Training Log Archive: Ryan PerovichIn the 7 days ending Nov 22, 2009:
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Saturday Nov 21, 2009 #
Running hills 1:45:00 [3] 8.0 mi (13:07 / mi) +2617ft 10:01 / mi
shoes: Vasque Aethertech
With Birdy and Morris up at Cougar: grabbed the maps and did some exploration. Well, that led to some serious bushwacking. The north side of Bear Trail is completely unmaintained, meaning that we had to cross a river three times, then duck under or crawl over some serious logs, hack through underbrush, etc. Then we lost the trail all together and went perpendicular up to a housing development, referenced a water tower and then did some more off-trail work to finally get back to another trail loop. Now my left hip flexor is tight. Not quite the trail run we had envisioned...
Friday Nov 20, 2009 #
Running 30:30 [4] 4.2 mi (7:16 / mi)
shoes: K-Swiss Kona
Longer loop today. I love where my running is at right now: comfortable and fast, lots of strength to push it more as needed.
Biking 1:00:00 [3] 16.0 mi (16.0 mph)
Another hour on the CT watching FNL, season 1. So good. Just did a steady 150w today, except for some one leg spins at 100w.
Thursday Nov 19, 2009 #
Running 1:00:00 [3] 7.9 mi (7:36 / mi)
shoes: K-Swiss Kona
Run at the PC after work. Nothing special. I feel tired all over, though... I hope I'm not getting sick.
Wednesday Nov 18, 2009 #
Running 30:00 [3] 3.6 mi (8:20 / mi)
shoes: K-Swiss Kona
Quick run after work, nothing special
Biking intervals 1:00:00 [4] 20.0 mi (20.0 mph)
On the CT: quick WU, then low cadence (<50) high wattage intervals for 3', 3' on a quick spin. More one legged drills at the end.
Running hills 20:00 [4] 2.0 mi (10:00 / mi)
Quick hill repeats: sprint up the hills (as best I could) and a very slow jog down. Legs are tired.
Tuesday Nov 17, 2009 #
Running hills 1:10:00 [4] 6.0 mi (11:40 / mi)
shoes: Solomon XCR Gore-tex
TAT run: old school loop again. Brrrr! Chilly out there, but the rain held off for the most part.
Biking 1:00:00 [3] 19.0 mi (19.0 mph)
On CT: started off at 150w, then alternated 200w and 100w for 30 minutes, about 3' on, 3' off. Single leg drills, 100 on each leg x 3. Hip flexors were burning on the 3rd interval.
Monday Nov 16, 2009 #
Running 29:17 [3] 4.0 mi (7:19 / mi)
shoes: K-Swiss Kona
Quick afternoon run at the PC, just to get in some miles.