Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, March 03, 2013
Workout Notes 2013 Week 9


I focused on running faster this week - with Fartlek on Monday, Intervals on Thursday, and easy distance runs at 7:30 pace on Wednesday and Saturday. Meanwhile I was strong the bike as well. Over 21 miles on Tuesday on the Trainer, and I knocked 5 seconds off my hill time on Saturday. Sunday it was cold, and I decided to ride with RBM. I got out the road bike to ride with the Roadies but right at light at Bethany I snapped my shift cable. That meant a 10 mile single gear ride into a 20 MPH wind!! Got home and switched to the tribike. Road back out to Allen - found the group nearly right where I left them and then road back in. Interesting. Good Swims as well - Solo most of the week as Ron was in Tuscon.


Mon Feb 25 -

LTF Plano Swim 88 w/Pedro 500, 5x50 (kick, swim, etc with fins) on 60, 250 pull, 2x150 (Pull, swim, kick w fins), 3x(8x25 on 30; 100 pull; 6x50 pull on 50, 55, 60), 100 kick fins - 3200 Meters Swim(164)

LTF Plano - 30 min Fartlek 8 mile run(160)

Tue Feb 26 - LTF Plano 60 Min Lifecycle; 21.2 Miles Bike (159)

Wed Feb 27 -

LTF Plano - Swim 89 - 5x100 - Swim, kick, IM, Pull, Swim; 8x50 side kick; 12x25 as 4x(hypoxic, hard, easy); 8x50 drillls with fins as 4x(25 left pull, 25 water polo, 25 right pull, 25 fist); 4x(12x25 hard, easy; 50 double back); 2x50 seal swim (12.5 scull, flip, 12.5 hard, flip, 12.5 polo, touch bottom, 12.5 fly); 100 kick 3100 (163)

LTF Plano 60 min, 8 mile Run (160)

Thur Feb 28 - Carp Park 10x70s Intervals 8.4 Miles Run(162)

Fri Mar 01 - LTF Plano Swim 90 - 500WU, 5x 100 swim build on 2, 5x(100 kick fins, 100 pull, 100 swim), 200 Kick fins, 250 pull, 250 swim - 3200 Meter Swim (163)

Sat Mar 02 -

Murphy Plano Breck 139 Min - 13.2 Miles Run

3xMiles Road Hills - 21.0 Miles Bike

Sun Mar 03 -

RBM Ride - 49.2 Miles Bike

LTF Allen - 3x1000; 200 Kick - 3200M swim (160)


Weight: 159-164

Total for the week:
Run - 37.6 Miles
Bike - 91.4 Miles
Swim -12700 Meters

Total For February
Run - 128.5 Miles
Bike - 355.7 Miles
Swim - 38450 Meters

Total For March
Run - 13.2 Miles
Bike - 70.2 Miles
Swim - 3200 Meters

2013 Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8

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