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Monday, November 21, 2011
Workout Notes 2011 Week 46

South Midwest 2011 Rankings

In last weeks update of the SMW Rankings, I finally got on the board, 6th in my age group and more surprisingly in the top 100!

Running has improved this week. Legs were dead to start intervals on Monday, but came around toward the end. Nice swims on Tuesday and Friday. Friday I outlasted Ron, Harold, Moody and Dino!! Saturday, we had a nice ride down to WRL with Terry and Jane Z. And Sunday a good effort at the usual 12 mile loop.

Monday Nov 07: Breckinridge Park - 8x90 (90 rest) MaxHR 177 9 mile run

Tuesday Nov 08: LTF Plano 500WU; 8x50 drill (2x25swim, 25 polo; 2x25 swim, 25fist; 4xband); 2x50 Seal swim; 3x200 in 3:10 on 3:30; 5x100 in 95 on 1:45; 3x200 in 3:10 on 3:30; 4x50 on 50; 100 stroke; 200 kick - 3200 Swim. (164)

Wednesday Nov 09: Carpenter Park 16x30 (60) MaxHr 174, 7.8 miles run (163)

Thursday Nov 10: LTF Plano 62 min, (recovery 42) 8 mile run (164)

Friday Nov 11: LTF Plano - 500WU, 3x(3x 100 on 1:50 with 30 sec extra rest btw sets), 200 kick w/fins, 3x(6x 50 on 55 - xtra 90 secs btw sets) ,200 kick w/fins,500 Pull - 3200 Swim (164)

Saturday Nov 12: WRL Loop with TZ and JZ! (Ave 16.1, CAD 79, Ride Time 3:21, Alt 745, Temp 59) 53.9 Miles Bike.

Sunday Nov 13: 93 min (Recovery 54) 12 mile run.

Weight: 163-164

Total for the week:
Run - 36.8 Miles
Bike - 53.9 Miles
Swim -6400 Meters

Total for Nov:
Run: 62.3 Miles
Bike: 86.9 Miles
Swim: 12400 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

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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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