Training Log Archive: Ryan PerovichIn the 7 days ending Sep 8, 2013:
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Sunday Sep 8, 2013 #
Running 30:00 [2] 3.5 mi (8:34 / mi)
shoes: NB 1400 (neon yellow) 2
With the dog: around the MSFT trail
Running intervals 13:15 2.0 mi (6:37 / mi)
shoes: NB 1400 (neon yellow) 2
Quick speed work: 2 miles, last 400 of each all out (1:10, 1:06)... VDOT on 1:06 = 61.4, equivalent to a 1:16 half, definitely where I have to be.
Saturday Sep 7, 2013 #
Running 45:00 [3] 5.4 mi (8:20 / mi)
shoes: NB 1400 (neon yellow) 2
Easy run on the treadmill at the PC
Core workout 30:00 [3]
With Jill: arms - 5 sets of 10 each (incline curls, hammer curl, curl to overhead press, tricep); abs - 3 sets of 25 each (flutter kicks, straight leg crunch, reverse crunch, oblique crunch)
Friday Sep 6, 2013 #
Running 36:00 [2] 4.41 mi (8:10 / mi)
shoes: NB 1400 (neon yellow) 2
Easier run this evening, nice to clear my head after work
Thursday Sep 5, 2013 #
Running intervals 30:00 4.33 mi (6:56 / mi)
shoes: NB 1400 (neon yellow) 2
6 x [3' off @ 7:47, 2' on @ 5:49, all out for last interval]
Wednesday Sep 4, 2013 #
Running 24:35 [4] 3.88 mi (6:20 / mi)
shoes: NB 1400 (neon yellow) 2
Faster paced run this morning. Had to dodge a lot of kids waiting for the bus.
Tuesday Sep 3, 2013 #
Trail Running 1:05:00 [3] 6.3 mi (10:19 / mi)
shoes: Salomon Sense Mantra
With Birdy and Todd