Hughes Blog
Thoughts on Software Development, Project Management, Parenting, and Running.
Sunday, April 20, 2008
Workout Notes 2008 Week 16
As I mentioned last week, I was a bit concerned about Monday's 8x2:00 intervals. In fact they turned out OK and the knot in the left calf did not flare up. Tuesday I hooked up with Mary for a nice swim. Mary won her age group in the Lone Star Half Iron a couple of weeks ago. Wednesday I did my usual 8 mile loop and wouldn't you know it, with about a mile to go that knot in my calf kicked in bad. Drats. Thursday I had 20x:30 second intervals, and I got through them without a problem, thankfully. Friday I did a nice swim early. For my first 300 I did a time trial and came away with a 4:25, a certain improvement over the 4:50 that I did almost two years ago! Friday afternoon I played in a golf tournament - in fact the same one that I did last year. Saturday, I got up early and took Terry on a new Lake Lavon route, about 40 miles, then I hooked up with Victoria and we did two Wiley-Rowlett-Sachse loops. That was a total of 84.1 miles - my longest ride since last year's StoopidR than Hell 100. Finally today I knocked out a nice ride around White Rock Lake.


I had been thinking of doing the McKinney Sprint Tri next week. But with the calf problem I was thinking that it was not a good idea. And until today, the long range weather forecast predicted rain. Today the forecast has changed for some good weather. And I fell so good after my nearly 140 miles on the bike this weekend, that I actually signed up for the event. Sheesh!

That calf had better be better!

Monday April 14 - Intervals 8x2:00 (2:00 rest) max hr 180 - 9.0 Miles Run

Tuesday April 15 -300WU 2x(3x200 (swim, kick, pull) on 3:30, 6x75 on 1:30), 3x200 (swim, kick, pull) on 3:30 - 3000 Meter Swim w/Mary

Wednesday April 16 - 61 min run - 8.0 miles.

Thursday April 17 - 20x:30 (60 rest) max hr 159 - 8.5 Miles Run

Friday April 18 - 500WU 3x(300, 300 pull, 4x50 on 1) 2x50 (First 300TT in 4:25) - 3000 Meter Swim.

Saturday April 19 - 84.1 miles bike (Speed 17.1, cad 85 Ride time 4:55.)

Sunday April 20 - 53.8 miles bike (Ave Speed 17.8, CAD 84, Ride Time 3:01).

Total for the week:
Run - 25.5 Miles
Bike - 137.9 Miles
Swim - 6000 Meters

Weight - 163-164 (Statistical Anomaly Department - I weighed in on Wednesday, Thursday and Friday at exactly 164.0 which is unusual for a scale that measures to the tenth of a pound)

Total for April:
Run - 74.4 Miles
Bike - 242.1 Miles
Swim - 18000 Meters

Back to Week 1 * 2 * 3 * 4 * 5 * 6 * 7 * 8 * 9 * 10 * 11 * 12 * 13 * 14 * 15

Coach Vaughan Program


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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