Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, November 27, 2011
Workout Notes 2011 Week 48


Major Recovery this week from the Half Marathon on Sunday. Monday, Tuesday and Wednesday I hooked up with Ron for a swim. Tuesday we did some hills on Windhaven which killed my quads. Thursday I did my eight mile loop and I was still very sore in the left quad and the right calf. Friday I did a nice ride with VickyP and TZ. Saturday I ran four miles easy in the rain and then Sunday I hit the pool for a solid 3200 workout. It was not until Sunday morning that the knots came loose in my right calf/Achilles. Brutal!

Monday Nov 21 - LTF Plano with Ron - 300WU; 300 as 100 swim, 100Kick, 100 swim; 300 as 100 stroke, 100 swim, 100 stroke; 3x(300 on 5:15, 4x50 on 60) - 2400 M Swim (165)

Tuesday Nov 22 - LTF Plano with Ron - 100, 200, 2x100, 2x50, 100kick, 200 pull, 4x50; 100 kick, 4x100; 200 pull, 150-3-5-7 breathing, 150 - 2100M Swim

6 Windhaven hills; 1:15 ride time; 20 miles bike.

Wednesday Nov 23 - LTF Plano with Ron, Moody, and Harold - 500, 2x200, 4x100, 6x50, 200 kick; 200 pull - 2000M Swim

Thursday Nov 24 - (recovery 41) 8 mile run

Friday Nov 25 - Tim Ellis Ride with TZ and VP (ave 16.0, CAD 78, ride time 2:17, alt 550, temp 53) 36.7 Miles Bike

Saturday Nov 26 - 37 min easy distance (recovery 37) 4 miles run.

Sunday Nov 27 - LTF Garland - 500WU, 2x(2x200 on 3:30 (second rep pull); 4x100 on 1:50; 6x50 on 55; 200 kickw/fins on 40;) 100 easy - 3200 Swim (164)

Weight: 164-165

Total for the week:
Run - 12 Miles
Bike - 56.7 Miles
Swim - 9700 Meters

Total for Nov:
Run: 112.2 Miles
Bike: 173.9 Miles
Swim: 28500 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 * 46 * 47

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