Training Log Archive: Ryan PerovichIn the 7 days ending Jun 30, 2013:
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Sunday Jun 30, 2013 #
Running long 3:15:31 [3] 22.1 mi (8:51 / mi)
shoes: NB 1400 (blue/green)
Around the lake clockwise. Super hot, should've started earlier. Tried to keep consistent pacing for the first half, then slowly get faster on second half despite the hills on W Lake Sammamish.
First half
9:02
8:58
8:58
9:01
8:59
8:59
8:57
8:58
8:58
8:58
8:57
Second half
8:55
8:52
8:51
8:52
8:48
8:43
8:35
8:34
8:33
8:25
8:15
First half
9:02
8:58
8:58
9:01
8:59
8:59
8:57
8:58
8:58
8:58
8:57
Second half
8:55
8:52
8:51
8:52
8:48
8:43
8:35
8:34
8:33
8:25
8:15
Saturday Jun 29, 2013 #
Running 1:31:05 [3] 10.6 mi (8:36 / mi)
shoes: NB 1400 (blue/green)
Did the CCW Bridle Trails loop as recon for the CR (took a wrong turn, so I'm glad I wasn't pushing it), then back to the house.
Friday Jun 28, 2013 #
Biking 1:00:00 [3] 18.0 mi (18.0 mph)
On the CT: easier spin today, still worked up a sweat.
Thursday Jun 27, 2013 #
Biking 40:00 [3] 12.0 mi (18.0 mph)
On the CT: quick WU, then 2' on @ 250w, 3' off. Felt decent.
Running 36:40 5.0 mi (7:20 / mi)
shoes: NB 1400 (blue/green)
Out and about in the neighborhood... wanted to run longer, but the rain started so I cut it short. Decided to get the 520 descent CR; 1.1mi in 5:14 (4:48/mi pace), beat the old CR by 40".
Wednesday Jun 26, 2013 #
Biking 1:00:00 [3] 20.0 mi (20.0 mph)
On the CT: steady build from 125w, bumped it up 10w every 5'
Tuesday Jun 25, 2013 #
Trail Running 1:10:00 [3] 7.1 mi (9:52 / mi)
shoes: Salomon Sense Mantra