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Training Log Archive: Ryan Perovich

In the 7 days ending Mar 23, 2014:

activity # timemileskm+ft
  Biking2 2:45:00 47.3(17.2/h) 76.12(27.7/h)
  Running4 2:43:06 21.8(7:29) 35.08(4:39) 744
  Total6 5:28:06 69.1(4:45) 111.2(2:57) 744
  [1-5]6 5:27:36

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MoTuWeThFrSaSu

Sunday Mar 23, 2014 #

Biking 1:45:00 [3] 29.3 mi (16.7 mph)

With Birdy: May Valley loop, through Issaquah, overpass through to 156th, Crossroads.
8 AM

Running 38:36 intensity: (11:54 @4) + (26:42 @5) 6.21 mi (6:13 / mi) +480ft 5:48 / mi
ahr:185 max:193 shoes: NB 1400 v2

MI 10k. Ooof, hard effort, hilly course. I was hoping to go a bit faster than this, but the elevation made it tough. Stayed in my HR zones, but couldn't push the speed any more. 6th overall (got chicked as Birdy reminds me), 1st in AG.
C • Damn 5

Thursday Mar 20, 2014 #

6 PM

Running 36:30 intensity: (29 @0) + (8 @1) + (5:38 @2) + (21:32 @3) + (6:36 @4) + (2:07 @5) 4.87 mi (7:30 / mi) +264ft 7:08 / mi
ahr:174 max:236 shoes: NB 1400 v2

30' easy, 4 x strides @ 5:03

Wednesday Mar 19, 2014 #

8 PM

Running 46:00 intensity: (1 @0) + (26 @1) + (29 @2) + (37:53 @3) + (5:04 @4) + (2:07 @5) 6.03 mi (7:38 / mi)
ahr:159 max:209 shoes: NB 1400 v2

40' @ 7:47; 4 x [30" @ 5:03, 60" @ 8:00]

Tuesday Mar 18, 2014 #

Running 42:00 [2] 4.69 mi (8:57 / mi)
shoes: NB 1400 v2

Out and back on E Lake Sammy; 4 x 4' pickups @ 5k pace

Monday Mar 17, 2014 #

Biking 1:00:00 [2] 18.0 mi (18.0 mph)

Decent spin on the CT, steady state

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