Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, August 28, 2011
Workout Notes 2011 Week 35
Logan Gets a Medal
Runners Up in the Rush Cup!

This was another brutally hot week in Dallas - every day over 100. I had been hoping to muscle may way through circuit training into recovery. However, after Wednesdays run, my left Achilles was really inflamed badly. Good thing I had a visit with Dr. Ron. He worked on that calf and the inflammation vanished! Astonishing! I took it easy on Thursday and Saturdays run and so far nothing major with the Achilles.

Monday Aug 22: Carpenter Park - Circuits WK2 (recovery 49) 5 mile run(165)

Tuesday Aug 23: LTF Plano w/Ron 500 WU, 200 kick, 300 Pull, 4x250, 200 Kick, 300 Pull, 5x100 Kick - 3000 Swim (165)

Wednesday Aug 24: LTF Plano 6 mile run(163)

Thursday Aug 25: LTF Plano 34 min (recovery 48) 4 mile run (163)

Friday Aug 26: LTF Plano w/Ron, Deno, Moody, Jamie - 150, 500, 200kick, 300pull, 200, 2x100 on 1:35, 2x50 on 60, 300, 3x100 on 1:35, 4x50 on 60; 400, 4x100 on 1:40, 4x50 on 60; 200kick, 16x25 on 30; 100 - 4150 Swim (163)

Saturday Aug 27: 73 min (Recovery 37) 8 mile Run

Sunday Aug 28: WRL Ride (Ave 17.7, CAD 75, ride time: 3:06, ALt 845,) 55.2 miles Bike

Weight: 163-165

Total for the week:
Run - 23 Miles
Bike - 55.2 Miles
Swim - 7150 Meters

Total for Aug:
Run: 85.1 Miles
Bike: 177.2 Miles
Swim: 32550 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

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, August 21, 2011
Workout Notes 2011 Week 34
Road Trip!
Soccer Road Trip: Cooler - Check; Chair - Check; Tent - Check; Pull cart (for the tent) - Check; Bicycle - check!

Started Circuits this week. Spent Tuesday through Thursday in Houston at HQ. Back to Dallas Thursday Night. Swim with Ron on Friday. Drive back to Houston with Logan on Friday to Sunday for Logan's Soccer Tournament.

I am tired. Sheesh!

Monday Aug 15: LTF Plano - Circuits WK1 5 mile run(161)

Tuesday Aug 16: LTF Sugarland 500 WU, 500, 300, 2x150 on 2:30, 4x75 on 75, 200 Stroke, 300, 2x150 on 2:30, 6x50 on 55, 200 Stroke - 3200Swim (162)

Wednesday Aug 17: Houston 52 min (recovery ) (Recovery 45) 6 mile run

Thursday Aug 18: Houston - Circuits WK1 (recovery 33) 5 mile run

Friday Aug 19: LTF Plano - 3200 Swim

Saturday Aug 20: Katy to Sugarland (Ave 19.0, CAD 78, ride time 2:39, Alt 205. temp 82 and soupy) 50.5 Miles Bike.

Sunday Aug 21: Katy Texas 42 min (recovery 31) 4.2 miles run.

Weight: 161

Total for the week:
Run - 20.2 Miles
Bike - 50.5 Miles
Swim - 6400 Meters

Total for Aug:
Run: 62.1 Miles
Bike: 122 Miles
Swim: 25400 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

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, August 14, 2011
Workout Notes 2011 Week 33


I figured the running layoff needed to come to end. So this week I decided to go back to the four day a week run schedule and instead ran 5 days. I ran the usual 4 mile loop that i have been doing on Mon and Thursday. Wednesday, I did six easy mile and then Saturday it rained for the first time in two months while I was out doing 9.5 miles. That run saturday is the longest I have gone since April! Tuesday I had a nice solo workout at LTF in the pool. Friday another great swim with Ron at LTD and Sunday OWS with Ron, Harold, Pedro and a bunch of other yahoos. Ron and I did 35 miles on the bike afterwards and then another 20 min run!

Monday Aug 08: LTF Plano - 34 min (recovery 45) 4 mile run(164)

Tuesday Aug 09: LTF Plano - 500WU, 500 Pull, 10x100 on 1:50; 500 Pull; 10x50 on 55; 200 Kick - 3200M Swim (165)

Wednesday Aug 10: LTF Plano 48 min (recovery 42) 6 mile Run (163)

Thursday Aug 11: LTF Plano - 33 min (recovery 61) 4 mile Run (163)

Friday Aug 12: LTF Plano - 500WU, 200Kick, 300Pull, 4x75 on 75, 250 pull, 4x75 on 75, 4x 25 on 30, 50 easy, 2x(3x100on 1:145; 200 pull), 200 kick 3200 Swim (163)

Saturday Aug 13: 75 min, 9.5 mile run

Sunday Aug 14: Pier 121 Marina: 3000 OWS, 36.4 Miles Bike (18.2 ave, 76 CAD, 2:00 Ride Time, 685 Alt, 89 Degrees), 18 min (Recovery 39) 2.4 Mile Run.

Weight: 163-165

Total for the week:
Run - 25.9 Miles
Bike - 36.4 Miles
Swim - 9400 Meters

Total for Aug:
Run: 41.9 Miles
Bike: 71.5 Miles
Swim: 19000 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

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, August 07, 2011
Workout Notes 2011 Week 32


We set five records for heat this week, all above 105 degrees. Saturday I increased the distance on my run from the last couple of weeks. I think I will need to start circuits soon. Sunday I Terry and I had a nice easy ride.

Monday Aug 01: LTF Plano - 500 WU; 5x100(25 kick, 75 swim, 25s/50K/25S, 25S/75K; 25K/75S, 75s/25k); 2x(10x25 kick on 30 Fins, 5x50 on 55; 250 pull); 200 Kickw/fins; 250 Pull, 250 Swim- 3200 Swim(164)

Tuesday Aug 02: LTF Plano - 34 min, 4 mile run (163).

Wednesday Aug 03: LTF Plano 500 WU; 8x50 on 50; 12x25 on 35; 3x(200, 2x100, 4x50 first set 200 steady, 100s moderate, 50s hard, second set 200 moderate, 100 hard, 100 easy, last set 200 hard, 100s, 50s easy); 200 kick - 3200 Swim (164)

Thursday Aug 04: LTF Plano - 34 min, (recovery 44) 4 mile run (165)

Friday Aug 05: LTF Plano - 500 WU, 500 Pull, 5x100 on 1:50, 250 pull, 5x50 on 55, 300 pull, 2x150 on 3:00, 200 kick, 400 pull - 3200 Meter Swim (164)

Saturday Aug 06: 67 min run (recovery 46) - 8 miles run

Sunday Aug 07: Easy Ride with TZ (Ave 16, CAD 70,ride time 2:11, Alt 755 temp 87) - 35.1 miles bike

Weight: 163-165

Total for the week:
Run - 16 Miles
Bike - 35.1 Miles
Swim - 9600 Meters

Total for Aug:
Run: 16 Miles
Bike: 35.1 Miles
Swim: 9600 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

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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Thursday, August 04, 2011
July Workouts
DentonTri13
Ron told me it would not hurt. Liar!

I took 12 days off from running to start July and since then it has generally been easy 4 mile runs every other day in an effort to heal up from track. The first week of July featured the STH 100. And then two days later TZ and I did another 70 miler down to Terrell. That same week we took the kids up to Lake Murray in Oklahoma, and I rode my bike around the lake every day. Then I started swimming four times a week with Ron! Not surprisingly I believe that I have more swim and bike miles this July than any other month previously. I should also mention that we have had record setting weather in dallas. 27 days in a row above 100 degrees this July. We set the all time record for one day this july when the low temperature for the day was 86 degrees - that was an all time high for a low temp for any day in Dallas. Sheesh!

Oh and on the last day of July I did the Pioneer Power Sprint Tri!

First Week of July
Run: 0.0 Miles
Bike: 107.3 Miles
Swim: 4700 Meters

Second Week of July
Run - 3.5 Miles
Bike - 202.7 Miles
Swim - 3200 Meters

Third Week of July
Run - 14.3 Miles
Bike - 65.0 Miles
Swim - 12450 Meters

Fourth Week of July
Run - 14.2 Miles
Bike - 54.4 Miles
Swim - 12800 Meters

Last Week of July
Run - 18.0 Miles
Bike - 54.4 Miles
Swim - 6914 Meters

Total for July
Run: 50 Miles
Bike: 483.8 Miles
Swim: 40064 Meter













Back to:

2011: January * February * March * April * May * June

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 31
DentonTri11
Bringing it home

Monday turned into an easy day after everyone was pounded from a hard weekend. Tuesday Ron turned up at the gym at the same time as me. We did my usual eight mile loop. It was cloudy when we started and the temps were below 100 that and the easy day on Monday made for the best run I had done in a few months. We hit it really hard for Wednesday's Swim. Then after the swim I had Ron and Mary work on my legs and feet. I did an easy four on Thursday which was getting better. Friday everyone was dragging in the pool we did a bunch of 100s and 200s, pretty hard but quit after 2K. Saturday I slept in and did the 805 RBM ride and then I went and registered for the TWU Pioneer Power Sprint Triathlon! Sunday I had a great race finishing eighth overall and posting my best bike performance ever.


Monday July 25: LTF Plano w/ Ron and Harold - 6x200 1200 Swim (164)

Tuesday July 26: LTF Plano w/Ron 62 min, (Recovery 32) 7.8 mile run (161).

Wednesday July 27: LTF Plano W/Ron, Harold and Moody - 4X50; 200 Kick; 8x25; 200 Kick; 50 swim; 50 on 50; 100 on 1:40; 150 on 2:30; 400 on 6:30; 150 on 2:30; 100 on 1:40; 50 on 50; 50 on 50; 100 on 1:40; 150 on 2:30; 300 on 4:45; 150 on 2:30; 100 on 1:40; 50 on 50; 100 stroke; 2800 Meters Swim (163)

Thursday July 28: LTF Plano - 33 min, (recovery 47) 4 mile run (163)

Friday July 29: LTF Plano w/ Harold and Ron - 2000 Meter Swim (163)

Saturday July 30: RBM Ride, (18.9 ave, 79 CAD, 2:02 ride time, Temp 87, Alt 625) 38.3 Miles Bike

Sunday July 31: TWU Pioneer Power Sprint, Swim 914M, Run 6.2 Miles, Bike 16.1 Miles.

Weight: 161-164

Total for the week:
Run - 18.0 Miles
Bike - 54.4 Miles
Swim - 6914 Meters

Total for July:
Run: 50.0 Miles
Bike: 483.8 Miles
Swim: 40064 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

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