Training Log Archive: Ryan Perovich

With Grant and Birdy: through Marymoor, out 202, up and over Ames, through Carnation and the valley, up Duthie on the BLT, then down Thompson and back to Marymoor along E Lake Sammy. Legs were tired from yesterday.

Long day in the saddle. LONG. Left the house at 7:30 to meet DJ down in Issaquah, went out Hobart and then did the Tiger Mountain loop, then back down to Issaquah and up Sunset to the new housing development on the south end of the Plateau. Headed east, then down Duthie. Left on 202 and back toward Marymoor. Left DJ, then headed up and did part of the 7 Hills route to kill some time before meeting up with Morris, Zach, and Kurt off Woodinville-Duvall road.

Down Woodinville-Duvall road where Morris had a flat (#1 of the day) on the descent. Right at the bottom onto W Snoqualmie Valley road. Through the valley, then a right to go up and over Ames; Kurt had a flat (#2) about 3/4 of the way up. Left at the bottom on 202, then up and over Tolt, where Kurt had another flat at the bottom (#3) Left to head through Carnation, then split from the guys at the bottom of Ames. Up and over Ames for the second time, right on 202 to Marymoor. North on Marymoor past Woodinville to spin out the legs, then turned around and went home. +1 was painful.

C • intentional 7 hr ride??? 2

First part of run at PC: steady state

Second part of run, no break: after the first hour, increased the speed every 2', last 2' at 5:00/mi

2 x [100, 200, 300 easy, then 200 hard, 100 very hard], then some easy laps to cool down. Avg 1:51s for the easy, 200 hard was 1:39s, 100 very hard was 1:26.

C • 1:26 on the 100 4

More with Kelsey. Lots of glute work today, and balance ball, bosu, etc. Shoulders are tight from swimming and snowshoeing, calf was cramping today

Easy run at the PC

Standard WU, then 10 x 100's @ EBEH, 10" rest. Finished with super slow catchup drill, alternating 25 no kick, 25 2 beat, working on keeping a very tight core.

Quick WU, then 2 x 20' straight swims (probably avg'd 1:50s), then some quick 200s to round it off. Felt good today.

After swimming: usual machines, but emphasis on leg muscles today

The Mikes, Curtis, Cullen, Morris and me for our TAT. Set a good pace tonight, and Morris and I kicked it super hard up Cave Hole. No beer, and we left just before it really started to pour.