CHALLENGE ROTH TRAINING - 2023

Week beginning Sunday, January 29, 2023

21 weeks out from race day.

WEEKLY GOAL

Start my post-COVID journey.

SUMMARY

Total Time: 0 Hours

I feel like I was...
^{(completed at the end of the week)}

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SUNDAY JAN 29 🌤

Sleep 2 | Fatigue 1 | Stress 2 | Soreness 3 ^{Rate on an scale 1-7 1=best 7=worst +5 is a warning}

PLANNED WORKOUT

* flipped from yesterday

Dead bugs, breathing, glute bridges.
Trainer ~ 30-45 minutes. EASY effort. Keep the HR low. Breaking a sweat is ok, but under no circumstance should this feel harder than a walk.

Stretching 22 minutes

NOTES

Total Time: 45 Mins Avg HR: 105 BPM

Hit the trainer at halftime of the Chief/Bengals game. Pedalled easy for 45 minutes; everything felt normal with zero ill-effects.

Stretched afterwards (much needed). My back (QL/right side) was acting in a bad way; it felt like it would go into a full spasm if I wasn't careful. It didn't.
→Extra water before going to bed.

MONDAY JAN 30 🌤

Sleep 3 | Fatigue 1 | Stress 3 | Soreness 4 ^{Rate on an scale 1-7 1=best 7=worst +5 is a warning}

PLANNED WORKOUT

Walk 60-75 minutes.

Stretching 25 minutes

NOTES

Total Time: 35 Minutes Walk: 2.5 km

Hint of a headache (just a 2 out of 10) and a nagging, occasional dry cough are the final holdout symptoms from last week.

My back is feeling less precarious this morning.

Walked with Carina but just 35 minutes and not the full hour.

TUESDAY JAN 31 ⛅️

Sleep 3 | Fatigue 2 | Stress 3 | Soreness 4 ^{Rate on an scale 1-7 1=best 7=worst +5 is a warning}

PLANNED WORKOUT

Pre-Bike: Dead bugs, breathing, and glute bridges.

Trainer ~ 60 minutes. Easy effort. Just spin the legs. Nothing more than that!

NOTES

Total Time: 60 Mins Normalized Power: 128W

Still congested this morning, still bothered by this weird cough.

I set an alarm on my head unit to warn at 120BPM, then set the simulated grade to 0% (level road) and spun my legs for an hour. Got the beep a couple times and backed off a touch. Felt pretty good.

WEDNESDAY FEB 1 🌤

Sleep 4 | Fatigue 2 | 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.

1st: Swim 2000: 2 rounds (100 easy swim, 100 w/ buoy, 50 steady kick. Rest as needed) 4 rounds (50 Shark-fin drill. R :20, 200 aerobic/smooth w/ exaggerated rotation. R :45) 4x 100 as 15 fist drill/35 swimming w/ finger tips DOWN early in the stroke. R :20. 2x 50 EASY to cool down.

2nd: Run 25 minutes EASY

NOTES

Total Time: 67 Mins Swim: 1800m Run: 4.7 km

A lot less congested upon waking but that nag of a cough persists.

Back to the scene of the crime; it was a bit weird being at Crystal Pool.

It's been a while since I've swam on a Wednesday afternoon and at 4pm, the kids programs take up all but one lane. Everyone was moved into the slow lane. Instead of crawling over people, I called it with 200m to go.

What I missed in the pool, I added on the run. I felt good on the path down to the Selkirk Trestle. Carina kept me company, riding with me on her bike commute home. This was written as all-caps EASY but I felt like going faster; did the last half building to a strong finish.

RUN PACE CHART

Run The effort was enough for Garmin to estimate my Lactate Threshold at 155 bpm and 5:03 /km. Identical to this time last year. This estimated metric last peaked in April of last year.

THURSDAY FEB 2 🌤

Sleep 4 | Fatigue 3 | Stress 3 | Soreness 4 ^{Rate on an scale 1-7 1=best 7=worst +5 is a warning}

PLANNED WORKOUT

Dead bugs, breathing, and glute bridges.

Ride 75 minutes: 30 minutes easy spinning to warm up. 5x :30 high cadence, :30 easy spinning. 1 minute easy riding.
8x 1:30 in a big gear/low cadence/high torque....165-200 watt range...no erg mode, 1:30 normal spinning between each. 15 minutes easy spinning to cool down/finish up.

NOTES

Total Time: 75 Mins Normalized Power: 136W

With the bit of intensity to during the run yesterday, today was going to be interesting. Good news this morning; congestion is less, the weird cough is still there but no other ill effects.

Muscles are a bit, DOMS like stiff, shoulders (swim) and mostly quads (run).

FRIDAY FEB 3 ⛅️

Sleep 4 | Fatigue 3 | Stress 3 | Soreness 4 ^{Rate on an scale 1-7 1=best 7=worst +5 is a warning}

PLANNED WORKOUT

Swim 2000: 200 easy swim. 100 kick. 100 swim w/ buoy. 6x 50 Descend 1-3, 4-6 as 1: Easy, 2: Moderate, 3: Build easy to strong. R :20 after each. 3 rounds (3x 100 aerobic/steady w/ strong final 15 (Increased turnover and focus) R :20 after each. Then...100 EASY w/ buoy. Rest as needed) Extra 100 easy to cool down

Stretching 22 minutes.

NOTES

Total Time: 0 Minutes Swim: —

Still a hint of DOMS in my quads. Groggy this morning; probably not the best sleep last night.

SATURDAY FEB 4

Sleep - | Fatigue - | Stress - | Soreness - ^{Rate on an scale 1-7 1=best 7=worst +5 is a warning}

PLANNED WORKOUT

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NOTES

Total Time: 0 Minutes

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