Training Log Archive: Ryan PerovichIn the 7 days ending Dec 8, 2013:
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Sunday Dec 8, 2013 #
Running 31:00 [2] 3.88 mi (7:59 / mi)
shoes: NB 1400
Easy run around the neighborhood again
Saturday Dec 7, 2013 #
12 PM
Trail Running 1:56:15 [4] 11.87 mi (9:47 / mi) +2731ft 8:02 / mi
shoes: Salomon Sense Mantra
With Porter and Dave: chilly but clear and great running weather; new route: usual to Lost Beagle, Shangri-La, Protector back to Clay Pit, across to Mine Shaft, left to Shy Bear, Wilderness Peak/Cliffs/Creak loop, then reverse Kyla's (Deceiver to Shy Bear to Indian), then up Quarry, back down to the Falls and finished up Cave Hole. Lot of climbing.
Friday Dec 6, 2013 #
Running 30:00 [3] 3.6 mi (8:20 / mi)
shoes: NB 1400
Easy peasy at the PC
Rowing 15:00 [3]
Steady state on the erg
Weights 15:00 [2]
Single leg lifts, obliques, crunches, calf extensions, gravitron
Thursday Dec 5, 2013 #
Running 1:00:00 [2] 7.58 mi (7:55 / mi)
shoes: NB 1400
Easy peasy at the PC
Wednesday Dec 4, 2013 #
Running intervals 30:00 4.47 mi (6:43 / mi)
shoes: NB 1400
5' WU, 10 x [1' on @ 5:15, 1' off @ 8:00], 5' CD. Intervals felt good, could've done more repeats and/or been faster on.
Tuesday Dec 3, 2013 #
Running 28:00 [3] 3.88 mi (7:13 / mi)
shoes: NB 1400
Another run before work, little faster today
Trail Running 1:03:01 [3] 6.3 mi (10:00 / mi)
With Birdy and Todd: cold, bit of snow on the ground, good push tonight
Monday Dec 2, 2013 #
Running 29:00 [2] 3.88 mi (7:28 / mi)
shoes: NB 1400
Easy run around the neighborhood again... sluggish after this weekend