Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, March 15, 2009
Workout Notes 2009 Week 11
This was the last week of hill training at Flagpole hill!

Monday, Karl and I did the workout with just the two of us. I was feeling pretty good and finished with a solid 45.0 run up the last hill. I also felt strong for Tuesday's swim. Wednesday it was cold and POURING rain. But it let up around 11am. I took advantage of that Window to head to the gym. Once changed and I stepped back outside - drizzle. I had pants with me, but I had not put them on. I hesitated, and then just went for it. For the first three miles, into the wind it was a bit cold, but, then once I turned south - no problems. It was a solid run, coming in under 60 for 8 miles. Thursday it was still raining like crazy, but again it let up in the afternoon which was great for hill training. I ran really hard with Karl and James, but on the last hill someone dropped a piano on my back about two thirds the way up! Friday was another very good swim. Saturday Terry and I were thinking about riding the bike at ODarkThirty, but at the appointed hour it was drizzling and really wet. I went back to bed, and then went out for a 12 mile run a bit later. That felt great! This morning, finally with Dry Pavement, Vic and I managed a 42 mile bike ride. It was low 40s and my toes were numb - but a good ride other than that.

Next Week: Four days of skiing at Copper!

Monday Mar 09 - Hills Week 4 - 4 hills plus 6x:30, 3x:60, 20x:08, last hill 45.0 - 8 miles running.

Tuesday Mar 10 - 500 WU, 4x100 pull on 2 descend; 3x100 on 1:50 Descend; 2x100 pull on 1:40 descend; 200 kick/fins; 4x50 pull on 60 descend; 4x50 on 60 descend; 3x50 pull on 55 descend; 3x50 on 55; 2x50 pull on 50; 2x50 on 50; 200 kick/fins; 250 pull; 10x25 (fly, 2xback, 3x breast, 4x free) on 40 - 3200M Swim (164)

Wednesday Mar 11 -59 min, 8 mile run (165)

Thursday Mar 12 - Hills week 4 - 4 hills plus 6x:30, 3x:60, 20x:08, last hill 46.8 - 8 miles run.

Friday Mar 13 - 400 WU, 2x50 on 55, 5x100 pull on 1:50, 500, 10x50 on 55, 5x100 on 1:50, 500 pull, 200 Kick/fins - 3200 Meter Swim (167)

Saturday Mar 14 - 93 min run, 12.0 miles.

Sunday Mar 15 - McKinney loop with Vic - Ave 15.3, ride time 2:47 - 42.7 miles bike.

Weight: 164-167

Total for the week:
Run - 36.0 Miles
Bike - 42.7 Miles
Swim - 6400 Meters

Total for Mar:
Run - 79.5 Miles
Bike - 93.3 Miles
Swim - 12800 Meters

Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10

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