SOCIALLY PROFILED
CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, March 5, 2023
16 weeks out from race day.
WEEKLY GOAL
Layer on another consistent week. Coach decided 3 swims, 4 bikes, and 3 runs was enough for this week.
SUMMARY
Total Time: 0 Hours
I feel like I was...
(completed at the end of the week)
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SUNDAY MAR 5 🌤
Sleep 4 | Fatigue 3 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Bike: Dead bugs, glute bridges.
Ride 2:45-3:15 on the MTB. Fuel regularly, hydrate well, dress to stay warm, have fun. Effort is easy to steady. With harder sections as needed on the trail/road.
NOTES
Total Time: 165 Minutes. Ascent: 799m
A left glute sore enough to affect my sleep.
Today was something new; my cousin's husband and my friend, Chris G. accompanied me up the mountain.
We pedalled up to the north end of Thetis as Chris had never ridden those trails before. The route was essentially Bellamy Trail up to Munn Road. I wanted to show Chris the Kinghorn Cabin but the route was snowed out.
We headed down Munn to the south entrance of Hartland; then rode up "Fun Trail", down "Botton Feeder" and exited the park via "Executive West".
Chris said he was happy to end the ride back at my place and that not ride all the way back to his home in Oak Bay. I agreed with him. This was a fun ride.
Interestingly, my left glute was less sore this evening.
MONDAY MAR 6 ⛅️
Sleep 3 | Fatigue 4 | Stress 4 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Ride: Dead bugs, Glute Bridges and 0:30 Planks. Keep your hips level and your ribs/hips connected. Just like on the dead bugs.
Ride 60 minutes EASY. Inside or outside. Just keep the effort EASY.
Mobility 21 minutes
NOTES
Total Time: 40 Mins Normalized Power: 101W
I felt rested by the time I got out of bed. Rhomboid is a bit stiff, left glute is less sore.🤔
Busy day on the keyboard and I really didn't have the energy to jump on the bike after work.
I spun lightly on the trainer, then hit the yoga mat for a stretch, then crawled into bed.
TUESDAY MAR 7 🌤
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Swim: Dead bugs, breathing, and Glute Bridges. Swim 2400: 300 easy swim, 200 swim w/ buoy, 100 kick. 2 rounds (50 Fist drill, 50 w/ focus on catch, 50 gradual build easy to strong, 50 as 25 FAST!/25 easy. R :20 after each) 12x 50 @ 1500 effort/Focus. R :10. 100 super duper easy. Rest all you need. 12x 50 @ 1500 effort/focus. R :10 after each. 100 super easy to cool down.
Run 45 minutes easy. Can be to/from the pool for a total of 45 minutes...or it can be a single run. Either way, keep the effort EASY.
NOTES
Time: 112 Mins Swim: 2600m Run(s): 8.7 km
More restful sleep.
Late leaving the house but the jog to the pool was easy effort and I made good time.
I started the swim in a 50m lane and round of the drill set done before the ropes were swapped to the 25m format.
For the 12x50m efforts, got into a groove with the short rests. Combined, I got an extra 200m of swimming and ~6 minutes of rest in between activities.
I was feeling a bit gassed to start the jog home and stayed patient until an easy rhythm was found.
WEDNESDAY MAR 8 🌤
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 1:45 on the trainer: Calories and hydration on deck 15 minutes easy spinning to warm up/start. 8x :30 high cadence/stable hips...ok to have a bit of pressure to push against, :45 easy spinning after each. 5 minutes easy riding. 5x 2:30 in a big gear/low cadence/high torque, 2:30 easy spinning after each. 5 minutes easy spinning. 2x 15 minutes @ 1 gear easier than 40k effort...settle into the effort, 5 minutes easy spinning between each rep. 10 minutes easy riding to cool down.
NOTES
Time: 105 Mins Normalized Power: 133W
Better sleep and the knot I've been fighting in my left glute max is now a knot in piriformis; been here before.
Effort was per the workout but tired legs meant the numbers were lower than last week.
THURSDAY MAR 9 ⛅️
Sleep 3 | Fatigue 3 | Stress 5 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2000: 200 easy free. 4x 50 Shark-fin drill. Rest as needed. 4x 50 w/ buoy and paddle-fist drill. Rest as needed. 1200 aerobic/steady w/ your best rotation/breathing/rhythm you can muster...while still being aerobically in control of the effort. 4x 50 super easy to cool down.
Pre-Run: Dead bugs, Glute Bridges and Planks.
Run 55 minutes in total. Hilly route. Or as hilly as you can make it if you're going to/from the pool. Remember to hydrate and fuel up during the run and after the swim (if this is after the swim)
NOTES
Time: 0 Mins Run: 0 km Swim: Friday→
Rough day. I headed out the door for the swim but my truck wouldn't start. Carina's car was not an option either.
FRIDAY MAR 10 🌧
Sleep 5 | Fatigue 2 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 75 minutes EASY. Inside, outside, it doesn't matter. Just make sure it's an easy and relaxing spin. Any bike you like.
Mobility 15 minutes
NOTES
Total Time: 40 Minutes Swim: 2000m
Yesterday's swim workout this morning at 0540. Why not, I wasn't sleeping anyway.
I really wanted to swim that 1200m rep and measure myself against my previous 1000m PR. Alas, it didn't go that fast today.
SATURDAY MAR 11 ⛅️
Sleep 2 | Fatigue 3 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2200: 300 easy swim, 200 swim w/ buoy, 100 kick. 4 rounds (50 build easy to strong. R :20, 50 as 25 Strong/Fast/25 EASY. R :20) 4 rounds (50 Paddle-fist drill. R :10. 200 aerobic/smooth w/ sighting 3x per 50. R :30 after each) 4x 50 easy to stretch out and cool down.
Pre-Run: Dead bugs, breathing, Glute Bridges.....and :45 Normal Plank, and :45 on each side for side plank. Keep your hips level and your rips/hips connected. Just like on the dead bugs. Run 70 minutes. Easy effort. Rolling to hilly terrain.
NOTES
Total Time: 0 Minutes
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