Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Friday, June 26, 2009
Workout Notes 2009 Week 24
I was a bit disappointed with my 1500 on Tuesday. But I made up for it with a nice set of 300s on Thursday. On the last 300 my calf started to spasm; it was good that was the last one! Saturday I had to get up extra early to do my track work. It was not very sharp.

Monday June 8: 500WU, 4x(4x50 pull on 55; 200 as 2x(25 kick, 25 stroke, 50 swim); 8x25 on 30 as 2x(3x25 swim, 1x25 kick)) 100, 200Kick/fins - 3200M Swim (162)

Tuesday June 9: All Comers Track #4 1500 Meters - 5.75 miles run.
1500- 72.98; 2:29.66 (76.68); 3:50.51 (80.85); 4:49.94 (59.4)

Wednesday June 10: 8 mile run time inderterminate(161)

Thursday June 11: 6x300 at SMU 7.5 miles run.
300 - 17.8, 34.9 (17.1), 51.9 (17.0) (HR 177)
300 - 16.8, 33.1 (16.3), 50.0 (16.9) (HR 184)
300 - 16.2, 32.6 (16.4), 48.7 (16.1) (HR 189)
300 - 16.2, 32.1 (15.9), 47.8 (15.7) (HR 189)
300 - 16.3, 32.3 (16.0), 48.5 (16.2) (HR 190)
300 - 16.7, 33.2 (16.5), 50.6 (17.4) (HR 186)

Friday June 12: 500 WU, 3x(300pull on 5, 2x150 on 3, 4x50 on 55) 2x50, 200Kick/fins on 55 - 3200 Swim (162)

Saturday June 13: - Naaman Forest HS - 700, 500 Max HR - 7 miles run.
700 - 34.8, 51.9(17.1), 69.4 (17.5), 1:27.5 (18.1), 1:46.1 (18.6), 2:04.3 (18.2) (HR 180) 20 min rest.
500 - 17.4, 34.7 (17.3), 51.9 (17.2), 68.6 (16.7), 1:25.1 (16.5) (HR 184)

Sunday June 7 - Ride to Van Alstyne with Tim and Mike. Ave 17,9, CAD 763:53 ride time. 69.6 miles bike.

Weight: 161-162

Total for the week:
Run - 28.25 Miles
Bike - 69.69 Miles
Swim - 6400 Meters

Total for June:
Run - 54.25 Miles
Bike - 69.69 Miles
Swim - 12800 Meters

Back to 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

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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Saturday, June 13, 2009
Workout Notes 2009 Week 23
Tuesday's meet was an improvement over week one but slower than I what I thought I should run. I was the top masters 800 finisher! Wednesday I did not feel like I was moving very well, and it certainly felt slower than the 62 minutes that I posted for 8 miles. Friday's swim was a crapload of 150s! Interesting. And that brings me to Saturday.

Saturday both Marissa and Logan were playing in the ASG Adidas Soccer tournament. Logan had three games the first at 7:30am and the last at 9pm. Marissa had two games. This allowed no time for a run or anything else. It was my first day off since Feb 9.

Marissa had her last soccer game Sunday Morning at 10:00am, which did not really leave enough time for a bike ride. And I was still splattered from being out on the soccer field all day. I did a nice easy 45 min run early in the morning. Just what the Doctor ordered.

Monday June 1: 500WU, 1000pull, 1000, 5x100 pull on 1:50; 200 Kick/fins - 3200M Swim (162)

Tuesday June 2: All Comers Track #3 800 Meters 5.25 miles run.
800- 66.95, 73.25 - 2:20.20

Wednesday June 3: 62 min; 8 mile run (161)

Thursday June 4: 6x70(80) Max HR 178 (161) 7 miles run.

Friday June 5: 500WU, 2x( 3x150 on 2:30, 150 kick, 3x150 pull on 2:30, 150 kick) 6x50 on 55 - 3200 Swim (161)

Saturday June 6: - A day of rest (or soccer.)

Sunday June 7 - 45 min; 5.75 miles run.

Weight: 159-163

Total for the week:
Run - 26 Miles
Bike - 0 Miles
Swim - 6400 Meters

Total for June:
Run - 26 Miles
Bike - 0 Miles
Swim - 6400 Meters

Back to 2009 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20 * 21 * 22

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