Training Log Archive: Ryan PerovichIn the 7 days ending Apr 11, 2010:
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Saturday Apr 10, 2010 #
Running 1:24:36 [3] 12.27 mi (6:54 / mi)
shoes: Asics DS Trainer 15
From the house, down to Marymoor, then out and back.
WU for 4mi, then 4 x [1 mi hard, 1 mi easy]
WU: 7:31, 6:50, 6:52, 6:55
MS:
6:25, 7:13
6:12, 7:22
6:18, 7:31
6:20, 7:39
light jog back up the hill to the house.
Best run in a long time, even though I'm very tired (last 2 weeks = 200 mi biking, 90 mi running, 13.5km swimming). Love where my training, and especially running, is at right now.
WU for 4mi, then 4 x [1 mi hard, 1 mi easy]
WU: 7:31, 6:50, 6:52, 6:55
MS:
6:25, 7:13
6:12, 7:22
6:18, 7:31
6:20, 7:39
light jog back up the hill to the house.
Best run in a long time, even though I'm very tired (last 2 weeks = 200 mi biking, 90 mi running, 13.5km swimming). Love where my training, and especially running, is at right now.
Friday Apr 9, 2010 #
Swimming 1:00:00 [3] 2.6 km (23:05 / km)
30 minute lesson with Erin. Great! Swim thoughts: entry shoulder width apart, small initial pull by moving hand laterally, then back and through to finish by thigh; initiate the roll with the hips; watch the kick, not scissoring. Less glide and more connected with the hips/kick. Swam before and after.
Biking 1:00:00 [1] 17.0 mi (17.0 mph)
On the CT: steady 135w for a very easy recovery ride.
Thursday Apr 8, 2010 #
Running intervals 40:00 [4] 5.66 mi (7:04 / mi)
shoes: Asics DS Trainer 15
At the PC: quick WU, then every 10': 1 mi @ 6:11/mi pace, then ease off to 8:30/mi.
Swimming 30:00 [3] 1.2 km (25:00 / km)
Another quick swim after lunch (mexican doesn't sit well): a few drills, then another relaxed 500, then some more easy 100s.
Wednesday Apr 7, 2010 #
Running 1:00:00 [2] 6.7 mi (8:57 / mi)
shoes: Asics DS Trainer 15
Very easy run at the PC.
Swimming 30:00 [3] 1.3 km (23:05 / km)
Quick WU, then 2 x 500 (both right around 8:50 = 1:46s). Both were at a very relaxed pace, so I feel comfortable I could've kept it up much longer. Then finished it off with some one arm drills with a kickboard.
Swim thoughts for today were: 1) nice relaxed kick; 2) keep the elbow high by thinking about open armpits during the pull and engaging the lats; 3) swim a little wider than normal; entry should be shoulder width apart, not along the midline.
Swim thoughts for today were: 1) nice relaxed kick; 2) keep the elbow high by thinking about open armpits during the pull and engaging the lats; 3) swim a little wider than normal; entry should be shoulder width apart, not along the midline.
Tuesday Apr 6, 2010 #
Biking 2:29:16 [3] 43.88 mi (17.6 mph)
7 Hills + 1. Super windy today. Tried to do 1' pickups every 10' or so: hammered at 300w in aero when on the flats, stood up on the pedals when on the hills. If the 1' happened to occur on a downhill, I did the pickup on the next flat or hill. Getting stronger.
Trail Running hills 55:00 [3] 6.0 mi (9:10 / mi)
shoes: La Sportiva
TAT with the usual suspects minus Morris and Zach. Trail was definitely sloppy in places. Good run, pushed it up Cave Hole. Kokanee Ambers to finish it off. Nice night!
Monday Apr 5, 2010 #
Biking intervals 1:00:00 [4] 18.0 mi (18.0 mph)
On the CT:
5' WU
5 x 8' @ [150-250w ramp], 2' @ 100w
5' CD
Tough because I was dehydrated.
5' WU
5 x 8' @ [150-250w ramp], 2' @ 100w
5' CD
Tough because I was dehydrated.
Biking intervals 45:00 [4] 14.0 mi (18.7 mph)
On the CT: easy WU, then 6 x [2' @ 275w, 1' @ 300w, 2' off], single leg drills to CD