Training Log Archive: Ryan PerovichIn the 7 days ending Jun 10, 2012:
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Sunday Jun 10, 2012 #
Biking hills 3:30:00 [3] 44.0 mi (12.6 mph)
7+1 with Moto. Overdressed and was way too warm... sweated a ton.
Saturday Jun 9, 2012 #
Biking hills 1:06:00 [3] 21.4 mi (19.5 mph)
Chris' Winter spin on the bike, comfortable pace
Swimming 35:00 [3]
Got in to the pool right before it closed (best time to swim... only one other person in there). 2 x 10' sets, very relaxed, finished with some 50 hard, 150 easy repeats.
Running 20:00 [3] 2.3 mi (8:42 / mi)
shoes: Asics DS Trainer 17
Easy run after swimming. Pool closes 30' before the rest of the gym.
Friday Jun 8, 2012 #
Biking 1:00:00 [3] 20.0 mi (20.0 mph)
On the CT: steady 175w for an hour.
Swimming 45:00 [3]
3 x 100-200-300, finished with some drills and easy laps
Running 30:00 [2] 3.35 mi (8:57 / mi)
shoes: Asics DS Trainer 17
Very easy run after swimming; had to do the swim first before the pool closed...
Weights 15:00 [3]
Single leg extensions, lat pulldowns, gravitron, and glute/quad extensions.
Thursday Jun 7, 2012 #
Swimming 30:00 [2]
Repeat 200s, EBEH by 50s.
Running 1:00:00 [3] 7.0 mi (8:34 / mi)
shoes: Asics DS Trainer 17
At the PC: easy paced hour.
Wednesday Jun 6, 2012 #
Running 30:00 [3] 3.8 mi (7:54 / mi)
shoes: NB 1400
First part of run at PC, easy and consistent
Running intervals 30:00 4.03 mi (7:27 / mi)
shoes: NB 1400
Second part of run: intervals 5 x [5' @ 8:30/mi, 1' @ 4:34/mi]
Swimming 30:00 [2]
Some more mindless laps, about half with pull buoy, half without. Back started tightening up with pb.
Monday Jun 4, 2012 #
Running intervals 30:00 4.0 mi (7:30 / mi)
shoes: NB 1400
At the PC: 4 x [3/4 mile easy @ 8:30 pace, 1/4 mile at @4:48 pace].
Swimming 30:00 [2]
Easy swim, just mindless laps. Lats are sore.