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Training Log Archive: Ryan Perovich

In the 7 days ending Dec 15, 2013:

activity # timemileskm+ft
  Running5 4:52:19 36.68(7:58) 59.03(4:57) 959
  Rowing1 10:00
  Total5 5:02:19 36.68 59.03 959

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Sunday Dec 15, 2013 #

Running intervals 38:49 [3] 4.0 mi (9:42 / mi)
shoes: NB 1400

Track work with Shea and Kyla. Super fun times! I really enjoyed this... WU, then 3 sets of 200 by EBEH, 400 build with Kyla, some cool down. Loved it.

Running 30:00 [2] 3.5 mi (8:34 / mi)
shoes: NB 1400

Easy run tonight at the PC

Rowing 10:00 [3]

On the erg, steady state

Saturday Dec 14, 2013 #

9 AM

Running long 1:43:30 [3] 13.56 mi (7:38 / mi) +959ft 7:09 / mi
shoes: NB 1400

Good paced run, pushed in one spot to get the Strava CR, otherwise pretty steady effort.

Thursday Dec 12, 2013 #

Running 1:00:00 [2] 7.1 mi (8:27 / mi)
shoes: NB 1400

An hour steady state, easy peasy at the PC

Wednesday Dec 11, 2013 #

Running intervals 30:00 intensity: (5:00 @2) + (10:00 @3) + (5:00 @4) + (10:00 @5) 4.64 mi (6:28 / mi)
shoes: NB 1400

5' WU, then 10 x [1' @ 5:09, 1' @ 7:30], 5' CD

Tuesday Dec 10, 2013 #

Running 30:00 [3] 3.88 mi (7:44 / mi)
shoes: NB 1400

Easy run tonight

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