Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, August 19, 2012
Workout Notes 2012 Week 33

AA50 DFW to LHR

Still was tired this week - and still blaming the hour with Mongo as the reason. Wednesday, Flew to London after killer 4K swim with Ron. Arrived Thursday Morning on the RedEye, went to work, had dinner with Raj and then did a 30 min run! Woke up Friday morning had another nice run. Sat I could only muster 30 min before heading to the airport and flying to Mumbai!


Monday Aug 13: LTF Plano w/Ron, Bradon, Pedro - 500; 150Kick; 250 pull; 200 as 150 steady 50 hard; 200 as 25 Hard 150 steady; 200 as 50 hard 150 steady; 200 as 75 hard 75 steady 25 easy; 200 as 100 hard 50 steady 50 easy; 200 kick; 200 gear; 400 as 200 hard 200 steady; 100 kick; 150 3,5,7 breathing - 2950 Swim (166)

Tuesday Aug 14: 70 min; (Recovery 46) 8 mile run

Wednesday Aug 15: AM LTF Plano w/Ron and Bradon - 1000; 4x(250 as 200 gear, 50 fast); 400 as 200 steady, 200 Moderate; 100 kick; 400 pull; 100 kick; 2x200 10s rest; 100 kick; 2x200 pull; 100 kick - 4000M Swim (165)

Thursday Aug 16: London Run 3o min (Recovery 38) 3.3 Miles Run

Friday Aug 17: London Run 53 Min (Recovery 22) 6.2 miles run

Saturday Aug 18: London Run 33 min (Recovery 27) 3.6 Miles run

Sunday Aug 19: Hyatt - 60 min Lifecycle 20 Miles Bike; 30 min Swim - 1200M

Weight: 165-166

Total for the week:
Run - 21.1 Miles
Bike - 20 Miles
Swim - 8150 Meters

Total For Aug:
Run - 63.1 Miles
Bike - 127.1 Miles
Swim - 27150 Meters

2012 - 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

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, August 12, 2012
Workout Notes 2012 Week 32
Three State Titles For Reagan
Three State Titles For Reagan

I had been doing my Tuesday and Thursday runs in the early AM to beat the heat. But for various work related reasons I needed to do both at noon. The dehydration caused the soreness in my left Achilles to flair up. Also on Thursday I had Mongo give me an hour massage, which I was still feeling on Sunday's run!


Monday Aug 6: w/ron, Moody - 600; 200 kick; 300 Pull; 400; 2x200 as 100 hard, 100 easy; 200 kick; 400 pull; 200 kick; 400 steady; 3100 Swim (167)

Tuesday Aug 7: LTF Plano - 63 min; (recovery 45) 8 mile run (162)

Wednesday Aug 8: LTF Plano w/ron, pedro, bradon - 400; 1000; 200 kick; 1000 as 200 hard, 600 steady, 200 Hard; 200 kick; 5x100 in 85 on 1:40; 200 gear; 3500M Swim (165)

Thursday Aug 9: LTF 49 min, (Recovery 38) 6 mile run (162)

Friday Aug 10: LTF - 50; 300 swim; 300 pull; 300 kick; 400 steady; 2x200 as 100 hard, 100 easy; 400 pull; 4x100 as 25 fly, 75 easy; 400 as 100 hard, 200 steady, 100 hard; 200 kick; 400 pull; 400steady; 200 kick - 4350 (166)

Saturday Aug 11: Frisco Tri Ride (Ave 18.6, CAD 78, RideTime 3:13, Alt 800, Temp 82) 60 mile ride

Sunday Aug 12: Murphy, Breck - 98 min, (recovery 33) 12 mile run

Weight: 162-167

Total for the week:
Run - 26 Miles
Bike - 60 Miles
Swim - 10950 Meters

Total For Aug:
Run - 42.0 Miles
Bike - 107.1 Miles
Swim - 19000 Meters

2012 - 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

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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July Workouts
Pedro Wins the TWU Event!
My man Pedro crushed me in the TWU Sprint Tri

As has been the case the last couple of years, July was a recovery month from Track. Pretty much I spent the month getting over PF in the right foot and Tendinitis in left Achilles. That said, it was the most running volume I have done in July in a long time. Swim and Bike were good too.

Won Grand Masters at the TWU sprint as well.


July 1: 2000M OWS, 9.3 Mile Run

First Week of July
Total for the week:
Run - 23.9 Miles
Bike - 208 Miles
Swim - 7000 Meters

Second Week of July
Run - 32 Miles
Bike - 60 Miles
Swim - 9000 Meters

Third Week of July
Run - 27.7 Miles
Bike - 73.8 Miles
Swim - 8700 Meters

Fourth Week of July
Run - 19.1 Miles
Bike - 46.6 Miles
Swim - 9706 Meters

Last Week of July
Run - 4 Miles
Bike - 0 Miles
Swim - 2200 Meters

Total For July :
Run - 116.0 Miles
Bike - 388.4 Miles
Swim - 38606 Meters

Total for 2012
Run - 802.1 Miles
Bike - 1955.9 Miles
Swim - 242689 Meters














Back to:

2012: January * February * March * April * May * June

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 31

New Shoes - First Pair of Pure Flows!

Legs were very sore after Sunday's race!

Mon July 30: LTF Plano 500, 200kick; 300 pull; 500; 500 pull; 200 kick - 2200M Swim (165)

Tue July 31: 38 min, (recovery 36) 4 mile run

Wed Aug 1: LTF Plano 500; 5x100 on 150; 2x(250 pull; 250); 2x(150 pull, 150); 4x50 on 55; 4x50 pull on 55; 200 kick 3200 M Swim (166)

Thurs Aug 2: Murphy/Breck - 69 min, (recovery 43) 8 mile run

Fri Aug 3: w/ ron, pedro, deno, moody, fernando - 350WU; 5x100 steady 5s rest; 200 pull; 200 kick; 4x100 Steady 5s rest; 150 Pull; 150 Kick; 3x100 Mod Hard 5s rest; 100 pull; 100 kick; 2x100 hard 10s rest; 100 kick; 100 easy - 2850M Swim

Sat Aug 4: RBM 905 Ride (Ave 19.4, CAD 83, Time 2:25, Alt 765, Temp 95) 47.1 Miles Bike

Sun Aug 5: 2000M OWS; 62 min; 8 mile run

Weight: 165-166

Total for the week:
Run - 20.0 Miles
Bike - 47.1 Miles
Swim - 10250 Meters

Total For July:
Run - 116.0 Miles
Bike - 388.4 Miles
Swim - 38606 Meters

Total For Aug:
Run - 16.0 Miles
Bike - 47.1 Miles
Swim - 8050 Meters


2012 - 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

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, August 05, 2012
Workout Notes 2012 Week 30


Race Week! Good work leading up the race. Dialed back Thursdays run and Saturday's bike.


Monday July 23: LTF Plano w/Ron, Moody - 500; 50; 500; 200kick; 400 pull; 500; 200 kick; 300 pull; 50 for time (33) 2700 Swim (165)

Tuesday July 24: - 67 min; (recovery 41) 8 mile Run

Wednesday July 25: LTF Plano w/Ron, Pedro and Moody - 500; 200 Kick; 300 Pull; 300 Steady; 100 kick; 300 pull; 300 Fast; 100 kick; 6x100 as 25 fast, 75 Steady; 100 kick - 2800 Swim Swim (166)

Thursday July 26: (Recovery 37) 6 mile Run,

Friday July 27: LTF Plano Swim 500, 200 kick, 300pull; 2x(200 swim, 200 kick, 200 pull); 2x100; 200 kick, 200 pull; 200 swim, 200 kick - 3200 swim (168)

Saturday July 28: Easy Bike with Victoria (Ave 16.2; CAD 69; Ride Time 1:53; Alt 580; Temp 80 30.5 Miles Bike

Sunday July 29: TWU Sprint Race 16.1 Miles Bike; 1100Y Swim (1106M); 5.1 Miles run.

Weight: 165-168

Total for the week:
Run - 19.1 Miles
Bike - 46.6 Miles
Swim - 9706 Meters

Total For July:
Run - 112.0 Miles
Bike - 388.4 Miles
Swim - 36406 Meters

2012 - 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

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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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