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Training Log Archive: Ryan Perovich

In the 7 days ending Mar 9, 2014:

activity # timemileskm+ft
  Running5 4:06:53 31.78(7:46) 51.14(4:50) 15
  Stairs1 30:01
  Rowing1 30:00
  Total6 5:06:54 31.78 51.14 15
  [1-5]6 5:05:28

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MoTuWeThFrSaSu

Sunday Mar 9, 2014 #

9 AM

Running 53:43 intensity: (9 @0) + (1:43 @1) + (19:08 @2) + (15:35 @3) + (16:12 @4) + (56 @5) 6.21 mi (8:39 / mi) +3ft 8:39 / mi
ahr:151 max:195 shoes: NB 1400 v2

Track work with Kyla and Moses: WU, then some 800 by EBEH 200s, last 200 all out (29.37)

Saturday Mar 8, 2014 #

11 AM

Running 38:06 intensity: (19 @0) + (1:36 @2) + (24:28 @3) + (10:51 @4) + (52 @5) 5.11 mi (7:27 / mi)
ahr:159 max:187 shoes: NB 1400 v2

30' easy @ 7:42; 6 x strides [4 x 30" @ 5:11, 2 x 30" @ 5:00]

Friday Mar 7, 2014 #

2 PM

Running 45:01 intensity: (12 @0) + (5 @1) + (5:49 @2) + (11:33 @3) + (20:51 @4) + (6:31 @5) 6.29 mi (7:09 / mi)
ahr:168 max:188 shoes: NB 1400 v2

10' WU, 25' @ 6:22, 10' CD.

Thursday Mar 6, 2014 #

7 PM

Running 50:02 intensity: (3 @0) + (44 @1) + (10:36 @2) + (34:57 @3) + (3:42 @4) 6.51 mi (7:41 / mi)
ahr:148 max:175 shoes: NB 1400 v2

40' easy @ 7:47, HR ~ 152; 6 x strides [30' @ 5:11, 60' easy]

Wednesday Mar 5, 2014 #

7 PM

Rowing 30:00 intensity: (37 @0) + (1:29 @1) + (7:52 @2) + (20:02 @3)
ahr:146 max:163

30' steady state on the erg

Stairs 30:01 intensity: (24 @2) + (29:37 @3)
ahr:158 max:163

Stair climber, steady state, 163 flights climbed

Tuesday Mar 4, 2014 #

6 PM

Running 1:00:01 intensity: (6 @0) + (17 @1) + (7:23 @2) + (26:25 @3) + (21:36 @4) + (4:14 @5) 7.65 mi (7:51 / mi) +12ft 7:50 / mi
ahr:161 max:193 shoes: NB 1400 v2

10' WU, then 4 x [ 2 x (200m in 39", 200m easy), 400m in 79", 400m easy], easy for the remaining time

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