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Monday, November 21, 2011
Workout Notes 2011 Week 45

Killer Liverpool 99 Girls


The ankle sprain did not bother me this week. I decided to hit the track on Thursday in anticipation of doing the DRC Half on Saturday (to defend the masters title that i won last year.) The track workout should have been done on Wednesday. I did 3 1000s with 600 rest. It should have been 1000 rest. The pace was all over the place - not really surprising. And afterwards the PF was screaming. Clearly not a good plan. Anyway, I felt better by saturday BUT when I found out I would have to drive down to SMU to register - that was the straw that broke the camels back. How lame.

Beyond all of that, great runs on Monday and Wednesday. Nice Swims on Tuesday and Friday. Saturday I did an easy bike with TZ and then did an easy run on Sunday.

Good stuff really.

Monday Oct 31: LTF Plano - 50 min w/30 in Fartlek - 6.7 mile Run. (166)

Tuesday Nov 01: LTF Plano - 500 WU - 5x50 (25swim, 25 kick) on 70; 250 pull, 5x50 on 55; 250 pull; 5x50 (25swim, 25 kick) on 70; 250 pull; 250 Kick w/fins; 250 pull; 5x100 on 1:50; 200 Kick w/fins 3200 Swim.

Wednesday Nov 02: LTF Plano 60 min (Recovery 58) 8 mile run

Thursday Nov 03: PSHS Track - 3x1000 (recovery 37) 7.5 mile run

1000 - 39.2, 80.3 (41.1), 2:02.5 (42.2), 2:43.8 (41.3), 3:26.7 (42.9) MaxHr 177
1000 - 38.9, 80.6 (41.7), 2:04.2 (43.6), 2:47.6 (43.4), 3:30.2 (42.6)
1000 - 40.8, 82.7 (41.9), 2:08.9 (46.2), 2:53.0 (44.1), 3:35.0 (42.0) MaxHr 180

Friday Nov 04: LTF Plano - 300, 200kick, 300 pull, 200 swim, 10x50(5 on 60, 5 on 50), 100, 100, 200, 300, 400 hard, 200 kick - 2800 Swim (163)

Saturday Nov 05: Easy bike down to LBJ and back with TZ (Ave 15.6, CAD 75, ride time 2:07, Temp 49, Alt 640)33 miles bike.

Sunday Nov 06: 61 min, (recovery 53) 8 mile run.

Weight: 163-166

Total for the week:
Run - 32.2 Miles
Bike - 33 Miles
Swim - 6000 Meters

Total for Oct:
Run: 143.6 Miles
Bike: 196.6 Miles
Swim: 25329 Meters

Total for Nov:
Run: 25.5 Miles
Bike: 33 Miles
Swim: 6000 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

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