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Training Log Archive: Ryan Perovich

In the 7 days ending Dec 23, 2012:

activity # timemileskm+ft
  Running6 6:36:46 51.72(7:40) 83.24(4:46)
  Rowing1 10:00
  Total6 6:46:46 51.72 83.24

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Sunday Dec 23, 2012 #

Running intervals 20:00 intensity: (14:00 @3) + (6:00 @5) 2.88 mi (6:57 / mi)
shoes: NB 1400

6 x [started at 1' @ 6:00/mi, 2' @ 8:30/mi], increased both rest and on interval by .1 mph, all out for final minute at 4:38/mi.

Running intervals 20:00 intensity: (10:00 @3) + (10:00 @5) 3.01 mi (6:39 / mi)
shoes: NB 1400

5 x [started at 2' @ 6:00/mi, 2' @ 8:30/mi], increased by .1 mph on both rest and on intervals, all out final minute.

Saturday Dec 22, 2012 #

Running 2:00:00 [3] 14.0 mi (8:34 / mi)
shoes: NB 1400

LSD: set it at 7 mph and went.

Friday Dec 21, 2012 #

Running 33:00 [3] 3.88 mi (8:30 / mi)
shoes: NB 1400

Morning run with Milo

Running 45:00 [3] 5.85 mi (7:42 / mi)
shoes: NB 1400

With Birdy at the PC: started off at 7.0, bumped it up every half mile, then every quarter mile. Last minute was all out. Good run.

Wednesday Dec 19, 2012 #

Running 10:00 [3] 1.16 mi (8:37 / mi)
shoes: NB 1400

Steady state before main set

Running intervals 30:00 intensity: (12:00 @3) + (18:00 @5) 4.49 mi (6:41 / mi)
shoes: NB 1400

6 x [3' @ 5:56/mi, 2' @ 8:27/mi]

Running 10:00 [3] 1.1 mi (9:06 / mi)
shoes: NB 1400

Easy CD

Tuesday Dec 18, 2012 #

Running 10:00 [2] 1.18 mi (8:28 / mi)
shoes: NB 1400

Easy WU

Running 40:00 [3] 5.57 mi (7:11 / mi)
shoes: NB 1400

Main set: tempo, increased pace slightly ever 1/2 mile

Rowing 10:00 [3]

50% push, 20 spm

Monday Dec 17, 2012 #

Running 10:00 [2] 1.2 mi (8:20 / mi)
shoes: NB 1400

Easy WU

Running race 19:27 [5] 3.1 mi (6:16 / mi)
shoes: NB 1400

First 5k... started off a little slower, picked it up toward the end

Running 10:00 [2] 1.2 mi (8:20 / mi)
shoes: NB 1400

Second 10' in between 5k sets

Running race 19:19 [5] 3.1 mi (6:14 / mi)
shoes: NB 1400

Second 5k: started off a little faster than before, but couldn't dial it up as much near the end... last mile was tough to hang on.

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