Training Log Archive: Ryan PerovichIn the 7 days ending Mar 28, 2010:
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Sunday Mar 28, 2010 #
Running 55:00 [2] 6.4 mi (8:36 / mi)
shoes: Asics DS Trainer 15
Easy run around the main set: WU for 2 miles, remainder afterward
Running intervals 20:42 [5] 3.3 mi (6:16 / mi)
1 mi @ 5:53/mi, 1' off @ 7:30/mi pace. My goal was to do 6 of these repeats, but I had to quit after 3. Just no go in the legs (cinnamon roll and brownie for breakfast this morning was probably not the best of choices, but they were yummy...) and the HR was too high. Oh well, try again.
Saturday Mar 27, 2010 #
Running 1:00:00 [4] 8.26 mi (7:16 / mi) +427ft 6:56 / mi
shoes: Asics DS Trainer 15
At the PC: steady 1% grade, started out at 8:00/mi, then bumped it up every 3'.
Swimming 35:00 [3] 1.6 km (21:52 / km)
Little swim after the run: 100-400-100 pyramid
Thursday Mar 25, 2010 #
Swimming 45:00 [3] 2.0 km (22:30 / km)
With Birdy. Not really sure of the distance, but basically swam a little bit of everything: 200s, timed 100 repeats, some VERY easy drills to get timing (still working on that kick), then a timed 400 to finish it off.
Tuesday Mar 23, 2010 #
Biking 3:20:26 [3] 63.53 mi (19.0 mph)
With Jeff: from the house, out 202 and up and over Ames, through Carnation, then out to Fall City. Across the river towards Snoqualmie, right on SE Fish Hatchery, up and over Snoqualmie Falls, left on the "North Bend loop" (REALLY nice! I like this, thanks Jeff), then back from North Bend to Fall City and home along 202. NP = 184w.
Trail Running 56:00 [3] 5.0 mi (11:12 / mi)
shoes: Vasque Aethertech
TAT, running with Jeannine. Beautiful night, no headlamps, perfect weather. Lots of mosquitoes though!
Monday Mar 22, 2010 #
Swimming 1:00:00 [3] 2.8 km (21:26 / km)
LOTS of drills today, still trying to get the hang of what Erin is trying to teach me. 100-400-100 pyramid, then repeat 200s concentrating on pull and kick. Kick timing is way off and it's slowing me down.
Biking intervals 15:00 [3] 5.0 mi (20.0 mph)
On the CT: quick interval session after Austin's game: 3' WU, then 5 x [1' @ 300w, 1' @ 150w], 2' single leg.