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Training Log Archive: Ryan Perovich

In the 7 days ending May 3, 2015:

activity # timemileskm+ft
  Running4 4:33:20 34.58(7:54) 55.65(4:55) 2498
  Mountain Biking2 2:24:37 16.48(6.8/h) 26.52(11.0/h)
  Trail Running1 57:23 6.54(8:46) 10.52(5:27) 769
  Total7 7:55:20 57.6(8:15) 92.7(5:08) 3267

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MoTuWeThFrSaSu

Sunday May 3, 2015 #

8 AM

Running 1:23:14 intensity: (1:17:14 @3) + (6:00 @5) 10.41 mi (8:00 / mi) +910ft 7:23 / mi
shoes: NB 1500 v1

Nice run in Chelan... picked it up for a mile, got some good hills in.

Saturday May 2, 2015 #

Mountain Biking 1:21:29 [3] 9.87 mi (7.3 mph)

Echo Ridge with Jeff and Birdy... so much fun! Almost bit it. HARD.
8 AM

Running 1:01:41 intensity: (57:41 @3) + (4:00 @5) 7.61 mi (8:06 / mi) +790ft 7:23 / mi
shoes: NB 1500 v1

WU, then 4 x 60" hills, a bit of CD. In Chelan with Jeff.

Friday May 1, 2015 #

Mountain Biking 1:03:08 [3] 6.61 mi (6.3 mph)

Sage HIlls with Jeff and Birdy. This was fun except for those damn switchbacks. Totally different terrain than Duthie.

Thursday Apr 30, 2015 #

7 PM

Trail Running 57:23 [3] 6.54 mi (8:46 / mi) +769ft 7:54 / mi
shoes: Nike Lunarglide 6

Easy run up and over Powerline trail

Wednesday Apr 29, 2015 #

6 PM

Running 1:02:07 intensity: (46:07 @3) + (8:00 @4) + (8:00 @5) 8.46 mi (7:21 / mi) +103ft 7:16 / mi
shoes: NB 1500 v1

Repeat of that last tough workout: 20' WU, 8 x [1' @ 5k pace (~5:45), 1' @ marathon pace (~6:45)], 20' CD.

On times:5:xx [54,37,37,44,47,42,42,38]
Off times: 6:xx [31,38,37,36,42,31,30,38]

NAILED IT.

Tuesday Apr 28, 2015 #

7 PM

Running 1:06:18 intensity: (1:04:18 @2) + (2:00 @5) 8.1 mi (8:11 / mi) +695ft 7:34 / mi
shoes: Nike Lunarglide 6

~50' easy, 4 x 30" strides uphill

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