Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, September 23, 2012
Workout Notes 2012 Week 38

Third 100 Mile ride this year. This time up to Lake Texoma

I continued to feel strong this week. I had a particularly good set with Ron on Friday. Saturday it took some focus to stay at a 7:30 pace on my run. Sunday I rode up to Oklahoma with Ron. My legs felt dead from the start, but I managed to hang on for most of the ride and did not feel too trashed afterwards.


Mon Sept 17 -
AM LTF Plano w/Ron, Pedro, Alex - 550; 200 kick; 300 pull; 400; 100 kick; 300; 100 kick; 200; 100 kick; 100; 100 Kick; 200 pull - 2650M Swim (164)

PM Carpenter Park Circuits Week 5 (Recovery 21) 5.5 miles run (160)

Tue Sept 18 - LTF Plano 60 min Tractor Seat, (Recovery 45) 21.2 Miles Bike (159)

Wed Sept 19 -

AM LTF Plano w/Ron, Pedro - 500, 200 kick; 300 pull; 12x100 as (on 1:45, 1:40, 1:35, 1:30, 2x1:45, 2x1:40, 2x1:35, 1:30) 200 kick; 300 pull; 300 steady; 200 kick 3200 Swim (162)

PM LTF Plano - 61 min, (recovery 49) 8 mile Run (158)

Thur Sept 20 - Circuits week 5, (Recovery 22) 5.5 miles Run (158)

Fri Sept 21 LTF Plano Swim w/Ron, Fernando - 500, 200 kick, 300 pull, 24x100 as (1 each on 1:35, 1:30, 1:25, 1:20, then 2 each, then 3 each), 200 kick, 400 pull. 4000Y 3658M Swim

Sat Sept 22 - 60 Min, (recovery 33) 8 mile Run

Sun Sept 23 - Bike to Oklahoma (and Back) with Jace and Ron (Ave 19.2, CAD 79, Ride Time 5:12, Alt 710, Temp 81) 100.0 Miles Bike.


Weight: 158-164

Total for the week:
Run - 27 Miles
Bike - 121.2 Miles
Swim - 9508 Meters

Total For Sept:
Run - 98.1 Miles
Bike - 277.5 Miles
Swim - 22208 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 * 33 * 34 * 35 * 36 * 37

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, September 16, 2012
Workout Notes 2012 Week 37

Picked up a keg of Shiner Octoberfest this week.

Mon Sept 10 - Carpenter Park Circuits Week 4 (recovery 27) 5.5 miles run (160)

Tue Sept 11 - 60 minutes Lifecycle, 20.2 Miles Bike (162)

Wed Sept 12 -

AM LTF Plano w/Ron & Pedro 1100; 200kick; 200 pull; 400; 4x100IM; 4x100 as 75 steady 25 hard; 100 kick; 300 pull; 2x100 as 50 steady, 50 hard; 100kick - 3400 Swim (162)

PM LTF Plano - 64 min, 8 mile run (157)

Thur Sept 13 - Circuits week 4, 5.5 miles Run (159)

Fri Sept 14 LTF Plano Swim w/Ron, Pedro, Alex - 500; 200 kick; 300 pull; 300 steady; 3x100 IM; 100 kick; 200 pull; 3x100 as easy, steady, hard; 300 pull; 2x150 3-5-7 breathing; 6x50 as odd 50 band only; 100 kick - 3100 Swim. (163)

Sat Sept 15 - 90 Min, (recovery 45, MAXHR 183) 12 mile run

Sun Sept 16 - McKinney Loop (Ave 18.3, CAD 78, ridetime 2:45, alt 585, temp 71) - 50.3 Miles bike


Weight: 157-163

Total for the week:
Run - 31 Miles
Bike - 70.5 Miles
Swim - 6500 Meters

Total For Sept:
Run - 71.1 Miles
Bike - 156.3 Miles
Swim - 12700 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 * 33 * 34 * 35 * 36

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, September 09, 2012
August Workouts

Jet Airways Flight 130 From BOM to LHR. In August I spent over 40 hours trapped in airplanes!

August was spent trying to get my running improved. I felt very slow the whole month. Also I spent a week and a half overseas. In the past I have been able to get in some good workouts in London and India. This trip I was very tired the whole time and opted for lighter work.

First Week of August
Total for the week:
Run - 16.0 Miles
Bike - 47.1 Miles
Swim - 8050 Meters

Second Week of August
Run - 26 Miles
Bike - 60 Miles
Swim - 10950 Meters

Third Week of August
Run - 21.1 Miles
Bike - 20 Miles
Swim - 8150 Meters

Fourth Week of August
Run - 22.4 Miles
Bike - 56.7 Miles
Swim - 4000 Meters

Last Week of August
Run - 19 Miles
Bike - 20.3 Miles
Swim - 8925 Meters

Total For August:
Run - 104.5 Miles
Bike - 204.1 Miles
Swim - 40075 Meters

Total for 2012
Run - 906.6 Miles
Bike - 2160 Miles
Swim - 282764 Meters














Back to:

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

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 36

Logan and her teammates celebrate their championship at the ALDC

Monday morning, Labor Day, I found myself in Austin as Logan's team was playing in the Austin Labor Day Tournament where they won the Championship. I was still sore from my bike crash on Saturday. I had a really nice run on Monday Morning at ODT down through UT to the State Capital and back. Followed that up with a nice swim with Ron on Wednesday and a hard solo swim on Friday. Saturday I sandwiched a run between Logan's soccer game and Marissa's. It was the first time in months I was able to keep 7:30 pace for a 12 mile loop. Of course my HR was off the charts for the last few miles! :-) I wound up the week with a nice ride with Terry, Kambiz and a couple of other guys on Sunday morn.


Mon Sept 3 - 87 min run; (Recovery 37) 9.9 Miles

Tue Sept 4 - Carpenter Park Circuits Week 3 (Recovery 44) 5.5 miles run

Wed Sept 5 - LTF Plano w/Ron - 500, 200 kick, 300 pull, 400 every 4th 25 stroke, 100 kick, 400 pull, 100 kick, 400 every 4th 25 hard, 100 kick, 200 first and fifth 25 hard, 100 kick, 4x50 as 25 hard, 25 easy - 3000M swim (163)

Thur Sept 6 - Circuits week 3 (recovery 30) 5.5 miles run (161)

Fri Sept 7 LTF Plano Solo - 400; 2x(200, 200 pull); 4x(2x25on 20; 2x25 on 25; 2x25 on 30; 200 on 3:20); 2x(50 on 50; 100 on 95; 2x25 on 30); 200 kick - 3200M Swim (163)

Sat Sept 8 - Murphy Breck 90 min, (recovery 44, MAX HR 180) 12 miles Run

Sun Sept 9 - W/TZ and crew Lavon-McKinney Loop (Ave 16.4, CAD 74, RideTime 3:22, Alt 520, Temp 61) 55.2 Miles Bike.


Weight: 161-163

Total for the week:
Run - 32.9 Miles
Bike - 55.2 Miles
Swim - 6200 Meters

Total For Sept:
Run - 40.1 Miles
Bike - 85.8 Miles
Swim - 6200 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 * 33 * 34 * 35

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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Workout Notes 2012 Week 35

Ouch


I got off to a good start for my first week back from India, however, the weigh in at 156 on Wednesday suggested serious dehydration. At least I was not peeing blood. Friday I drove Logan to Austin for the Austin Labor Day Soccer Tournament. Saturday morning I went out for a ride on the bike and hit a pot hole in the road. A spoke on the front wheel bent sending the rim out of true which grabbed the brake and sent me to the ground. Not good. Road rash, nasty contusion on my left wrist.


Monday Aug 27

AM - LTF Plano w/Ron - 550; 200 kick; 300 pull; 450; 150kick; 2x200; 100 kick; 400 pull 100 kick. 2600 M Swim

PM - Carpenter Park - Circuits Week 2 - (Recovery 33) 5.5 miles run. (160)

Tuesday Aug 28 - LTF Plano - 60 min Lifecycle; (Recovery 51) 20.3 miles Bike

Wednesday Aug 29 -

AM - LTF Plano w/Ron, Pedro - 300; 200 kick; 300 pull; 24x100 as (4x on 1:40, 1:35, 1:30, 1:30, 8 on 2x 1:40, 1:35, 1:30, 1:30, 12 on 3x 1:45, 1:40, 1:35, 1:30) 75 kick; 3325M Swim

PM = LTF Plano Run 63 min; (Recovery 38) 8 miles run(156)

Thursday Aug 30 - Carpenter Park Circuits Week 2 (Recovery 28) 5.5 Miles Run(158)

Friday Aug 31 - LTF Plano w/Ron - 500; 200 kick; 300 swim; 4x50 as 25 hard, 25 easy; 12x100 as (4x on 1:40, 1:35, 1:30, 1:30, 8 on 2x 1:40, 1:35, 1:30, 1:30); 300 pull; 200 kick; 100 - 3000

Saturday Sept 1 - Austin: (Ave 17.3, CAD 79, RideTime 1:46, Alt 715, Temp 80) 30.6 mile bike

Sunday Sept 2 - Austin 64 min (Recovery 33) 7.2 mile run

Weight: 156-160

Total for the week:
Run - 26.2 Miles
Bike - 50.6 Miles
Swim - 8925 Meters

Total For Aug:
Run - 104.5 Miles
Bike - 204.1 Miles
Swim - 40075 Meters

Total For Sept:
Run - 7.2 Miles
Bike - 30.6 Miles
Swim - 0 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 * 33 * 34

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