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Training Log Archive: Ryan Perovich

In the 7 days ending Sep 1, 2013:

activity # timemileskm+ft
  Running5 4:04:45 32.15(7:37) 51.74(4:44)
  Trail Running1 1:00:00 5.8(10:21) 9.33(6:26)
  Total5 5:04:45 37.95(8:02) 61.07(4:59)

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MoTuWeThFrSaSu

Sunday Sep 1, 2013 #

Running intervals 47:34 intensity: (30:50 @3) + (16:44 @5) 6.5 mi (7:19 / mi)
shoes: NB 1400 (neon yellow)

On E Lake Sammy: quick WU, then mile on, mile off

5:44
8:03
5:27
7:55
5:38
8:01

Stick a fork in me. I'm done.

Saturday Aug 31, 2013 #

Running intervals 37:52 intensity: (16:00 @2) + (11:52 @3) + (10:00 @5) 5.0 mi (7:34 / mi)
shoes: NB 1400 (neon yellow)

Mile WU, 3 x [mile by EBEH], mile CD. Miles: 7:04, 6:55, 6:48; last quarters around 1:15ish.

Friday Aug 30, 2013 #

Running intervals 52:15 intensity: (20:00 @2) + (20:00 @3) + (12:15 @5) 6.2 mi (8:26 / mi)
shoes: NB 1400 (neon yellow)

First half: track work, miles by EBEH (mile times 6:17, 6:08, 6:03); final qtr between 1:20-1:22. Second half: Msft trail with the dog. Need to eat more.

Thursday Aug 29, 2013 #

Running intervals 30:00 intensity: (15:00 @3) + (15:00 @5) 4.42 mi (6:47 / mi)
shoes: NB 1400 (neon yellow)

5 x [3' on @ 5:45, 3' off @ 8:00]

Running intervals 30:00 intensity: (15:00 @3) + (15:00 @5) 4.63 mi (6:29 / mi)
shoes: NB 1400 (neon yellow)

More intervals: 3' on, 3' off again, kept increasing speed

Tuesday Aug 27, 2013 #

Running hills 47:04 intensity: (27:04 @3) + (20:00 @5) 5.4 mi (8:43 / mi)
shoes: NB 1400 (neon yellow)

10x hill repeats from W Lake Sammy to the top

Trail Running 1:00:00 [3] 5.8 mi (10:21 / mi)
shoes: Salomon Sense Mantra

TAT with Birdy, Todd, Kathleen and Leann.

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