Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, January 06, 2013
Workout Notes 2013 Week 1

Reagan on Bars

Last week off of work! Third week in a row with record Swim Volume! Whoop! Got on the TT bike on Saturday for the first time in months. Achilles still sore.

Mon Dec 31 - LTF Garland - 600 WU; 2x200 as 100Kick, 100 swim; 8x50 as 4 on 60 then 4 on 50; 300, 2x150 as 50 base, 50 pace, 50 hard 15sec rest; 300p ull, 3x100 as base, pace, hard 10 sec rest; 300; 4x75 on 75; 300 pull; 6x50 on 60; 2x100 choice, easy. 4000 Meter Swim (Swim 77) (163)

Tue Jan 01 - McKinney Loop with TZ and CP (Ave 15.3, CAD 76, Ridetime 3:48, Alt 425, Temp 43) - 58.3 miles bike

Wed Jan 02 -

LTF Garland - 400WU, 200kick/fins, 200 pull, 4x75 on 90 last 25 hard, 100 pull, 200 swim, 4x50 on 1 - 25 hard/easy, 200 pull, 8x25 on 30, 200 swim; 4x50 on 1 hard/easy, 200 pull, 8x25 on 30, 200 pull, 200 Kick/Fins - 3200 Swim 78

36 min - 4.1 mile run. (162)

Thur Jan 03 -

LTF Garland 600WU, 200 kick, 200 pull, 4x(3x100 on 1:45, 200 (alt kick, pull)); 200, 4x50 on 60; 200 kick, 200 pull; 150 as 3,5,7; 50; 4000 (163)

3x miles road (Ave 17.2, CAD 84, Ridetime 72, alt 195, temp 52) - 20.7 Miles Bike

Fri Jan 04 -

LTF Plano w/Ron, Pedro, Jamie - 400: 200 kick; 4x50 first 25 IM Order; 250 gear; 100; 100; 100 kick; 200; 2x100 on 1:50; 100 kick; 300 gear; 3x100 on 1:50; 100 kick; 150 3-5-7; 4x25 as 2x Hypoxic, 2x band only); 400 Swim - 3200M Swim

60 min Tractor seat - 21.1 Miles bike (160)

Sat Jan 05 - Breakfast Ride with Ron and Jamie - (Ave 16.3, CAD 75, RideTime 2:36, Alt 450, Temp 43) 42.4 Miles Bike

Sun Jan 06 -

LTF Garland - 600WU, 400(200easy, 200steady), 8x50 4 on 60, 4 on 50, 4x100 hard 15s rest, 400 as 200 steady, 100 easy, 100 hard, 4x50on 60, 4x75 on 75, 2x150 3-5-7 breathing; 4x100 easy 15s rest; 2x200 steady, 200 as 25 easy, 25 stroke -4000 Swim

32 min from LTF Garland - 4 mile run (159)

Weight: 159-163

Total for the week:
Run - 8.1 Miles
Bike - 142.5 Miles
Swim - 18400 Meters

Total For December:
Run - 86.2 Miles
Bike - 279.3 Miles
Swim - 49100 Meters

Total For January:
Run - 8.1 Miles
Bike - 142.5 Miles
Swim - 14400 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 * 43 * 44 * 45 * 46 * 47 * 48 * 49 * 50 * 51 * 52

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