Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, February 24, 2013
Workout Notes 2013 Week 8

Marissa signs a National Letter of Intent to Centenary College.

Big Week! Had a nice 10 mile run in the hills in Las Vegas on Monday. Easier 6 mile run Wednesday. Then a hammering 12 miler on Saturday. The run is coming together nicely. Bike on Sat and Sun both with sore legs. Sunday morning it was the coldest I had been out on the bike all year - right at 32. Solid Swim on Friday and Sunday and not bad on Wednesday.

Mon Feb 18 -

Las Vegas JW Marriott - 10 mile Run

Tue Feb 19 - LTF Plano 20.4 Bike (163)

Wed Feb 20 -

AM LTF Plano Solo - 500; 500 Pull; 400; 400 pull; 300; 300 Pull; 200; 200 Pull; 100; 100 Pull; 200 kick - 3200 Swim (166)

PM LTF Plano - 49 min; 6 Mile Run

Thur Feb 21 - Carpenter Park - Circuits week 6 - 5.6 Miles run (163)

Fri Feb 22 - LTF Plano Swim 200 kick; 300 gear; 400 IM; 100 kick; 20x100 Monzi Starting on 1:50; 100 kick; 1000 gear; 4100M Swim (164)

Sat Feb 23 -

Plano Murphy Breck 88 min 12 mile run

3xMiles Road Hills - 21.7 Miles Bike

Sun Feb 24 -

ODT Ride with TZ and JZ - 59.2 Miles Bike

PM LTF Allen - 500WU, 9x50 on 60; 2x200 Pull; 8x150 as 75 on 70, 50 on 60, 25 Stoke (IM Order); 16x25 on 35 every 4th Fly; 100; 200 kick - 3250 (Swim 87) (162)


Weight: 162-166

Total for the week:
Run - 33.6 Miles
Bike - 101.3 Miles
Swim - 10550 Meters

Total For February
Run - 104.1 Miles
Bike - 334.5 Miles
Swim - 32150 Meters

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

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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Saturday, February 23, 2013
Workout Notes 2013 Week 7

JW Marriott Las Vegas


Logan and I flew out to Las Vegas on Friday for the Las Vegas Mayors Cup Soccer Extravaganza. I had a really nice run on Sat through Summerlin up to the mountains. Solid swims this week. And also a nice run on Wednesday at pace.

Also this week Brooks comped me into the Rock and Roll Half Marathon in Dallas for the end of March. Time to kick up the run training!


Mon Feb 11 -

LTF Plano Swim w/Ron&Pedro - 150; 4x400 evens pull; 2x(200 kick; 200; 2x100 1:45; 4x50 on 55); - 3350 Swim (163)

Carpenter Park Circuits Week 5 - 5.7 Miles Run (161)

Tue Feb 12 - LTF Plano 20.1 Bike (161)

Wed Feb 13 -

AM LTF Plano w/Ron - 100; 1000; 200 kick; 10x100 on 1:45; 200 kick; 2x150 as 25 hard, 100 easy 25 hard; 100 Kick; 200 gear; 3100 swim (163)

PM LTF Plano 60 min, 8 mile run (161)

Thur Feb 14 - Carpenter Park - Circuits week 5 - 5.4 Mile Run (162)

Fri Feb 15 - LTF Plano w/Jamie, Ron, Pedro - 250 Gear; 300; 2x100; 4x50; 200 kick; 400 for time (5:46); 200 kick; 200 gear; 1000; 250 Kick 3200 Swim (164)

Sat Feb 16 - JW Marriott Las Vegas 10 Miles Run

Sun Feb 17 - JW Marriott Stationary Bike - 20 Miles Bike


Weight: 161-163

Total for the week:
Run - 29.1 Miles
Bike - 40.1 Miles
Swim - 9750 Meters

Total For February
Run - 70.5 Miles
Bike - 233.2 Miles
Swim - 21600 Meters

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

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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Workout Notes 2013 Week 6

Hard Ball

Good work this week. Solid Runs on Wed and Sun. Really hard effort on the bike Sat. Alex crushed me in the pool on Monday.

Mon Feb 04 -

LTF Plano Swim w/Alex - 450; 8x50 on 60; 200 kick; 10x 200 increasing pace - 30s rest; 200 kick; 3250 Swim (Swim 86) (163)

Carpenter Park Circuits Week 4 - 5.6 Miles Run (160)

Tue Feb 05 - LTF Plano 20.7 Miles Bike (162)

Wed Feb 06 -

AM Murphy Plano Breck 8.2 Miles run

LTF Plano Swim w/ Ron and Jamie - 500; 200 kick; 300 Gear; 400; 100 kick; 400 gear; 100 kick; 2x200; 100 kick - 2500M Swim (162)

Thur Feb 07 - Carpenter Park - Circuits week 4 - 5.3 miles run (161)

Fri Feb 08 -

LTF Plano Swim w/Ron, Pedro, Jamie - 150Kick; 200 Gear; 8x(4x50 on 55 increasing pace, set 4 and 8 band only on 60); 200 kick; 200 gear; 250; 300 gear; 300 swim - 3200M Swim (163)

3x Miles Road Hills - 21.6 Miles Bike

Sat Feb 09 - Character Builder w/Ron Harold, Jamie, - 66.2 Miles Bike.

Sun Feb 10 - Murphy Plano Breck Loop 12 Miles Run


Weight: 160-163

Total for the week:
Run - 31.1 Miles
Bike - 108.5 Miles
Swim - 8950 Meters

Total For February
Run - 41.4 Miles
Bike - 193.1 Miles
Swim - 11850 Meters

2013 Week 1 * 2 * 3 * 4 * 5

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, February 03, 2013
January Workouts

The Killer Plano East 2013 JV Women

I had my lowest January run volume this month, trying to nurse a sore Achilles. That worked well, as I ended the month with some solid longer runs. I also started circuit workouts. Meanwhile, I continued with higher swim and bike volume that I started during the holidays. I think that this months 58KM swim volume is an all time record for a month.

First Week of January
Total for the week:
Run - 8.1 Miles
Bike - 142.5 Miles
Swim - 14400 Meters

Second Week of January
Run - 11.3 Miles
Bike - 74.4 Miles
Swim - 16050 Meters

Third Week of January
Total for the week:
Run - 13.4 Miles
Bike - 76.2 Miles
Swim - 12800 Meters

Fourth Week of January
Run - 21.9 Miles
Bike - 103.6 Miles
Swim - 8800 Meters

Last Week of January
Run - 10.2 Miles
Bike - 20.7 Miles
Swim - 6650 Meters

Total For January:
Run - 64.9 Miles
Bike - 417.4 Miles
Swim - 58700 Meters

Total for 2013
Run - 64.9 Miles
Bike - 417.4 Miles
Swim - 58700 Meters













Back to:

2012: January * February * March * April * May * June * July * August * September * October * November * December

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 2013 Week 5

Plano East Soccer 2013

This was a crazy, stressful week at work. That said I managed some great workouts. Solid swims with da boyz on Monday, Wednesday and Friday. Wednesday we crushed 3500M in less than an hour. Solid circuits on Monday and Thursday. Great 10 mile effort on Friday. Then some really good work on the bike Saturday and Sunday afternoon - plus it was 70 degrees and sunny. Nice.


Mon Jan 28 -

LTF Plano Swim (Swim 85) 500WU-2x150-pull,kick,swim on 3 w/fins, 3x100 on 1:50, 6x50 on 55, 3x100-pull,kick,swim, 3x100 pull on 1:50, 6x50 pull on 50, 3x100-kick,swim,pull, 3x100 on 1:50; 350 pull - (Swim 85) 3250M Swim()

Carpenter Park Circuits Week 3 - 4.9 Miles Run ()

Tue Jan 29 - LTF Plano 20.7 Bike (-)

Wed Jan 30 -

LTF Plano Swim 350; 3x400 as 200 Steady 200 hard, last one pull; 3x300 same as 400s; 3x200; 3x100; 100 kick - 3400 (164)

Thur Jan 31 - Carpenter Park - Circuits week 3 - 5.3 miles run (-)

Fri Feb 01 - LTF Plano Swim 2x (200, 100kick); 8x125 as 50 easy, 50 steady, 25 hard; 200 kick; 300 gear; 2x (200 (2nd gear), 2x50 hard); 2900M swim (164)

Sat Feb 02 -

ODT ride with TZ and CP - 36.7 Miles Bike

3x Miles Road Hills - 21.0 Miles Bike

Sun Feb 03 -

Murphy, Plano, Breck 76 min - 10.3 miles run

Tour de Rowlett - 26.9 Miles Bike

Weight: 164

Total for the week:
Run - 20.5 Miles
Bike - 105.3 Miles
Swim - 9550 Meters

Total For January:
Run - 64.9 Miles
Bike - 417.4 Miles
Swim - 58700 Meters

Total For February
Run - 10.3 Miles
Bike - 84.6 Miles
Swim - 2900 Meters

2013 Week 1 * 2 * 3 * 4

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