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Training Log Archive: Ryan Perovich

In the 7 days ending May 11, 2014:

activity # timemileskm+ft
  Running4 3:43:09 29.4(7:35) 47.32(4:43) 1175
  Total4 3:43:09 29.4(7:35) 47.32(4:43) 1175
  [1-5]4 3:42:37

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Saturday May 10, 2014 #

Running race 18:05 [5] 3.1 mi (5:50 / mi) +141ft 5:36 / mi
shoes: NB 1400 v2

Bothell Husky 5k. Went out a little quick, last mile was tough. Reasonably hilly course, especially mile 2. 6th OA, 2nd in AG.

Wednesday May 7, 2014 #

7 PM

Running 1:00:27 intensity: (13 @0) + (21 @1) + (16:05 @2) + (38:39 @3) + (5:09 @4) 7.35 mi (8:14 / mi) +481ft 7:45 / mi
ahr:148 max:182 shoes: Mizuno Hitogami

50' easy (tried something different and went ~10 beats lower than usual), 6 x strides [30" @ 5:05, 60" off]. Muscles are sore after a massage, but things felt a lot smoother through the hips and glutes, especially on the strides... a lot more kick (5th stride averaged 4:14/mi, peak at 3:57/mi).

Tuesday May 6, 2014 #

5 PM

Running 1:28:37 intensity: (6 @0) + (11 @1) + (48 @2) + (44:16 @3) + (42:01 @4) + (1:15 @5) 12.01 mi (7:23 / mi) +202ft 7:16 / mi
ahr:167 max:194 shoes: Mizuno Hitogami

20' WU, 2 x 14' @ 6:25 with 3' easy between, 35' Z2 at the end. Good run, felt very relaxed.

Monday May 5, 2014 #

7 PM

Running 56:00 intensity: (13 @0) + (37 @1) + (12:04 @2) + (37:36 @3) + (5:30 @4) 6.95 mi (8:04 / mi) +351ft 7:42 / mi
ahr:150 max:184

40' Easy Z2, 6 x usual strides @ 5:07

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