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Training Log Archive: Ryan Perovich

In the 7 days ending May 2, 2010:

activity

time

miles

+ft

Biking

3:58:28

77.78

(19.6/h)

125.17

(31.5/h)

Running

2:28:00

19.28

(7:41)

31.03

(4:46)

Swimming

2:10:00

3.17

(41:01)

5.1

(25:29)

Core workout

1:00:00

Trail Running

1:00:00

6.0

(10:00)

9.66

(6:13)

Total

10:36:28

106.23

170.96

2:50

0:00

» now

Sunday May 2, 2010 #

Swimming 50:00 [3] 2.1 km (23:49 / km)

Couple of 100s as WU, then 100-400-100 pyramid, right around 1:45s. 3 x 100 quick (1:23, 1:25, 1:22). Then some one arm drills w and w/o fist. Nice swim. Guy I shared the lane with had an IMAZ cap on and was doing effortless 1:20s. Wish I could swim like that.

Biking 1:00:00 [3] 18.38 mi (18.4 mph)

On the CT: did 5 loops of a course, avg 156w

Saturday May 1, 2010 #

Running hills 30:00 [4] 3.0 mi (10:00 / mi)

Hill repeats at tempo, slow recovery jog down. At the top, 30" of plyometric skipping/bounding. Tough run.

Biking intervals 1:00:00 [4] 20.0 mi (20.0 mph)

On the CT: 3' WU, then 20 x [1' @ 300w, 2' @ 100w]. Easy CD.

Running 28:00 [3] 3.6 mi (7:47 / mi)
shoes: Asics DS Trainer 15

Quick run after dinner. I like running at this time, around 7:30-8:00ish.

Friday Apr 30, 2010 #

Swimming 20:00 [3] 0.7 km (28:34 / km)

OWS with Birdy, Morris, and Kyla from the BT MG. The water is still COLD. Started off ok, but then my brand new Sables starting getting looser and looser... turns out the double strap was all messed up. Great. Side stroked back to the shore and tried to fix them with frozen fingers. Used my older pair of goggles and rejoined everyone for a quick dash across the lake and back. Frustrating!

Biking 1:00:00 [2] 18.0 mi (18.0 mph)

On the CT: steady, easy ride at 150w for an hour.