Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, February 27, 2011
February Workouts
Feb started colder than hell with Snow and Ice...Really? This is Dallas. Wow. Anyway, two weeks of circuits and then two weeks of hills. Got 50 plus miles on the bike each week - a nice surprise.

No Races.

Building base, Circuits and Hills.

First Week of February
Run - 25.5 Miles
Bike - 55.4 Miles
Swim - 6400 Meters

Second Week of February
Run - 31 Miles
Bike - 50 Miles
Swim - 7200 Meters

Third Week of February
Run - 36 Miles
Bike - 72.8 Miles
Swim - 6750 Meters

Fourth Week of February
Run - 32.0 Miles
Bike - 54.0 Miles
Swim - 6000 Meters

Plus Feb 28 - 8.0 Miles Run

Total for February
Run - 132.5 Miles
Bike - 232.2 Miles
Swim - 26350 Meters













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2011: January

2010: January * February * March * April * May * June * July * August * September * October * November * December

2009: January * February * March * April * May * June * July * August * September * Octotber * November * December

2008: January * February * March * April * May * June * July * August * September * October * November * December

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Workout Notes 2011 Week 9
I was very sore and tired from Week 1 of hills, plus hard bike last week. Tuesday, I forgot to bring my swim bag to work, instead I took a very easy run and did a good swim on Wednesday. I was in much better shape for Thursdays hills. Good swim with Ron on Friday. Saturday TZ and I rode up to Sherman. McGehee met us there with the BRV (Bicycle Recovery Vehicle). That was a hard ride, leaving me pretty sore on Sunday Morning. Still I had a strong solid run on Sunday. Good Week.

Monday Feb 21: Flagpole Hill Week 2: 3 hills, 4x30, 2x60, 16x8 (recovery 31) 8 Miles Run

Tuesday Feb 22: 35 min breckinridge (recovery 46) 4 mile run.

Wednesday Feb 23: LTF Plano w/Ron: 500wu; 100kick w fins; 250 pull, 3x150 on 2:45; 4x100 on 1:50; 300 pull; 4x75 on 90; 4x100 on 1:50; 3x(50kick, Swim w/fins) - 3000M Swim (167).

Thursday Feb 24: Flagpole Hill Week 2: 3 hills, 4x30, 2x60, 16x8 (recovery 32) 8 Miles Run

Friday Feb 25: LTF Plano w/Ron: 500WU, 6x50 on 60; 200 Gear; 200 swim; 4x50 on 60; 2x100 on 1:45; 300 Gear; 6x 50 3 on 50, 3 on 60; 3x100 on 1:45; 200 Swim; 2x50 on 60; 200 gear; 3000 Swim (165)

Saturday Feb 26: Richardson to Sherman w/TZ (ave 16.9, 79 CAD, ride time 3:10) 54.0 Mile bike.

Sunday Feb 27: 95 min, (recovery 43) 12 mile run.

Weight: 165-167

Total for the week:
Run - 32.0 Miles
Bike - 54.0 Miles
Swim - 6000 Meters

Total for February:
Run - 124.5 Miles
Bike - 232.2 Miles
Swim - 26350 Meters

2011 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8

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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Sunday, February 20, 2011
Workout Notes 2011 Week 8
Whoop! First week of Hill Training. The weather was fabulous! Legs were dead on Tuesday and Saturday however. Solid Swim on Tuesday. Friday, Ron was dying so we cut that swim short. It was 80 degrees but with a big wind on Friday Afternoon. I took the race bike down to Breckinridge for some intervals after work. Terry and I rode on Sunday morning. It was really windy!

On to week 2 of hill training!

Monday Feb 14: Flagpole Hill: 3 hills, 2x30, 1x60, 12x8 (recovery 27) 8 Miles Run

Tuesday Feb 15: LTF Garland: 600WU, 400(200easy, 200steady), 8x50 4 on 60, 4 on 50, 4x100 hard 15s rest, 400 Pull, 4x50on 60, 4x75 on 75, 2x150 3-5-7 breathing; 4x100 easy 15s rest; 200 Pull, 200 Kick, 200 Swim - 4000 Meter swim (165).

Wednesday Feb 16: LTF Plano - 66 min (Recovery 46) 8 mile run (166)

Thursday Feb 17: Flagpole Hill: 3 hills, 2x30, 1x60, 12x8 (recovery 35) 8 Miles Run

Friday Feb 18: LTF Plano w/Ron: 500WU, 50 kick, 1000, 200 kick, 200 pull, 4x50 on 60; 200 easy, 200 steady, 200 pull, 2750K Swim (167)

PM Breckinridge (ave 16.9, CAD 76, 1:16 ride time, recovery 34) 21.6 miles Bike.

Saturday Feb 12: 98 min, (Recovery 46) 12 Mile Run

Sunday Feb 19: Ride down to LBJ with TZ (ave 15.6, cad 75, 3:16 ride time, recovery 35) 51.2 miles Bike.

Weight: 165-167

Total for the week:
Run - 36 Miles
Bike - 72.8 Miles
Swim - 6750 Meters

Total for February:
Run - 92.5 Miles
Bike - 178.2 Miles
Swim - 20350 Meters

2011 Week 1 * 2 * 3 * 4 * 5 * 6 * 7

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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Sunday, February 13, 2011
Workout Notes 2011 Week 7
This is the last week of circuits...Next week Flagpole Hill!! Wednesday morning an ice storm rolled in again. It warmed up to 10 degrees for my run! That was a cold one! Great swim with Ron on Friday. Solid 12 miler on Saturday and a nice, but windy, character building ride on Sunday with TZ.

Monday Feb 07: Carpenter Park: Circuits Week 7 5.5 (Recovery 49) Miles Run (167)

Tuesday Feb 08: LTF Plano: 400WU, 200kick/fins, 200 pull, 4x75 on 90 last 25 hard, 100 pull, 200 swim, 4x50 on 1 - 25 hard/easy, 200 pull, 8x25 on 30, 200 swim; 4x50 on 1 hard/easy, 200 pull, 8x25 on 30, 200 pull, 200 Kick/Fins - 3200 (168).

Wednesday Feb 09: Murphy - 70 min, (Recovery 41) 8 mile run

Thursday Feb 10: Carpenter Park: Circuits Week 7, 5.5 Miles Run (168)

Friday Feb 11: LTF Plano w/Ron: 600WU, 200 kick, 200 pull, 4x(3x100 on 1:45, 200 (alt kick, pull)); 200, 4x50 on 60; 200 kick, 200 pull; 150 as 3,5,7; 50; 4000 Swim (166)

Saturday Feb 12: 92 min, (Recovery 46) 12 Mile Run

Sunday Feb 13: McKinney Airport Ride with TZ (Ave 16.2, CAD 77, Ride Time 3:05) 50.0 Miles Bike.

Weight: 167-168

Total for the week:
Run - 31 Miles
Bike - 50 Miles
Swim - 7200 Meters

Total for February:
Run - 56.5 Miles
Bike - 105.4 Miles
Swim - 13600 Meters

2011 Week 1 * 2 * 3 * 4 * 5 * 6

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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Sunday, February 06, 2011
Workout Notes 2011 Week 6
What a week! Tuesday a treacherous ice storm engulfed Dallas. Temps fluctuated between 10 and 25 for the next three days. Then it dumped six inches of snow on Friday morning - right on top of the ice. School canceled for four days. I only left the house four times - twice to run and twice to swim! For Saturday I made a pair of ice shoes for my run!

Ice Shoes

Monday Jan 31: Carpenter Park: Circuits Week 6 5.5 Miles Run (166)

Tuesday Feb 01: LTF Garland: 500WU, 2x(300 pull, 2x150 on 2:30, 4x100 on 1:50) 500pull; 200kick. 3200 Meter Swim (168).

Wednesday Feb 02: Run from Home: 77 Min (Recovery 34) 8 mile run.

Thursday Feb 03: Carpenter Park: Circuits Week 6 (Recovery 19), 5.5 Miles Run

Friday Feb 04: LTF Garland w/Vic: 400 WU; 5x200 on 3:30; 200Kick; 300, 2x150 as 50 base, 50 pace, 50 hard 15sec rest; 300, 3x100 as base, pace, hard 10 sec rest; 300; 4x75 on 75 - 3200 Meter Swim (167)

Saturday Feb 05: 99 Min, (Recovery 48) 12 mile run (in the ice shoes)

Sunday Feb 06: Solo ride up to mckinney (ave 16.0, CAD 79, 3:27 ride time) 55.4 Miles Bike.

Weight: 166-168

Total for the week:
Run - 31 Miles
Bike - 55.4 Miles
Swim - 6400 Meters

Total for February:
Run - 25.5 Miles
Bike - 55.4 Miles
Swim - 6400 Meters

2011 Week 1 * 2 * 3 * 4 * 5

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