Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Saturday, February 21, 2009
Workout Notes 2009 Week 7
This week started out badly. I was still in pretty bad shape from the cold I got the week before. I had hoped to get in an easy run on Monday, maybe even do my circuits, but it never happenned. So I logged a rest day, the first since October 27! That rest day really made all the difference. Tuesday I did my circuits. And Wednesday I got in a full 3200M swim. That got me back on the road to recovery for the rest of the week. Circuits Thursday, 3200 Swim Friday. Saturday morning I was a bit pressed for time, but I got in a strong 60 min run.

Sunday I had a bit more time. But I awoke later than usual. Terry and Vic were both out of town. I checked the RBM web page, and I saw that they had a ride leaving at 8:30. Although it was 8:30 when I checked, that was no big deal since they were riding toward me. However, it took me 45 min to get everything ready to go. I knew I would need to ride straight north to have a chance to get them in Lucas. And wouldn't you know it, as I rode up Winningkoff road, the group turned onto the road right in front of me. But they were about a quarter to a third of a mile ahead and they were at the top of a big hill and heading away from me. It took me four miles of hard riding before I finally got caught up! I managed to stay with the fastest group for the rest of the ride. That group broke off about ten miles later and hammered it all the way back to the bike store. I am sure that was the first time I managed to stay with that group all the way in. It was a great ride and good way to end a week with such a dodgy start!

Monday Feb 9 - Rest Day.

Tuesday Feb 10 - circuits wk 6 - plus 80 pushups; 140 crunches and 20 burpees - 5.5 mile run (165)

Wednesday Feb 11 - 500 WU, 500 Pull, 5x100 on 1:50, 250 pull, 5x50 on 55, 300 pull, 2x150 on 3:00, 100 kick, 200 pull, 300swim- 3200 (166)

Thursday Feb 12 - Circuits Week 6 - plus 80 pushups; 140 crunches and 20 burpees - 5.5 mile run

Friday Feb 13 - 500WU, 2x200 on 4, 4x100 on 1:50, 4x50 on 55, 100 easy, 400 pull, 300, 300 pull, 4x100 on 1:50; 200 kick - 3200

Saturday Feb 14 - 60 min run, 7.8 miles.

Sunday Feb 15 - RBM Ride - 2:44 - 47.2 Miles Bike

Weight: 165-166

Total for the week:
Run - 18.8 Miles
Bike - 47.2 Miles
Swim - 6400 Meters

Total for Feb:
Run - 49.3 Miles
Bike - 84.6 Miles
Swim - 10800 Meters

Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6

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

Coach Vaughan Running Program

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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 2004-2012