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Training Log Archive: Ryan Perovich

In the 7 days ending Jul 28, 2013:

activity # timemileskm+ft
  Biking2 2:00:00 40.0(20.0/h) 64.37(32.2/h)
  Running2 1:47:29 14.2(7:34) 22.85(4:42)
  Trail Running1 55:00 5.1(10:47) 8.21(6:42)
  Core workout1 30:00
  Total5 5:12:29 59.3 95.43

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Sunday Jul 28, 2013 #

Biking 1:00:00 [3] 20.0 mi (20.0 mph)

On the CT: steady state, couple of 5' pickups @ 200w

Saturday Jul 27, 2013 #

Running 32:13 [2] 4.0 mi (8:03 / mi)
shoes: NB 1400 (blue/green)

Loop around neighborhood

Running 21:44 intensity: (15:10 @3) + (6:34 @5) 3.0 mi (7:15 / mi)
shoes: NB 1400 (blue/green)

Got the Kirkland waterfront CR that I've been wanting... 5:34/mi for 1.2, from downtown/2nd to Carillon

Thursday Jul 25, 2013 #

Core workout 30:00 [3]

Biking intervals 1:00:00 intensity: (40:00 @2) + (20:00 @5) 20.0 mi (20.0 mph)

On the CT: WU, 4 x [5' @ 250,260,270,280 w, 2' off], CD

Wednesday Jul 24, 2013 #

Running 53:32 [3] 7.2 mi (7:26 / mi)
shoes: NB 1400 (blue/green)

Nice run this evening, up to Bridle Trails and back.

Tuesday Jul 23, 2013 #

Trail Running 55:00 [3] 5.1 mi (10:47 / mi)
shoes: Salomon Sense Mantra

With Birdy: good TAT

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