Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, October 28, 2012
Workout Notes 2012 Week 43

"Lemmme 'splain this..."


First week of interval work! I was going to enter the Monster Tri this weekend but for a variety of reasons I decided not to do the race. Needed a rest day on Friday - no one in the group was very motivated! Solid Run on Sat!

Mon Oct 22 - Breckinridge 8x90 Max HR 174 - 9 Miles run

Tue Oct 23 - LTF Plano 1 hour tractor seat; 21.0 Miles bike (164)

Wed Oct 24 -

AM LTF Plano - 500WU, 2x( 3x150 on 2:30, 150 kick, 3x150 pull on 2:30, 150 kick) 6x50 on 55 - 3200 Swim (166)

PM LTF Plano - 47 min, (recovery 41) 6 mile run (162)

Thur Oct 25 - Carpenter Park - 12x30 MaxHR 168 7.3 Miles run

Fri Oct 26 LTF Plano Swim w/Ron, Jamie, Deno - 500, 200 kick, 300 pull; 100, 100 pull, 100 kick, 200, 200 pull, 100kick - 1800 M Swim

Sat Oct 27 - 90 min, (recovery 49) 12 mile run

Sun Oct 28 - Mckinney Airport solo. Windy. (Ave 17.4, CAD 75, Ridetime 3:26, Alt 405, Temp 63) 60.1 Miles Bike

Weight:

Total for the week:
Run - 34.3 Miles
Bike - 81.1 Miles
Swim - 5000 Meters

Total For Oct:
Run - 119.5 Miles
Bike - 329.0 Miles
Swim - 26800 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 * 38 * 39 * 40 * 41 * 42

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 42

"How'd I do coach?" "Its where you are."

I was confused on Monday - that should have been 40 min of Fartlek not thirty - oh well. Last week of circuits! Whoop! Big ride on Saturday - started with TZ and VickyP. Vic turned around before we got to NW Highway. I headed to Sunnyvale and TZ went around WRL. Then I decided to tack on the Rockwall 205 segment for an 80 mile loop!

Mon Oct 15 - LTF Plano PM 30 min Fartlek (recovery 25) with 54 min run (161) 6.6 mile run

Tue Oct 16 - LTF Plano 1 hour tractor seat; 20.6 Miles bike (163)

Wed Oct 17 -

AM Breck - 37 min (recovery 44) 4 mile run

PM LTF Plano - 400 Pull; 400; 200 kick; 4x(300, 4x50 on 55); 200 kick - 3200M Swim (163)

Thur Oct 18 - Carpenter Park - Circuits week 9, (Recovery 45) 5.5 miles Run

Fri Oct 19 LTF Plano w/ Jamie, Deno - 500WU 2x(3x200 (swim, kick, pull) on 3:30, 6x75 on 1:30), 3x200 (swim, kick, pull) on 3:30- 3200M Swim

Sat Oct 20 - Three Lakes (ave 17.5, CAD 75, Ridetime 4:31, Alt 820, Temp 58) 78.9 Miles bike

Sun Oct 21 - 64 min, (recovery 43) 8 mile run

Weight: 163

Total for the week:
Run - 24.1 Miles
Bike - 99.5 Miles
Swim - 6400 Meters

Total For Oct:
Run - 85.2 Miles
Bike - 247.9 Miles
Swim - 21800 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 * 38 * 39 * 40 * 41

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, October 14, 2012
Workout Notes 2012 Week 41

Three Inch Chops! Wow!

Slept in this week on Monday and Tuesday - so one day less in the pool. It warmed up quite a bit over the weekend, so not bad for the 92 min run and big ride on Sunday.

Mon Oct 08 - LTF Plano 47 Min Run with 35 min Fartlek (Recovery 41)MaxHR 165 6.1 miles Run (162)

Tue Oct 09 - 1 hour tractor seat; 18.5 miles bike. (162)

Wed Oct 10 -

AM LTF Plano Swim 500; 1000 Pull; 1000; 5x100 on 1:50; 200 kick 3200M Swim (164)

PM LTF Plano - 60 min, (Recovery 51) 8 mile Run (162)

Thur Oct 11 - Carpenter Park - Circuits week 8, (Recovery 26) 5.5 miles Run (162)

Fri Oct 12 LTF Plano Swim w/Deno & Jamie - 500WU 2x(3x200 (swim, kick, pull) on 3:30, 6x75 on 1:30), 3x200 (swim, kick, pull) on 3:30- 3200M (162)

Sat Oct 13 - Murphy, Sharp Farm, Breck - 92 min, (Recovery 58) 12 mile run

Sun Oct 14 - WRL-Sunnyvale loop - (Ave 17.1, CAD 76, Ridetime 3:27, Alt 670, Temp 89) 58.9 Miles Bike


Weight: 162-164

Total for the week:
Run - 31.6 Miles
Bike - 77.4 Miles
Swim - 6400 Meters

Total For Oct:
Run - 61.1 Miles
Bike - 148.4 Miles
Swim - 15400 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 * 38 * 39 * 40

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, October 07, 2012
Workout Notes 2012 Week 40

Perfect Glass of Shiner Octoberfest

Very sore almost all week from the race on Sunday. Swimming strong on Wed and Fri. Temps dropped to the low 50s for the weekend. I was hoping that I would run faster in the cold on Saturday, but I could only manage 92 at what felt like a pretty solid effort.

Sunday I had a great ride and with a strong north wind, I crushed the Dublin Road Strava segment but I had forgotten to start the strava app on my phone! :-P

Mon Oct 01 -

AM LTF Plano w/Pedro - 1000; 8x100 on 1:50; 400 kick; 2x400 pull - 3000M Swim (161)

PM LTF Plano, 35 min - (recovery 40) 4 mile run (160)

Tue Oct 02 - 1 hour tractor seat; 20.8 miles bike (158)

Wed Oct 03 -

AM LTF Plano w/pedro, ron - 500, 200 kick, 300 pull, 10x50 (alt hard-easy), 200 kick, 300 Pull; 5x100 (alt hard, easy), 200 kick, 300 pull - 3000M Swim (160)

PM LTF Plano - 65 min (recovery 42) 8 mile Run

Thur Oct 04 - Breckinridge - Circuits week 7, (Recovery 31) 5.5 miles Run (160)

Fri Oct 05 LTF Plano Swim w/Ron, Harold, Fernando, Deno - 500; 200 kick; 300 pull; 5x100 as 25 hard 75 easy on 1:45; 200 kick; 300 pull; 5x100 as 50 hard, 50 easy on 1:45; 200 Kick; 300 Pull - 3000M Swim (161)

Sat Oct 06 - Murphy, Sharp Farm, Breck - 92 min, (Recovery 47) 12 mile run

Sun Oct 07 - Solo Ride up to McKinney Airport (Ave 18, CAD 79, 2:47 Ride Time, Alt 360, Temp 52) 50.2 miles bike


Weight: 158-161

Total for the week:
Run - 29.5 Miles
Bike - 71 Miles
Swim - 9000 Meters

Total For Oct:
Run - 29.5 Miles
Bike - 71 Miles
Swim - 9000 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 * 38 * 39

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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September Workouts

Logan smokes the girl in orange at ALDC

Spent this month mostly doing circuits and building strength. I had a great century ride with Ron during week 38. And the following week I raced Stonebridge Ranch - my first olympic distance triathlon!

First Week of September
Total for the week:
Run - 7.2 Miles
Bike - 30.6 Miles
Swim - 0 Meters

Second Week of September
Run - 32.9 Miles
Bike - 55.2 Miles
Swim - 6200 Meters

Third Week of September
Run - 31 Miles
Bike - 70.5 Miles
Swim - 6500 Meters

Fourth Week of September
Run - 27 Miles
Bike - 121.2 Miles
Swim - 9508 Meters

Last Week of September
Run - 31.2 Miles
Bike - 24 Miles
Swim - 9804 Meters

Total For September:
Run - 129.3 Miles
Bike - 301.5 Miles
Swim - 32012 Meters

Total for 2012
Run - 1035.9 Miles
Bike - 2461.5 Miles
Swim - 314776 Meters














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

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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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