aid stations. I felt smooth for the first half, then picked it up when I came back through town. With 800 yards to go, I was fully into my sprint and AGHHH... calf cramp! Stop to stretch... and the quad seizes! GAGGHH. A tentative jog leads to more cramping. Stretch again. Test it again and it seems ok. Sprint it out to the end.

Overall 4:58:11 (T1 = 1:59, T2 = 1:21). SUB 5:00! 7th in AG out of 111. That was my whole goal coming into this season, and I'm so happy I was able to do it. Conditions were ideal, and the race just came together nicely. Now to work on that swim...

Quick ride along Marymoor, then back along Willows. Short, but fast and hard.

Quick brick after the ride. Fast on the way out, slow jog on the way home.

Quick run today: short, sweet, and quick legs. Ran down the hill to W Lake Sammy, out and back, then up 40th and home.

Fast ride with Brian: out Marymoor, then up on Avondale to do part of the 7 Hills MC loop. Pushed HARD on the flats and hills (avg 202w for the main part of the ride, ~ 1 hour), all in aero; then cooled down on the ride back through Marymoor. Hit the final hill to the house hard again (~285w)

Usual route through the neighborhoods, then down along the freeway trail to Marymoor, and turned around at the overpass just past the railroad tracks and back. Good run, not too hard, pushed it twice just to get some faster running in. Now to slip on my new compression socks (thanks K + B!) and relax!

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