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Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Wednesday, January 18, 2012
Workout Notes 2012 Week 2
ECG Level 7 Team 2012
Ron convinced me to swim on Tuesday in addition to the M, W, F schedule. Good lord! Solid circuits in week 2, good runs on Wed and Sat. Ran at ODT on Sat morning (32 degrees in shorts) and then rode down to Austin to watch the killer ECG Gymnastics team. Drove home Saturday afternoon and then had a nice ride with VickyP on sunday.
Monday Jan 9:
AM LTF Plano w/Ron, Pedro, TJ, and Alex - 1000; 8x250; 200 kick - 3200 Swim
PM Carpenter Park - Circuits week 2 (Recovery 37)5.5 Mile Run (164)
Tuesday Jan 10 LTF Plan w/Ron - 150, 1000, 4x500 - 3150 Swim (165)
Wednesday Jan 11
AM LTF Plano w/Ron, Pedro, TJ, and Alex - 1000; 200 kick; 300 pull; 2x(400; 4x100 on 1:45; 4x50); - 3500 Swim
PM LTF PLano w/Ron 44 min (Recovery 44) 6 mile run.
Thursday Jan 12 Carpenter Park Circuits Week 2 (Recovery 44) 5.5 Mile Run (164)
Friday Jan 13 - LTF Plano W/Ron, Jamie, Alex, Pedro, Deno, Moody - 1000; 6x200 as Easy, Steady, Hard - repeat;, 200 kick, 5x100 Steady on 1:45; 200 pull, 5x100 hard on 2; 200 kick, 200 pull - 4000 Swim
Saturday Jan 14 96 min (Recovery 44) 12 mile run
Sunday Jan 15 - El Bee Jay loop with VickyP (Ave 14.9, CAD 73, ride time 2:28, Temp 42, Alt 455) - 37.0 Mile Bike.
Weight: 164-165
Total for the week:
Run - 29 Miles
Bike - 37 Miles
Swim - 13850 Meters
Total For Jan:
Run - 58 Miles
Bike - 108.6 Miles
Swim - 20250 Meters
2012 - Week 1
2011 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52 * 53
2010 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
---
- posted by Chris Hughes @ 8:30 PM 0 comments
ECG Level 7 Team 2012
Ron convinced me to swim on Tuesday in addition to the M, W, F schedule. Good lord! Solid circuits in week 2, good runs on Wed and Sat. Ran at ODT on Sat morning (32 degrees in shorts) and then rode down to Austin to watch the killer ECG Gymnastics team. Drove home Saturday afternoon and then had a nice ride with VickyP on sunday.
Monday Jan 9:
AM LTF Plano w/Ron, Pedro, TJ, and Alex - 1000; 8x250; 200 kick - 3200 Swim
PM Carpenter Park - Circuits week 2 (Recovery 37)5.5 Mile Run (164)
Tuesday Jan 10 LTF Plan w/Ron - 150, 1000, 4x500 - 3150 Swim (165)
Wednesday Jan 11
AM LTF Plano w/Ron, Pedro, TJ, and Alex - 1000; 200 kick; 300 pull; 2x(400; 4x100 on 1:45; 4x50); - 3500 Swim
PM LTF PLano w/Ron 44 min (Recovery 44) 6 mile run.
Thursday Jan 12 Carpenter Park Circuits Week 2 (Recovery 44) 5.5 Mile Run (164)
Friday Jan 13 - LTF Plano W/Ron, Jamie, Alex, Pedro, Deno, Moody - 1000; 6x200 as Easy, Steady, Hard - repeat;, 200 kick, 5x100 Steady on 1:45; 200 pull, 5x100 hard on 2; 200 kick, 200 pull - 4000 Swim
Saturday Jan 14 96 min (Recovery 44) 12 mile run
Sunday Jan 15 - El Bee Jay loop with VickyP (Ave 14.9, CAD 73, ride time 2:28, Temp 42, Alt 455) - 37.0 Mile Bike.
Weight: 164-165
Total for the week:
Run - 29 Miles
Bike - 37 Miles
Swim - 13850 Meters
Total For Jan:
Run - 58 Miles
Bike - 108.6 Miles
Swim - 20250 Meters
2012 - Week 1
2011 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52 * 53
2010 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
---
- posted by Chris Hughes @ 8:30 PM 0 comments
Saturday, January 14, 2012
Workout Notes 2012 Week 1
Reagan's Giants at the Tiger Classic
This was the first week back at work. And also the first week of circuits. I had a nice workout on the lifecycle tuesday followed by a hard double on Wednesday. Thursday I was nearly unable to complete my circuits as I experienced a ton of stomach pain. Reagan was having terrible allergies which got me to thinking that might be my problem as well. I was also experiencing some swollen glands - and a minor headache. The allergy medicine cleared everything up. I think that the increased load and poor nutrition may have also been part of my problem.
I finished the week with a good swim with Ron and Harold and then a nice long loop on the bike on Sunday with VickyP and TZ.
Monday Jan 02: Breckinridge Park - Circuits Week 1 (Recovery 20) 5.5 mile run
Tuesday Jan 03: LTF Plano - 60 Min Lifecycle, (Recovery 36) 21.5 miles Bike (163)
Wednesday Jan 04:
AM: LTF Plano with Ron, Pedro and TJ - 2000 as 500 easy, 500 every fourth 25 stroke, 500 steady, 500 every fourth 25 stroke; 17x100 in 90 on 1:45 every fifth 100 as Kick; 3700 Meter Swim
PM: 44 min (Recovery 33) 6 mile run (163)
Thursday Jan 05: Carpenter Park Circuits Week 1 5.5 mile run
Friday Jan 06: LTF Plano w/Ron and Harold 200; 100; 4x(6x100) 2700 Swim (165)
Saturday Jan 07: 62 min (recovery 48) 8 mile run
Sunday Jan 08: Bike w/VickyP and TZ McKinney Airport loop (Ave 15.7, CAD 75, 3:11 Ride Time, Temp 47, ALT 560) 50.1 Miles Bike
Weight: 163-165
Total for the week:
Run - 25 Miles
Bike - 71.6 Miles
Swim - 6400 Meters
Total For Jan:
Run - 29 Miles
Bike - 71.6 Miles
Swim - 6400 Meters
2011 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52 * 53
2010 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
---
- posted by Chris Hughes @ 9:44 PM 0 comments
Reagan's Giants at the Tiger Classic
This was the first week back at work. And also the first week of circuits. I had a nice workout on the lifecycle tuesday followed by a hard double on Wednesday. Thursday I was nearly unable to complete my circuits as I experienced a ton of stomach pain. Reagan was having terrible allergies which got me to thinking that might be my problem as well. I was also experiencing some swollen glands - and a minor headache. The allergy medicine cleared everything up. I think that the increased load and poor nutrition may have also been part of my problem.
I finished the week with a good swim with Ron and Harold and then a nice long loop on the bike on Sunday with VickyP and TZ.
Monday Jan 02: Breckinridge Park - Circuits Week 1 (Recovery 20) 5.5 mile run
Tuesday Jan 03: LTF Plano - 60 Min Lifecycle, (Recovery 36) 21.5 miles Bike (163)
Wednesday Jan 04:
AM: LTF Plano with Ron, Pedro and TJ - 2000 as 500 easy, 500 every fourth 25 stroke, 500 steady, 500 every fourth 25 stroke; 17x100 in 90 on 1:45 every fifth 100 as Kick; 3700 Meter Swim
PM: 44 min (Recovery 33) 6 mile run (163)
Thursday Jan 05: Carpenter Park Circuits Week 1 5.5 mile run
Friday Jan 06: LTF Plano w/Ron and Harold 200; 100; 4x(6x100) 2700 Swim (165)
Saturday Jan 07: 62 min (recovery 48) 8 mile run
Sunday Jan 08: Bike w/VickyP and TZ McKinney Airport loop (Ave 15.7, CAD 75, 3:11 Ride Time, Temp 47, ALT 560) 50.1 Miles Bike
Weight: 163-165
Total for the week:
Run - 25 Miles
Bike - 71.6 Miles
Swim - 6400 Meters
Total For Jan:
Run - 29 Miles
Bike - 71.6 Miles
Swim - 6400 Meters
2011 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52 * 53
2010 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
---
- posted by Chris Hughes @ 9:44 PM 0 comments
Saturday, January 07, 2012
December Workouts
Masters Overall Penguin!
The plan for December was to run the Penguin Run and the Jogr. With a goal of improving on last year or at least doing the Jogr in under 18 min. I failed on all of the time goals being slightly slower in both events and just missing 17:59 for the Jogr. I took the last two weeks of the month off from work and stuck to my plan of 4 miles easy running every other day. And that certainly helped! On to 2012!!
First Week of December
Run - 12.8 Miles
Bike - 21.0 Miles
Swim - 3200 Meters
Second Week of December
Run - 30.8 Miles
Bike - 45.1 Miles
Swim - 8800 Meters
Third Week of December
Run - 26.5 Miles
Bike - 35.0 Miles
Swim - 8800 Meters
Fourth Week of December
Run - 12 Miles
Bike - 30.2 Miles
Swim - 9200 Meters
Last Week of December
Run - 8 Miles
Bike - 32.8 Miles
Swim - 10200 Meters
Total for December
Run: 90.1 Miles
Bike: 164.1 Miles
Swim: 40200 Meters
Back to:
2011: January * February * March * April * May * June * July * August * September* October * November
2010: January * February * March * April * May * June * July * August * September * October * November * December
2009: January * February * March * April * May * June * July * August * September * Octotber * November * December
2008: January * February * March * April * May * June * July * August * September * October * November * December
---
- posted by Chris Hughes @ 11:58 AM 0 comments
Masters Overall Penguin!
The plan for December was to run the Penguin Run and the Jogr. With a goal of improving on last year or at least doing the Jogr in under 18 min. I failed on all of the time goals being slightly slower in both events and just missing 17:59 for the Jogr. I took the last two weeks of the month off from work and stuck to my plan of 4 miles easy running every other day. And that certainly helped! On to 2012!!
First Week of December
Run - 12.8 Miles
Bike - 21.0 Miles
Swim - 3200 Meters
Second Week of December
Run - 30.8 Miles
Bike - 45.1 Miles
Swim - 8800 Meters
Third Week of December
Run - 26.5 Miles
Bike - 35.0 Miles
Swim - 8800 Meters
Fourth Week of December
Run - 12 Miles
Bike - 30.2 Miles
Swim - 9200 Meters
Last Week of December
Run - 8 Miles
Bike - 32.8 Miles
Swim - 10200 Meters
Total for December
Run: 90.1 Miles
Bike: 164.1 Miles
Swim: 40200 Meters
Back to:
2011: January * February * March * April * May * June * July * August * September* October * November
2010: January * February * March * April * May * June * July * August * September * October * November * December
2009: January * February * March * April * May * June * July * August * September * Octotber * November * December
2008: January * February * March * April * May * June * July * August * September * October * November * December
---
- posted by Chris Hughes @ 11:58 AM 0 comments
Monday, January 02, 2012
Workout Notes 2011 Week 53
This is week two in running recovery mode. Had three great AM swims with the crew - thanks gentlemen. TZ and I did a very cold ride on Sat Morn as well. Good way to end the year! :-) On to 2012!
Monday Dec 26: LTF Plano with Ron, TJ and Pedro - 50, 400, 6x75; 6x75 on 75; 8x25 on 30; 5x100 on 1:40; 5x100 hard on 2:00; 5x200; 3550 Swim. (165)
Tuesday Dec 27: 33 min (recovery 41) 4 mile run
Wednesday Dec 28: LTF Plano with Pedro and TJ - 500WU 2X(300 4th 25 stroke, 3X100 first 25 IM stroke order; 300 pull, 3x100 on 1:50, 4x50 on 55;) 200 kick w/fins - 3500 Swim (166)
Thursday Dec 29: 32 min (recovery 44) 4 mile run
Friday Dec 30: LTF Plano with TJ 500 WU; 200 Pull; 200 as 50 kick, 50 swim; 200 Pull; 200 as 50 kick, 50 Stroke; 200 Pull; 8x25 hard on 35; 200 pull.; 2x(4x50 on 60; 200); 250 pull; 250 Kick - 3200 Swim (167)
Saturday Dec 31: LBJ ride with TZ (ave 14.7, CAD 72, Ride time 2:14, Temp 41, Alt 690) 32.8 Miles Bike
Sunday Jan 01: 32 min (Recovery 37) 4 mile run
Weight: 165-167
Total for the week:
Run - 12 Miles
Bike - 32.8 Miles
Swim - 10200 Meters
Total for Dec:
Run - 90.1 Miles
Bike - 164.1 Miles
Swim - 40200 Meters
Total For Jan:
Run - 4.0 Miles
Bike - 0 Miles
Swim - 0 Meters
2011 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2010 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
---
- posted by Chris Hughes @ 10:17 AM 0 comments
This is week two in running recovery mode. Had three great AM swims with the crew - thanks gentlemen. TZ and I did a very cold ride on Sat Morn as well. Good way to end the year! :-) On to 2012!
Monday Dec 26: LTF Plano with Ron, TJ and Pedro - 50, 400, 6x75; 6x75 on 75; 8x25 on 30; 5x100 on 1:40; 5x100 hard on 2:00; 5x200; 3550 Swim. (165)
Tuesday Dec 27: 33 min (recovery 41) 4 mile run
Wednesday Dec 28: LTF Plano with Pedro and TJ - 500WU 2X(300 4th 25 stroke, 3X100 first 25 IM stroke order; 300 pull, 3x100 on 1:50, 4x50 on 55;) 200 kick w/fins - 3500 Swim (166)
Thursday Dec 29: 32 min (recovery 44) 4 mile run
Friday Dec 30: LTF Plano with TJ 500 WU; 200 Pull; 200 as 50 kick, 50 swim; 200 Pull; 200 as 50 kick, 50 Stroke; 200 Pull; 8x25 hard on 35; 200 pull.; 2x(4x50 on 60; 200); 250 pull; 250 Kick - 3200 Swim (167)
Saturday Dec 31: LBJ ride with TZ (ave 14.7, CAD 72, Ride time 2:14, Temp 41, Alt 690) 32.8 Miles Bike
Sunday Jan 01: 32 min (Recovery 37) 4 mile run
Weight: 165-167
Total for the week:
Run - 12 Miles
Bike - 32.8 Miles
Swim - 10200 Meters
Total for Dec:
Run - 90.1 Miles
Bike - 164.1 Miles
Swim - 40200 Meters
Total For Jan:
Run - 4.0 Miles
Bike - 0 Miles
Swim - 0 Meters
2011 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2010 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
---
Labels: 2011, 2012, Bike, December, January, Run, Swim, Workouts
- posted by Chris Hughes @ 10:17 AM 0 comments
Friday, December 30, 2011
Workout Notes 2011 Week 52
REST!
The Jogr was the last of my fall races, so starting this week I am on rest program which means 4 miles easy running every other day. Had this week off of work as well.
Monday Dec 19: LTF Plano w/Ron and Tommy - 100,200, 300, 400, 500,500, 400, 300, 200, 100 - 3000 Swim (166)
Tuesday Dec 20: Breckinridge - 33 min (Recovery 35) 4 mile run
Wednesday Dec 21: LTF Plano w/Ron and Tommy - 500; 200 kick; 300 pull; 6x50 as odds 2x25 band, evens 50 easy; 3x(200 easy; 2x100 hard; 2x50 as 25 stroke, 25 easy); 4x50 as odds 2x25 band, evens 50 easy; 3000 Swim(164)
Thursday Dec 22: T: Breckinridge - 33 min (Recovery 49) 4 mile run
Friday Dec 23: LTF Garland - 500WU, 5x100 as 100 pull, 100 stroke, 100 kick, 100 stroke, 100 free; 6x50 3 on 60, 3 on 50; 3x(200in3 on 3:20; 2x100in90 on 100; 2x50 on 60); 200 pull; 200 kick; - 3200 Swim (163)
Saturday Dec 24: 32 min (Recovery 30) 4 mile run
Sunday Dec 25: Tim Ellis Memorial Ride - (Avg 16.1, CAD 83, Ridetime 1:52, ALT 310, Temp 51) 30.2 Miles Bike
Weight: 163-166
Total for the week:
Run - 12 Miles
Bike - 30.2 Miles
Swim - 9200 Meters
Total for Dec:
Run - 82.1 Miles
Bike - 131.3 Miles
Swim - 30000 Meters
2011 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51
2010 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
---
- posted by Chris Hughes @ 9:05 PM 0 comments
REST!
The Jogr was the last of my fall races, so starting this week I am on rest program which means 4 miles easy running every other day. Had this week off of work as well.
Monday Dec 19: LTF Plano w/Ron and Tommy - 100,200, 300, 400, 500,500, 400, 300, 200, 100 - 3000 Swim (166)
Tuesday Dec 20: Breckinridge - 33 min (Recovery 35) 4 mile run
Wednesday Dec 21: LTF Plano w/Ron and Tommy - 500; 200 kick; 300 pull; 6x50 as odds 2x25 band, evens 50 easy; 3x(200 easy; 2x100 hard; 2x50 as 25 stroke, 25 easy); 4x50 as odds 2x25 band, evens 50 easy; 3000 Swim(164)
Thursday Dec 22: T: Breckinridge - 33 min (Recovery 49) 4 mile run
Friday Dec 23: LTF Garland - 500WU, 5x100 as 100 pull, 100 stroke, 100 kick, 100 stroke, 100 free; 6x50 3 on 60, 3 on 50; 3x(200in3 on 3:20; 2x100in90 on 100; 2x50 on 60); 200 pull; 200 kick; - 3200 Swim (163)
Saturday Dec 24: 32 min (Recovery 30) 4 mile run
Sunday Dec 25: Tim Ellis Memorial Ride - (Avg 16.1, CAD 83, Ridetime 1:52, ALT 310, Temp 51) 30.2 Miles Bike
Weight: 163-166
Total for the week:
Run - 12 Miles
Bike - 30.2 Miles
Swim - 9200 Meters
Total for Dec:
Run - 82.1 Miles
Bike - 131.3 Miles
Swim - 30000 Meters
2011 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51
2010 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
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- posted by Chris Hughes @ 9:05 PM 0 comments
Workout Notes 2011 Week 51
Age Group Winners Mug
The week started out on a low point when Brooks told me that they were not going to renew my ID contract for next year. Then things got worse on Wednesday when I attempted a totally pathetic attempt at 3x1200. I was not able to run, and the morning swims may have had something to do with that. I cut the workout short after the first 1200 as lightning was flashing around the track. By Friday I found out that Brooks was offering me a lower sponsorship rather than no sponsorship - so that was cool. Saturday I did an acceptable 5K at the Jogr Egg Nogr - but I did not break 18, and for the first time in 2.5 years I got beat by someone older than me. Sheesh!
Sunday, TZ, VickyP and I had a special ride. They were fixing to open a new section of the George Bush Tollroad from Flywheel Mall to I30. We took a preview on our bikes four days before openning. That was fun. Particularly when Vicky P crashed into the Bicycle Trap!
Monday Dec 12 -
AM LTF Plano w Ron and Pedro - 50 Stroke; 100; 50 Stroke; 200; 50 Stroke; 2x150 3-5-7 Breathing; 50 Stroke; 300 pull; 100 kick; 50 stroke; 500; 50 stroke; 450; 50 stroke; 350; 200 kick; 2850 swim (166)
PM 6x45 Max HR 168 7 miles run (164)
Tuesday Dec 13 - 1 hour lifecycle; 21.5 miles Bike (162)
Wednesday Dec 14 -
AM LTF Plano w/Ron, Pedro and Tommy - 100; 200 pull; 100 kick; 4x75 as first 25 IM Stroke; 3x100 10s rest; 3x400; 200 kick; 4x75 as first 25 IM Stroke; 100 pull; 2800 Swim (162)
PM Plano HS 3x1200 - 5.5 Miles Run
1200 - 43.7; 1:29.3 (45.6); 2:17.9 (48.6); 3:04.3 (46.4); 3:49.3 (45.0); 4:33.6 (44.3) Max HR 175
Thursday Dec 15 - 47 min (Recovery 42) 6 mile run
Friday Dec 16 - LTF Plano with Ron, Dino and Pedro:4x75, 3x50, 100 kick, 200 pull, 3x(100 as 25 fast, 75 steady; 100 as 25 steady, 50 fast, 25 steady; 100 easy; 100 as 25 fly, 75 fast); 200 kick; 200 pull; 2x(100 as 25 fast, 75 steady; 100 as 25 steady, 50 fast, 25 steady; 100 easy; 100 fast); 3150 Swim (165)
Saturday Dec 17 - Jogr Egg Nogr 8 Miles Run
Sunday Dec 18 - Ride on The Bush with TZ and VickyP (Ave 15.1, CAD 70, Ride Time 2:18, Alt 240, Temp 45) 35 miles bike
Weight: 162-165
Total for the week:
Run - 26.5 Miles
Bike - 35.0 Miles
Swim - 8800 Meters
Total for Dec:
Run - 70.1 Miles
Bike - 101.1 Miles
Swim - 20800 Meters
2011 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50
2010 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
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- posted by Chris Hughes @ 8:15 PM 0 comments
Age Group Winners Mug
The week started out on a low point when Brooks told me that they were not going to renew my ID contract for next year. Then things got worse on Wednesday when I attempted a totally pathetic attempt at 3x1200. I was not able to run, and the morning swims may have had something to do with that. I cut the workout short after the first 1200 as lightning was flashing around the track. By Friday I found out that Brooks was offering me a lower sponsorship rather than no sponsorship - so that was cool. Saturday I did an acceptable 5K at the Jogr Egg Nogr - but I did not break 18, and for the first time in 2.5 years I got beat by someone older than me. Sheesh!
Sunday, TZ, VickyP and I had a special ride. They were fixing to open a new section of the George Bush Tollroad from Flywheel Mall to I30. We took a preview on our bikes four days before openning. That was fun. Particularly when Vicky P crashed into the Bicycle Trap!
Monday Dec 12 -
AM LTF Plano w Ron and Pedro - 50 Stroke; 100; 50 Stroke; 200; 50 Stroke; 2x150 3-5-7 Breathing; 50 Stroke; 300 pull; 100 kick; 50 stroke; 500; 50 stroke; 450; 50 stroke; 350; 200 kick; 2850 swim (166)
PM 6x45 Max HR 168 7 miles run (164)
Tuesday Dec 13 - 1 hour lifecycle; 21.5 miles Bike (162)
Wednesday Dec 14 -
AM LTF Plano w/Ron, Pedro and Tommy - 100; 200 pull; 100 kick; 4x75 as first 25 IM Stroke; 3x100 10s rest; 3x400; 200 kick; 4x75 as first 25 IM Stroke; 100 pull; 2800 Swim (162)
PM Plano HS 3x1200 - 5.5 Miles Run
1200 - 43.7; 1:29.3 (45.6); 2:17.9 (48.6); 3:04.3 (46.4); 3:49.3 (45.0); 4:33.6 (44.3) Max HR 175
Thursday Dec 15 - 47 min (Recovery 42) 6 mile run
Friday Dec 16 - LTF Plano with Ron, Dino and Pedro:4x75, 3x50, 100 kick, 200 pull, 3x(100 as 25 fast, 75 steady; 100 as 25 steady, 50 fast, 25 steady; 100 easy; 100 as 25 fly, 75 fast); 200 kick; 200 pull; 2x(100 as 25 fast, 75 steady; 100 as 25 steady, 50 fast, 25 steady; 100 easy; 100 fast); 3150 Swim (165)
Saturday Dec 17 - Jogr Egg Nogr 8 Miles Run
Sunday Dec 18 - Ride on The Bush with TZ and VickyP (Ave 15.1, CAD 70, Ride Time 2:18, Alt 240, Temp 45) 35 miles bike
Weight: 162-165
Total for the week:
Run - 26.5 Miles
Bike - 35.0 Miles
Swim - 8800 Meters
Total for Dec:
Run - 70.1 Miles
Bike - 101.1 Miles
Swim - 20800 Meters
2011 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50
2010 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
2008 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22 * 23 * 24 * 25 * 26 * 27 * 28 * 29 * 30 * 31 * 32 * 33 * 34 * 35 * 36 * 37 * 38 * 39 * 40 * 41 * 42 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52
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- posted by Chris Hughes @ 8:15 PM 0 comments
All views expressed in this post and on this blog are my own. None of my comments should be construed to represent the views of others including and not limited to: BMC Software Inc., Corel Corporation, Dun and Bradstreet and AC Nielsen. Copyright Chris Hughes 2004-2010