Training Log Archive: Ryan PerovichIn the 7 days ending Jan 31, 2010:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jan 31, 2010 #
Snowshoeing hills 5:46:00 [3] 11.6 mi (29:50 / mi) +4530ft 21:47 / mi
Winter BEAST Adventure race in Salmon La Sac with Birdy and Lance. Haven't been on snowshoes for a while, and certainly nothing as long as this. Not as much orienteering to do since we had a well-worn trail to the checkpoints, but it was fun and the weather was perfect. Knees are sore this morning.
Friday Jan 29, 2010 #
Trail Running hills 51:00 [3] 5.0 mi (10:12 / mi)
shoes: Vasque Aethertech
Early morning (5 am) trail run with Morris, Birdy (with Kona), and Zach... good to get out there, but boy that's EARLY. Trail was nice!
Biking 1:54:58 [3] 33.97 mi (17.7 mph)
With JC: out 202, up and over Ames, through Carnation, up and over Tolt, then back on 202 with a quick hill repeat on 236th(?). Avg 148w, but huge VI because of 1' pulls on the way back and the hills.
Wednesday Jan 27, 2010 #
Running hills 45:00 [4] 5.98 mi (7:31 / mi) +315ft 7:10 / mi
shoes: Asics DS Trainer 15
1st part of main set: 1% for 45'
Running 15:00 [1] 1.8 mi (8:20 / mi)
shoes: Asics DS Trainer 15
WU, CD, and 5' in between sets
Running hills 45:00 [4] 6.09 mi (7:23 / mi) +321ft 7:02 / mi
shoes: Asics DS Trainer 15
2nd part of main set: 1% for 45'
Note
Ugh, not feeling very well... I can feel a head cold coming on...
Tuesday Jan 26, 2010 #
Note
Rest day, sort of: spent 4.5 hours power washing, cleaning the garage, moving shelving, and hauling trash
Monday Jan 25, 2010 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
Easy swim with Birdy. Still working primarily on form, trying to string a quality 200 together; usually I'll get through 5 or 6 laps with good form and proper swim thoughts but then something goes awry... stop, regroup... I do feel much better though, so that's encouraging. At this point, the distance isn't a concern, just holding form.
Running 16:00 [2] 2.0 mi (8:00 / mi)
shoes: Asics DS Trainer 15
Easy WU and CD around main set
Running intervals 25:00 [5] 3.98 mi (6:17 / mi)
shoes: Asics DS Trainer 15
4,3,2,1s: 4' @ 6:00/mi, 3' @ 5:30/mi, 2' @ 5:00/mi, 1' @ 4:48/mi (12.5 mph = max on new treadmills). 5' easy jog in between, then repeat. Couldn't finish the entire second set, so I finished it off at 6:30/mi for the final 6 minutes.
First 10 minute build averaged 5:30/mi for 10 minutes. At my running limit, once I go way above my threshold, it takes a larger toll than sustained effort; I feel like a consistent 5:30/mi for 10' would be way easier than this...
First 10 minute build averaged 5:30/mi for 10 minutes. At my running limit, once I go way above my threshold, it takes a larger toll than sustained effort; I feel like a consistent 5:30/mi for 10' would be way easier than this...