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Training Log Archive: Ryan Perovich

In the 7 days ending Jan 17, 2010:

activity	#	time	miles		km		+ft
Running	5	4:46:00	34.28	(8:21)	55.17	(5:11)
Swimming	3	1:55:00	3.23	(35:35)	5.2	(22:07)
Workout	2	1:20:00	10.0		16.09
Trail Running	1	1:18:00	6.0	(13:00)	9.66	(8:05)
Biking	1	1:03:22	21.4	(20.3/h)	34.44	(32.6/h)
Total	6	10:22:22	74.91		120.56

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Sunday Jan 17, 2010 #

Running 1:00:00 [1] 6.13 mi (9:47 / mi)
shoes: Asics DS Trainer 15

Easy run this morning, nothing fancy.

Workout 30:00 [3]

Kitchen sink workout: lat pulldowns, gravitron, leg press, calf press, hamstring/glute curls, deltoid press, hip adductor/abductors, single leg extensions, tricep extensions, back extensions, wall sits with medicine ball

Saturday Jan 16, 2010 #

Running 30:00 [1] 3.18 mi (9:26 / mi)
shoes: Asics DS Trainer 15

Easy WU and CD after main set

Running intervals 30:00 [5] 4.72 mi (6:21 / mi)
shoes: Asics DS Trainer 15

2' on, 2' off again, this time starting from 5:42/mi on, 7:30/mi off; increased all the way to the end. This time was definitely harder.

Swimming 30:00 [2] 1.3 km (23:05 / km)

Very easy laps today, just some random 100s and 200s concentrating on different things: high elbow, rotation, etc. Felt good.

Friday Jan 15, 2010 #

Running 1:00:00 [1] 6.38 mi (9:24 / mi)
shoes: Asics DS Trainer 15

Easy run after yesterday's speedwork. Kept HR low.

Workout 30:00 [3] 10.0 mi (3:00 / mi)

Hopped off the treadmill and went to the stationary horizontal bike. Dialed up the resistance so I could work the quads

Running 30:00 [3] 4.1 mi (7:19 / mi)
shoes: Asics DS Trainer 15

Back on to the treadmill after the stationary bike

Workout 20:00 [3]

Upper body work, especially swimming muscle groups: lat pulldowns (single arm and together), core rotation, tricep extensions, upright row, gravitron

Thursday Jan 14, 2010 #

Running intervals 30:00 [5] 4.69 mi (6:24 / mi)
shoes: Asics DS Trainer 15

2' on, 2' off. Started at 6:00/mi on, 8:00/mi off. Bumped up the speed on both to finish at 5:00/mi on, 6:42/mi off. Felt really good today.

Running 16:00 [2] 2.0 mi (8:00 / mi)
shoes: Asics DS Trainer 15

Easy WU and CD around main set

Swimming 30:00 [2] 1.3 km (23:05 / km)

2 easy 500s, then some 5 timed 50s on the :45. Felt okay.

Wednesday Jan 13, 2010 #

Biking 1:03:22 [4] 21.4 mi (20.3 mph)

Chris' Winter Ride on the CT. 193 avg watts. Not bad, but definitely below where I was last year. 2.09 calibration.

Tuesday Jan 12, 2010 #

Running 30:00 [1] 3.08 mi (9:44 / mi)
shoes: Asics DS Trainer 15

Easy run in anticipation of tonight's TAT; very low HR.

Swimming 55:00 [3] 2.6 km (21:09 / km)

100 WU, then 100-500 pyramid. Pretty relaxed set, nothing hard. Then drills by 100: catch up, one handed, fist, etc.

Trail Running 1:18:00 [3] 6.0 mi (13:00 / mi)
shoes: Solomon XCR Gore-tex

Wet and sloshy on the TAT tonight. Good group to run with, nice pace, and a pony keg to cap off the night!

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