Training Log Archive: Ryan PerovichIn the 7 days ending Apr 18, 2010:
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Sunday Apr 18, 2010 #
Trail Running 40:00 [2] 4.0 mi (10:00 / mi)
shoes: La Sportiva
Started off with Birdy and Zach: did the upper 3 mile loop, but stopped at Clay Pit: my hammies and my lower back especially are very tight and sore. Walked for a minute, stretched a little, then jogged back. Took the left at Fred's and right on the bypass to come back up the top part of Cave Hole.
Psoas and hip flexors are super tight as a result of Kelsey's last workout. Lower back is also tight from the back bridge balances I was doing. Used TP and stretched everything out... better now, but it'll still take a day to get back to normal. Ice and heat tonight.
Psoas and hip flexors are super tight as a result of Kelsey's last workout. Lower back is also tight from the back bridge balances I was doing. Used TP and stretched everything out... better now, but it'll still take a day to get back to normal. Ice and heat tonight.
Saturday Apr 17, 2010 #
Running 30:00 [2] 3.78 mi (7:56 / mi)
shoes: Asics DS Trainer 15
Easy run at the PC. Legs are tired, and hammys are sore from Kelsey's workout and the ride yesterday.
Core workout 30:00 [3]
Quick stretching after the run, then some random core exercises from Kelsey
Friday Apr 16, 2010 #
Biking long 5:48:50 [3] 105.68 mi (18.2 mph)
Left from the house, up and over Ames, north through the valley to Snohomish, then north on 9. One loop of the Lake Stevens course, then back home. Nice weather, a little overdressed once it started heating up. 3 bottles of CarboPro/Nuun, 2 Roctanes. NP = 177w.
Thursday Apr 15, 2010 #
Core workout 1:00:00 [4]
With Kelsey: good stuff today. Strong quad muscles with relatively weak inner thigh muscles = imbalance, could be causing my tightness in my IT, especially on my right side. Slight imbalance favoring the left leg when doing squats means I'm putting more pressure on the lateral part of my right knee. And, as I've known all along, hip flexors are WEAK.
Swimming 30:00 [3] 1.3 km (23:05 / km)
Quick 100 to WU after core workout, then 2 x [400 very easy, 100 hard]. Hit my fastest ever 100s on these: 1:21 for the first one, 1:19 for the second.
Wednesday Apr 14, 2010 #
Biking 3:08:20 [3] 53.7 mi (17.1 mph)
With Jeff and Leann: out along 202, up and over Ames via the back roads, out through the valley, up and over Tolt, then back along 202 to climb Duthie/BLT course, and home. Nice ride, good weather. NP = 178w
Running 33:00 [3] 4.1 mi (8:03 / mi)
shoes: Asics DS Trainer 15
With Leann: little brick after the ride. No idea on the time, but about 8:00/mi seems about right.
Tuesday Apr 13, 2010 #
Running intervals 1:00:00 7.92 mi (7:35 / mi) +408ft 7:13 / mi
shoes: Asics DS Trainer 15
1% grade. 2 mi easy WU, then 5 x [2' @ 5:48/mi, 2' @ 7:30], 2 mi easy CD.
Swimming 1:00:00 [3] 2.5 km (24:00 / km)
Easy WU, then 4 x 100, 3 x 200, 2 x 100, 1 x 400. Finished with some one arm drills, then some easy 200s. Didn't feel all that good today.
Running hills 1:09:22 [4] 7.24 mi (9:35 / mi) +1140ft 8:20 / mi
shoes: Asics DS Trainer 15
From Hartman Ballfield down to Avondale on 104th. Did it 4 times. Nice lengthy hill, about .9 of a mile. Base of the hill starts off ~14%, first quarter mile averages 11%.
Monday Apr 12, 2010 #
Biking hills 2:24:50 [4] 43.9 mi (18.2 mph)
7 Hills + 1. Pushed it harder today than normal. Felt good to be back on the bike, and the day off yesterday was much needed. NP = 196w.