Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ryan Perovich

In the 7 days ending Feb 21, 2010:

activity	#	time	miles		km		+ft
Biking	3	6:21:13	107.01	(16.8/h)	172.21	(27.1/h)
Trail Running	3	2:47:30	16.58	(10:06)	26.68	(6:17)
Running	2	1:30:00	11.26	(8:00)	18.12	(4:58)	2196
Core workout	1	1:00:00
Workout	2	1:00:00
Swimming	2	1:00:00	1.86	(32:11)	3.0	(20:00)
Total	7	13:38:43	136.71		220.02		2196

3:07

0:00

» now

Sunday Feb 21, 2010 #

Biking 3:07:19 [3] 51.2 mi (16.4 mph)

With Leann and JC: around the south end of the lake, stopped in Leschi briefly, then back across MI and home. Beautiful weather! Tacked on a bit at the end of the ride. NP = 170w

Saturday Feb 20, 2010 #

Biking 2:43:54 [3] 46.81 mi (17.1 mph)

With Birdy, Janine, Morris, and Zach: from the house, down W Lake Sammy to the elementary school by I90, out through Maple Valley, back through Issy, then around the lake. NP = 174w

Friday Feb 19, 2010 #

Trail Running hills 53:30 [4] 5.2 mi (10:17 / mi)
shoes: Vasque Aethertech

Ran the 5 mile loop up at Cougar. Perfect weather!

Swimming 30:00 [3] 1.5 km (20:00 / km)

Repeat 300s. Was going to go longer, but then the pool got busy again. Argh.

Workout 30:00 [3]

Swim-specific nautilus work, some core and leg work

Thursday Feb 18, 2010 #

Trail Running hills 58:00 [3] 5.38 mi (10:47 / mi)
shoes: Vasque Aethertech

Early morning run up at Cougar with the group. Nice morning, chilly though!

Core workout 1:00:00 [4]

With Kelsey: lower back and hip flexors today... also some shoulder work that should come in handy for swimming.

Wednesday Feb 17, 2010 #

Running 30:00 [3] 3.88 mi (7:44 / mi) +252ft 7:17 / mi
shoes: Asics DS Trainer 15

At PC: 1% for first 15', 1.5% for second 15'. Pace was fine, very comfortable.

C • dksjkfasdkl;jfsdlioaiklsjdfldksjafdslkj 2

Running hills 30:00 [5] 3.29 mi (9:07 / mi) +1372ft 6:32 / mi
shoes: Asics DS Trainer 15

Second run after some quick stretching and weights. 8% the entire time to build leg strength. This was TOUGH... felt way tougher than holding 6:30s for 30'.

Swimming 30:00 [3] 1.5 km (20:00 / km)

Some quick 100s, then started on 20' continuous swim for volume. Started tripled up, then the multipurpose pool closed... swam quadrupled up for about 3 minutes before I finally gave up. 17 people in 5 lanes when I left, and the two guys in the middle/fast lane were super fast. I've never seen such quick swimming (lap after lap of <1:10s); there's no way anyone else could've tripled up with them, so that meant 4 each in the Medium lanes, and 3 in one Slow lane, 4 in the other. Crazy. Note to self: never swim at 3:00 on Wednesdays.

Biking intervals 30:00 [3] 9.0 mi (18.0 mph)

On CT: easy WU, then 4 x [3' @ 250w, 2' @ 150w], 5' single leg drills.

Tuesday Feb 16, 2010 #

Trail Running hills 56:00 [4] 6.0 mi (9:20 / mi)
shoes: Vasque Aethertech

TAT with the fast group tonight: Morris and Zach. Good, quick run. Nice night, perfect weather. Birdy fell on the grenade...

Monday Feb 15, 2010 #

Running hills 30:00 [4] 4.09 mi (7:20 / mi) +572ft 6:29 / mi
shoes: Asics DS Trainer 15

At PC: 5 x [3' @ 8:00/mi, 1.5%, 2' @ 6:30/mi, 4.0%] HR after last interval: 197, 175 after 30", 142 after 1'.

Workout 30:00 [3]

Core work as per Kelsey, and swim specific exercises: lat pulldowns, upright row, etc.

« Earlier | Later »