Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Monday, May 28, 2012
Workout Notes 2012 Week 21

End of an Era

Monday May 21 - LTF plano - 500, 5x100, 200kick, 200, 400 pull, 300, 300 pull, 200, 200 pull, 4x100 - 3200Y 2926M Swim (168)

Tuesday May 22 60 in bike 20.3 miles (166)

Wednesday May 23 1000; 200 as 2x(50kick, 50 swim); 200 pull; 2x100 on 1:45; 2x50 on 50; 200 as 2x(50kick, 50 swim); 200 pull; 5x100 on 1:50; 200 kick; 4x100 on 1:50 - 3200 Swim (165)

Thursday May 24 60 min lifecycle 21.2 miles bike; (163)

Friday May 25 LTF Plano w/Ron, Harold, Deno, Braden, and Jamie - 400; 200kick; 300 pull; 4x50 with first 25 IM order; 4x100 first 25 IM order; 200 kick; 300 pull; 2x150 3-5-7 breathing; 4x25 hypoxic; 4x50 band only; - 2600Y, 2377M Swim (165)

Saturday May 26 SMU Track 2x500 (recovery 31) 7.0 Miles Run

500 - 16.7, 33.2 (16.5), 50.3 (17.1), 68.3 (18.0), 86.1 (17.8) MaxHR 178
500 - 16.7, 33.0 (16.3), 50.2 (17.2), 67.9 (17.7), 85.4 (17.5) MaxHR 183

Sunday May 27 Pier 121 Marina - 2000M OWS, 62 Min (recovery 48) 8 mile run.

Weight: 163-168

Total for the week:
Run - 13.5 Miles
Bike - 41.5 Miles
Swim - 10503 Meters

Total For May
Run - 55.0 Miles
Bike - 291.5 Miles
Swim - 32563 Meters

2012 - Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19 * 20

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 * 48 * 49 * 50 * 51 * 52 * 53

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, May 20, 2012
Workout Notes 2012 Week 20

Look what the cat dragged in!

I was all set to run the track meet on Monday, however my right heal was badly inflamed. In an usual move for me, I decided to take two weeks with no running. I cant remember the last time I had not run for seven days in a row!

Monday May 14 - LTF Plano - 500; 400; 4x50 Band; 200 kick; 400 swim - 1700M swim (168)

Tuesday May 15 - LTF Plano 60 min lifecycle 21.3 miles bike (165)

Wednesday May 16 - LTF Plano - 500; 4x100 as 1x50kick/50swim, 2x100 pull, 1xkick/swim; 4x100 on 1:40; 8x25 on 30 as 2xEasy,1xhard,3xeasy,2xhard; 50 on 50; 100 on 90; 150 on 2:20; 2x(50 on 50; 100 on 1:35; 150 on 2:40); 3x(50 on 50; 100 on 1:45; 150 on 2:45); 200 as 50Kick, 50swim; 12x25 as 3xeasy, 1xhard, 2xeasy, 2xhard, 1xeasy, 3xhard; 200 swim; 4000 M Swim(164)

Thursday May 17 - LTF Plano 60 min lifecycle 21.2 miles bike (165)

Friday May 18 - LTF Plano 500WU, 400Pull, 300, 200Pull, 200kick Fins, 200, 300Pull, 400, 500Pull, 200 Kick Fins - 3200 M Swim (165)

Saturday May 19 - El Bee Jay Loop (Ave 17.1, CAD 80, Ride Time 1:58, Alt 795, Temp 70) 33.9 Miles Bike

Sunday May 20 - Tim Ellis Memorial Ride w/TZ (Ave 16.0, CAD 68, Ride Time 2:08, Alt 590, Temp 72) 34.3 Miles bike

Weight: 164-168

Total for the week:
Run - 0 Miles
Bike - 110.7 Miles
Swim - 8900 Meters

Total For May
Run - 41.5 Miles
Bike - 250.0 Miles
Swim - 22060 Meters

2012 - Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18 * 19

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 * 48 * 49 * 50 * 51 * 52 * 53

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, May 13, 2012
April Workouts

Too much Travel!

I spent two weeks in a row on the road this month. For the second week of April I was trapped in a hotel/casino in Reno for business. It was really exhausting, and while I ran every day, it was not quality. I was able to come home that weekend, but I turned around and spent the next week in San Jose for more meetings - not quite as exhausting. At least in SJC I managed to get a couple of really solid runs in with MD Kail!


Sunday April 1: WRL Loop with VickyP and MJones, (Ave 16.5, CAD 74, 3:19 ride time, ALt 940, Temp 71) 54.8 miles bike.

First Week of April
Run - 25.8 Miles
Bike - 57.8 Miles
Swim - 9600 Meters

Second Week of April
Run - 37.8 Miles
Bike - 57.6 Miles
Swim - 9250 Meters

Third Week of April
Run - 26.8 Miles
Bike - 74.2 Miles
Swim - 3000 Meters

Fourth Week of April
Run - 38.5 Miles
Bike - 54.2 Miles
Swim - 2900 Meters

Last Week of April
Run - 8.8 Miles
Bike - 0.0 Miles
Swim - 2850 Meters

Total For April:
Run - 137.7 Miles
Bike - 298.6 Miles
Swim - 27600 Meters

Total for 2012
Run - 544.5 Miles
Bike - 909.4 Miles
Swim - 135900 Meters














Back to:

2012: January * February * March

2011: January * February * March * April * May * June * July * August * September* October * November * December

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 2012 Week 19

New Rubber on the Bike.

Weird schedule this week, as I was hoping to ride the bike on Sat with TZ, but it was wet so instead it was track Saturday and weird Thurs, Friday back to back swim!

Track on Monday! Woo hoo!


Monday May 7

AM - LTF Plano 1000; 1000 pull; 5x100 on 1:50; 300 Pull; 4x50 on 55; 200 kick - 3200 Swim

PM - Carpenter Park - 10x30 MaxHR 172 7 miles run(164)

Tuesday May 8 - LTF Plano 60 min Lifecycle, 20 miles bike (163)

Wednesday May 9 - PSHS - 6x300 (recovery 23) 7.75 Miles Run

300 - 20.0, 38.1 (18.1), 56.3 (18.2) MaxHR 162
300 - 18.1, 35.8 (17.7), 53.2 (17.4) MaxHR 161
300 - 17.9, 35.2 (17.3), 52.0 (16.8) MaxHR 170
300 - 17.9, 35.0 (17.1), 51.7 (16.7) MaxHR 174
300 - 17.2, 34.2 (17.0), 50.9 (16.7) MaxHR 175
300 - 17.2, 33.9 (16.7), 50.3 (16.4) MaxHR 175

Thursday May 10 - LTF Plano - 500 WU, 2x(6x50 on 55, 4x100 (25 kick, 75 free; Swim-Kick-Swim; etc) on 2, 300pull), 300 swim, 200 pull, 200 kick w/fins 3200M Swim (165)

Friday May 11 - LTF Plano w/Ron, Pedro, Harold, Deno and Alex - 2x100IM, 400 pull; 2x200; 200 kick; 2x100 first 25 hard; 400; 200 kick; 2x100 every other 25 hard; 200; 2x100 on 90; - 2600M swim (166)

Saturday May 12 SMU 600 TT - 5.25 Miles run

600 - 34.9, 1:10.6 (35.7), 1:49.9 (39.3)

Sunday May 13 - RBM Ride (Ave 17.9, CAD 76, Ride Time 2:54, Alt 540, Temp 77) Miles Bike 52.0.

Weight: 163-166

Total for the week:
Run - 20 Miles
Bike - 72.0 Miles
Swim - 9000 Meters

Total For May
Run - 41.5 Miles
Bike - 139.3 Miles
Swim - 13160 Meters

2012 - Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17 * 18

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 * 48 * 49 * 50 * 51 * 52 * 53

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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Tuesday, May 08, 2012
Workout Notes 2012 Week 18

Hardware

Crazy week. Intervals, first track workout and then the McKinney Triathlon. I saw Ron on Monday, and my right heel was inflamed badly. In spite of that I had an amazing race at the McKinney Triathlon on Sunday. Go figure!?!

Monday April 30

AM LTF Plano with Ron, Harold and Alex - 400 Swim; 200 Kick; 300 pull; 5x100 as first 25 fast 10s rest; 200kick; 300 pull; 450 as 100 easy, 150 steady, 100 easy; 100 hard; 200 kick; 300 pull - 2850M Swim

PM 10x70 Carpenter Park (163) MaxHR 181 8.8 Miles run

Tuesday May 1 LTF Plano 60 min lifecycle 21 miles bike(163)

Wednesday May 2 Northwood Park 10x45 MaxHR 181 7.3 Miles run (163)

Thursday May 3 LTF Plano - 500WU, 500pull, 2x(250, 250 pull) on 4:45, 2x(2x125, on 2:15, 2x125pull on 2:15), 200 Kick w/fins - 3200 Swim (165)

Friday May 4 - Plano High School 700, 500 (recovery 30) 7 miles run

700- 36.8; 77.0 (40.2); 1:57.4 (40.4); 2:17.2 (19.8) MaxHR 175
500- 18.2; 36.3(18.1); 55.8(19.5); 65.4 (19.6); 1:33.4 (18.0) MaxHR 180

Saturday May 5 - El Bee Jay Ride with TZ and JaneZ (Ave 15.5, CAD 71, Ride Time 209, Alt 855, Temp74) 33.3 Miles Bike

Sunday May 6 - Historic McKinney Triathlon 960M Swim, 13 Mile bike (CAD 94, Alt 760, Temp 77), 7.2 Miles Run.

Weight: 163-165

Total for the week:
Run - 30.3 Miles
Bike - 67.3 Miles
Swim - 7010 Meters

Total For April:
Run - 137.7 Miles
Bike - 298.6 Miles
Swim - 27600 Meters

Total For May
Run - 21.5 Miles
Bike - 67.3 Miles
Swim - 4160 Meters

2012 - Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15 * 16 * 17

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 * 48 * 49 * 50 * 51 * 52 * 53

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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Race Report Historic McKinney Triathlon
For the first time ever, the weather was perfect for the Historic McKinney Triathlon. I was not sure however, if I was ready after being out of town for several weeks and completely out of my usual training schedule.

I thought I had left early enough to be one of the first to arrive, but the parking lot at McKinney high was already nicely filled up by the time I got there! Still I had plenty of time. I got all of my stuff together and set up my transition area without much fuss. From there it was into the pool for a warmup. No one was actually in the pool, so I got things started with my usual warmup: 250 easy, 250 every other 25 hard, 250 easy. I also threw in 25 Fly for my last hard 25!

I had been given number 7 but only four people wanted to start in front of me. They gave us plenty of room between swimmers, I was off just as the first swimmer hit the wall for 50 yards. I caught up to the girl in front of me right at 150 yards. I got by her with no problems and then had smooth water in front of me. I was out of the water in 4:05 a 12 second improvement over last year.

It was a long run to transition, as they had to detour around some construction at McKinney High school. My transition was a bit too long due to difficulties getting the speed suit over the timing chip. However I got out of transition faster than one of the two swimmers that were ahead of me.

I caught the guy leading the race right as we headed down Mill Street into the boonies. I was hammering the bike pretty hard with high cadence. It was nice to ride this race without water on the road! It was just me and the motorcycle. When we got to the turnaround, I could see that I had a pretty decent lead on the next bikers. I thought I had a very good chance to hold the lead until transition.


First off the bike

Indeed I made it to transition in the lead and managed to get my shoes on with little fuss. Someday I will need to learn to run with no socks. Due to the construction, I was not sure exactly which way to go out of Transition. Luckily everyone was watching me, so I had lots of help. It was then that I realized that the switch the run route to go in the opposite direction compared to the past two years! Ok then! My legs were pretty trashed, but I pushed as hard as I could and then when I got to the first hill, I remembered how steep it was going downhill. Man that was a muther! After the first mile, the legs felt better. It would have been nice to have someone to push me along, however. Coming back to the high school there was a nice long downhill section where you could really open it up. I kept the hammer down and come through as the first finisher with 1:04:46 gun time.


First across the line

For the second year in a row, I lead the race in the bike and the run. But this was the first time *ever* that I was not passed in a race, and the first time that I lead the race without the help of the leaders getting lost! My bike time was 34:10 which was good for 6th place, probably my highest bike placement ever. And second in the swim, is also my highest swim placement ever! All of that was good for third overall and my second "grandmaster" overall award.

Also ToddB placed in his AG, TZ won the geezer division and JaneZ won first overall female! Great showing from da crew!




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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