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Training Log Archive: Ryan Perovich

In the 7 days ending Oct 12, 2014:

activity # timemileskm+ft
  Biking3 2:30:14 50.0(20.0/h) 80.47(32.1/h)
  Running3 2:27:57 19.5(7:35) 31.38(4:43) 363
  Total6 4:58:11 69.5(4:17) 111.84(2:40) 363
  [1-5]6 4:54:16

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Sunday Oct 12, 2014 #

Biking 45:00 intensity: (43:00 @3) + (2:00 @5) 15.0 mi (20.0 mph)

On the CT: 2 x [5' each at 100, 125, 150w], 3 x [4' off, 1' @ 350w]

Saturday Oct 11, 2014 #

10 AM

Biking 45:13 intensity: (3:14 @0) + (13:54 @1) + (18:56 @2) + (9:09 @3) 15.0 mi (19.9 mph)
ahr:128 max:159

Easy spin on the bike, started at 125w, bumped up 5w every 3 min

Friday Oct 10, 2014 #

4 PM

Biking 1:00:01 intensity: (11 @0) + (2:07 @1) + (21:52 @2) + (23:24 @3) + (12:27 @4) 20.0 mi (20.0 mph)
ahr:148 max:176

15' WU, 3 x [5' on @ 250w, 5' off], 15' CD. Wow, no bike legs!

Thursday Oct 9, 2014 #

7 PM

Running 53:08 intensity: (10 @0) + (7 @1) + (3:31 @2) + (49:20 @3) 7.0 mi (7:35 / mi) +21ft 7:34 / mi
ahr:150 max:161 shoes: Mizuno Hitogami

6 mi, alternated between low z2 (7:45) and high z2 (7:30)

Wednesday Oct 8, 2014 #

7 PM

Running 42:43 intensity: (7 @0) + (18 @1) + (17:49 @2) + (21:00 @3) + (3:29 @4) 5.18 mi (8:15 / mi) +301ft 7:49 / mi
ahr:145 max:180 shoes: Mizuno Hitogami

4 mi, low z2; 4 x ~30" strides @ 5:00/mi pace. Too fast on the strides, need to dial it back (fastest were downhill though)

Tuesday Oct 7, 2014 #

7 PM

Running 52:06 intensity: (13 @0) + (15 @1) + (3:42 @2) + (18:41 @3) + (24:00 @4) + (5:15 @5) 7.31 mi (7:08 / mi) +41ft 7:05 / mi
ahr:166 max:189 shoes: Mizuno Hitogami

5' WU, 6 x descending miles (start at 7:30, 15" faster per mile), CD.

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