Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, January 27, 2013
Workout Notes 2013 Week 4

Marissa and Logan Playing together for Plano East Varsity

This week was still pretty crazy with PESH Soccer - Five Games. Logan got to play with the Varsity during the Lewisville cup and started the last game too boot. I started to have some nasal drainage of some pretty gross stuff Thursday and Friday. I took some AlkaSeltzer Cold Medicine to dry that crap up on Friday Night. Saturday morning I slept in a bit and it was really wet out. Rather than get on the bike I headed out for a run and really felt great. Knocked out 8 miles more than I had done since Dec 15. Nice to be feeling that good on a run! Very happy.

Mon Jan 21 -

LTF Plano Swim 50 kick; 100 Gear; 2x(100 on 1:45; 50 on 60; 150 on 2:45; 50 on 60; 100; 100 kick) 2x225 as 75 steady, 75 mod hard, 50 easy, 25 hard; 200 kick; 2x225 gear; 100 kick; 2x225 as 75 steady, 75 mod hard, 50 easy, 25 hard; 100 kick; 100 swim; 3100M (164)

Circuits Week 2 - 4.9 Miles Run (162)

Tue Jan 22 - LTF Plano Tractor Seat - 21.7 Miles Bike (-)

Wed Jan 23 - LTF Plano w/Ron, Alex, Pedro - 300, 200kick; 5x(100 on 1:35; 2x50 on 60; 4x25 5s rest); 200Kick; 4x200 on 3:30 as odd pull, even swim; 200 kick - 3200 Swim (163)

Thur Jan 24 - Breckinridge 40 min Run; 4 miles

Fri Jan 25 -

LTF Plano w/Ron, Pedro, Jamie - 4x(50, 4x25 drill - fist, band only, stroke, left only, right only, waterpolo); 100 kick; 4x400 as even swim, odd gear; 200 kick - 2500M Swim (165)

PM Carpenter Park Circuits Week 2 - 5 miles run (163)

Sat Jan 26 -

Murphy, Plano Loop - 63 min, 8 mile run

3x Miles Road Hills, 21 Miles bike

Sun Jan 27 - Soupy RBM Ride - 60.9 Miles Bike

Weight: 163-165

Total for the week:
Run - 21.9 Miles
Bike - 103.6 Miles
Swim - 8800 Meters

Total For January:
Run - 54.7 Miles
Bike - 396.7 Miles
Swim - 52050 Meters

2013 Week 1 * 2 * 3

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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Sunday, January 20, 2013
Workout Notes 2013 Week 3

PESH JV advance to Finals of the Berkner Cup; Logan makes the All Tournament Team

It was really cold this week; it even snowed on Tuesday morning. I started circuits on Monday and did them on Wendnesday. The upperbody stuff hurt my neck and shoulders and probably was not helped with Thursday's Swim. On the plus side Ron told me that my achilles was doing much better.

Thursday Morning Marissa complained of horrible pain in her stomach. She had to miss her soccer game on Thursday. The same pain hit me Saturday afternoon. Horrible!


Mon Jan 14 -

LTF Plano Swim w/Alex, Ron, Pedro - 500; 200 kick; 300 gear; 400 steady; 200 kick; 200 gear; 400 as 100 hard/100easy; 200 kick; 200 gear; 2x200 as 100 hard, 100 easy; 200 Kick; - 3200 Swim (164)

Carpenter Park - Circuits Week One 4.4 Miles Run(162)

Tue Jan 15 - LTF Plano Tractor Seat - 20.7 Miles Bike (162)

Wed Jan 16 -

AM -LTF Plano w/Ron, Pedro - 500; 200 kick; 300 gear; 1200 Monzi starting on 1:50; 200 kick; 300 Gear; 6x50 odd band only, even easy; 8x25 hard 10s rest; 100 kick - 3200 Swim (165)

PM LTF Plano - Circuits week 1. 5.0 Miles Run

Thur Jan 17 - LTF Garland - 500WU, 6x50 on 60; 200 Gear; 200 swim; 4x50 on 60; 2x100 on 1:45; 300 Gear; 6x 50 3 on 50, 3 on 60; 3x100 on 1:45; 200 Swim; 2x50 on 60; 200 gear; 200 Kick - 3200 Swim (Swim 83)

Fri Jan 18 - LTF Plano Swim w/Pedro, Jamie - 1000, 4x25on30, 4x75on 75, 4x25on30, 4x100 on 1:50, 4x25on30, 200 gear, 200 kick, 4x25on30, 700 swim as 450, 250 stroke - 3200M Swim (Swim 84) (1264)

Sat Jan 19 - WRL with TZ (Ave 16.1 CAD 71, 3:27 Ride time, ALt 465, Temp 42) 55.5 Miles Bike

Sun Jan 13 - Breckinridge 32 min, 4 mile run with Logan

Weight: 162-165

Total for the week:
Run - 13.4 Miles
Bike - 76.2 Miles
Swim - 12800 Meters

Total For January:
Run - 32.8 Miles
Bike - 293.1 Miles
Swim - 43250 Meters

2013 Week 1 * 2

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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Sunday, January 13, 2013
Workout Notes 2013 Week 2

The Killer 2013 Lady Panthers Football Team

Big Week - First week back to work after three weeks off! Both Logan and Marissa played in tournaments this week - I managed to make eight of the nine games between the two of them. I kept the swim volume up this week. After Wednesdays run my Achilles was not as sore as it has been. I thought I had turned the corner on that one but back to severe soreness after Sunday's run. Really nice bike with the boys on Saturday.

Mon Jan 07 - LTF Plano w/Pedro and Ron - 200 Kick; 300 Gear; 13x100 as Monzi starting at 1:50; 200 Kick; 300 gear; 4x50 as 25 hard, easy on 55; 200 kick; 500 Swim - 3200M Swim (162)

Tue Jan 08 - LTF Plano - 60 min on the tractor seat; 21.4 Miles Bike (162)

Wed Jan 09 -

AM -LTF Plano - 100; 200 Kick; 300 Gear; 10x200 as 2x(Easy, Kick, Gear, Steady, Mod Hard); 8x25 as 4x band only, 4xhard; 400; -3200M Swim (164)

PM LTF Plano - 40 min; 4.7 mile run (easy).

Thur Jan 10 - LTF Plano - 500WU, 200 kick, 1000, 200 kick, 200 pull, 8x50 4 on 60, 4 on 50; 200 easy, 200 steady, 300 pull, 3200 Swim (Swim 81) (164)

Fri Jan 11 - LTF Plano w/Ron, Jamie and Pedro - 500; 200 kick; 300 Gear; 4x50 on 60 as 25 IM, 25 easy; 12x100 as Monzi on 1:50; 200 kick; 400 gear; 8x25 hard on 30; 200 kick - 3400M Swim (164)

Sat Jan 12 - Gunter and Back with Jamie and Ron (Ave 19.7, CAD 80, Ride Time 2:41, Alt 900, Temp 62)- 53.0 Miles Bike

Sun Jan 13 -

LTF Garland - 600wu; 250 pull, 2x150 on 2:45; 4x100 on 1:50; 300 pull; 4x75 on 90; 4x100 on 1:50; 4x(25kick, 50 swim - with fins), 200 as 25 swim, 25 stroke - 3050M Swim (Swim 82)

LTF Garland - 51 min, 6.6 Miles Run (162)

Weight: 162-164

Total for the week:
Run - 11.3 Miles
Bike - 74.4 Miles
Swim - 16050 Meters

Total For January:
Run - 19.4 Miles
Bike - 216.9 Miles
Swim - 30450 Meters

2013 Week 1

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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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