CHALLENGE ROTH TRAINING - 2023

Week beginning Sunday, January 22, 2023

22 weeks out from race day.

WEEKLY GOAL

Shake this virus.

SUMMARY

Total Time: 2 Hours

I feel like I was SICK AS A DOG

Where last week, I felt frustrated and annoyed for getting catching COVID, this week, the reality of this situation hit home.

I honestly thought that I was going to be over this by Monday at the latest.

My first activity of this week was a super easy session on the trainer on Wednesday. That put me on the back foot for Thursday.

Even on Saturday, I was still less than 100%.

SUNDAY JAN 22 ⛅️

Sleep 4 | Fatigue 2 | Stress 5 | Soreness 6
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

FIGHTING COVID

PLANNED WORKOUT

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NOTES

Total Time: 0 Minutes

Today may be worse than yesterday.

Every symptom listed in an over-the-counter cold medication commercial, yes every one, experienced. Switched to Neocitron in the afternoon; it's less effective for me. Advil before bed.

MONDAY JAN 23 ☀️

Sleep 4 | Fatigue 2 | Stress 5 | Soreness 6
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

FIGHTING COVID

PLANNED WORKOUT

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NOTES

Total Time: 0 Minutes

Waking up to a new day. I am no longer leaking through my face like yesterday. My throat is still ridiculously sore. Advil is keeping me sane.

A bit of a dry cough is developing this afternoon.

TUESDAY JAN 24 🌤

Sleep 4 | Fatigue 2 | Stress 3 | Soreness 6
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

FIGHTING COVID

PLANNED WORKOUT

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NOTES

Total Time: 0 Minutes

Still need Advil to get over the pain in my left tonsil. Not much of a cough which might be my best news so far.

2 Advil before bed to try and get through a full night's sleep.

WEDNESDAY JAN 25 ⛅️

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

RECOVERING FROM COVID

PLANNED WORKOUT

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NOTES

Total Time: 35 Minutes   Normalized Power: 100W

First full day without Advil.

Throat is still very sore but I am nearing the end of this setback.

Set the alarm on the head unit to beep if I get out of HR Z1 and then pedalled very easy; just enough to start a sweat and zero stress beyond that.

THURSDAY JAN 26 ☁️

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

STILL FIGHTING COVID

PLANNED WORKOUT

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NOTES

Total Time: 0 Minutes

I woke up with a headache which feels like a hangover. It very well could be a withdrawal symptom given the Advil Train I was riding to start this week and that I quit it cold turkey yesterday. I am still mildly congested and my throat is mildly sore.

Late afternoon, I needed to get some sleep. Headache and chills evident that this bug hasn't been beat yet.

No Advil. The sleep helped.

FRIDAY JAN 27 ☁️

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

RECOVERING FROM COVID

PLANNED WORKOUT

Late afternoon walk with Carina.

NOTES

Total Time: ~30 Minutes   Short Walk

Similar to yesterday morning, I am still mildly congested and my throat is mildly sore.

Unlike yesterday I made it through today without the mid-afternoon downturn.

A walk around the neighbourhood before dinner was nice.

I am feeling better but lets see what tomorrow has in store...

Another day Advil-free day.

SATURDAY JAN 28 ☁️

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

RECOVERING FROM COVID

PLANNED WORKOUT

Dead bugs, Breathing, and 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: 68 Mins   Walking

Woke up at 0530 with a headache. Felt like a "caffeine withdrawal" headache but I had a cup of coffee yesterday; it might be an "Advil withdrawal" headache or maybe it is just COVID. I am still congested (nasal) too.

QL is precariously tight so I swapped the trainer for a walk around Swan Lake.