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Training Log Archive: Ryan Perovich

In the 7 days ending Dec 7, 2014:

activity # timemileskm+ft
  Snowshoeing1 4:24:31 7.47(35:25) 12.02(22:00) 1955
  Biking2 3:00:00 55.0(18.3/h) 88.51(29.5/h)
  Running2 2:17:21 16.72(8:13) 26.9(5:06) 436
  Total5 9:41:52 79.19(7:21) 127.44(4:34) 2391
  [1-5]4 5:17:06

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Sunday Dec 7, 2014 #

8 AM

Snowshoeing 4:24:31 [0] 7.47 mi (35:25 / mi) +1955ft 28:23 / mi

Snowshoe with Birdy and Kyla. Fantastic!

Saturday Dec 6, 2014 #

10 AM

Running 1:13:05 intensity: (9 @0) + (16 @1) + (4:37 @2) + (41:56 @3) + (23:38 @4) + (2:29 @5) 9.43 mi (7:45 / mi) +197ft 7:36 / mi
ahr:161 max:189 shoes: NB 1400 v2

Long-ish run, couple of 1 mile pickups.

Friday Dec 5, 2014 #

Biking 30:00 [2] 9.0 mi (18.0 mph)

On the CT: 2 x 15' builds, increase 25w every 3'.

Biking 1:00:00 [3] 19.0 mi (19.0 mph)

On the CT: 6x[5' on @ 125w, 150w, 175w, 200w, 225w, 250w]

Wednesday Dec 3, 2014 #

10 AM

Running 1:04:16 intensity: (6 @0) + (6 @1) + (6:31 @2) + (46:17 @3) + (11:16 @4) 7.29 mi (8:49 / mi) +239ft 8:33 / mi
ahr:157 max:183 shoes: NB 1400 v2

Nice morning run; HR was off until I got a sweat going.

Tuesday Dec 2, 2014 #

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

Easy spin on the CT, bumped up 10w every 10'

Biking 30:00 intensity: (24:00 @2) + (6:00 @5) 9.0 mi (18.0 mph)

On the CT: 6 x [5' easy, 1' @ 300w]

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