CHALLENGE ROTH TRAINING - 2023

Week beginning Sunday, January 15, 2023

23 weeks out from race day.

WEEKLY GOAL

Acclimatize to working and training (week 2)

SUMMARY

Total Time: 7.5 Hours

I feel like I was FRUSTRATED

I started this week on the back foot, fought through some fatigue to get in a couple of good swims and trainer workout in.

Things came to a crash on Friday with what felt like a cold. That night was was one of the toughest I have experienced in a long time. A nasal swab on Saturday confirmed:
I am currently COVID positive.

I strongly suspect that I contracted it at the pool on Tuesday.

SUNDAY JAN 15 ⛅️

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

PLANNED WORKOUT

1st: Swim 2700: 200 easy free, 100 easy w/ buoy, 100 steady kick. 5x 200 as 20 meters high turnover/strong effort, 30 meters RELAXED and smooth. R :30 after each. 2x 50 easy kick to loosen up. 400, 300, 200, 100 aerobic/smooth w/ focus on rotation and sighting 4x per 50. R :45 after each. 4x 50 super easy to cool down.

2nd: Pre-run: Dead bugs, breathing, and Glute Bridges. Run 50 minutes. Easy running. Flatter terrain would be preferred.

NOTES

Total Time: 110 Mins Swim: 2700m Run: 8 km

Feeling a bit smoked. Quads on the ride to the pool, lats once in the water and my right side serratus posterior inferior is tight in this morning.

I felt like I was fighting the water; Sunday lanes were congested too.

Regardless, I did my best to stay on schedule.

The afternoon run was completed as easy effort along the Panama Flats route. Run

MONDAY JAN 16 🌤

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

PLANNED WORKOUT

Ride 60 minutes. Easy effort.
Generally an easier day.

Mobility 30 minutes

NOTES

Total Time: 60 Mins Normalized Power: 107W

If ever I needed a light spin day, it was today; maybe it was yesterday...

Typical Monday at work and if I could, I would have ridden outside. Instead I just spun easy on the trainer. Next time I have a ride like this, I will probably dig out the rollers just for variety.

Quads still on the fatigued side and my right serratus is still tender.

Everything else is feeling pretty good.

TUESDAY JAN 17 ☁️

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

PLANNED WORKOUT

Swim 2800: 4 rounds (100 easy free, rest as needed. 50 w/ exaggerated rotation and throwing your fingers into the water. Rest as needed) 5x 150 as 125 aerobic/smooth/25 higher turnover. R :40 after each. 50 SUPER EASY 5x 150 as 125 aerobic/smooth/25 higher turnover. R :40 after each. 50 SUPER easy. 500 steady/aerobic w/ buoy and focus on rotation. 2x 50 easy to cool down.

Run 30 minutes EASY

NOTES

Time: 93 Mins Swim: 2800m Run: Treadmill

Right serratus is tender but let's carry on...

Maybe one of my more focused swims and I was feeling good, at least while in the water. Started to tail off during the last 150m reps; felt like I could go forever during the 500m rep.

Swim

I could feel my back got some work while putting on my shoes to hit the treadmill. Carry on... Run

I got on the AirRunner and although the effort was easy, I still had to work at not falling off the contraption.

WEDNESDAY JAN 18

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-ride:
Dead bugs, breathing, and glute bridges.

Trainer 1:25: 30 minutes easy riding. 2 rounds (1, 2, 3 minutes high cadence/VERY stable hips, 2 minutes normal riding after each) 2 rounds (1, 2, 3 minutes low cadence/high torque, Power in the 165-200 range...70-80 rpms, 2 minutes normal riding between each) 7 extra minutes of EASY spinning to cool down

NOTES

Total Time: 85 Mins Normalized Power: 147W

Woke up feeling a bit less stiff but my right serratus is still not back to normal.

Curious how the trainer measured my asymmetry this afternoon. Left/Right was better during the efforts but were out of whack during the recoveries (~6% favouring the left).

THURSDAY JAN 19 🌤

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

PLANNED WORKOUT

Dead bugs, breathing, and Glute Bridges.
Swim 2800: 2 Rounds (100 easy swim, 100 easy w/ buoy, 50 steady kick. Rest as needed after each) 3 rounds (50 w/ buoy...exaggerated rotation, 50 as 25 throwing into your rotation/25 smooth/steady, 50 gradual build to strong, 50 as 25 FAST/25 EASY. R :20 after each)
~~5 Rounds (50 build to strong. R :30, 250 aerobic/steady/smooth. R :45)~~
15x 100 aerobic/steady w/ #5/10/15 @ 1500 effort...higher turnover/higher effort. r :20. 4x 50 EASY to cool down.

NOTES

Total Time: 63 Minutes Swim: 2750m

Work had me on an emergency call from 2130 to well past midnight last night. 😡

My back is still a bit stiff but not as intense and less local to the serratus this morning.

In the water, I had a guy, maybe a bit younger than me but looking way too fit for January, share a 25m lane with me. He swam continuous while I stuck to the timed intervals. It worked out as we were mostly able to stay in phase with each other even though I was stopping for breaks.

This was another solid workout in the pool. Focused and my lap times were pretty consistent for me.

After the pool, I really noticed that my back was tight. Same, right side, serratus and maybe even the lat too.

FRIDAY JAN 20 ☁️

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

FIGHTING COVID

PLANNED WORKOUT

Pre-run: Dead bugs, breathing, and Glute Bridges. Run 50 minutes..... 30 minutes easy running. 5x :30 strides, 1:30 easy jogging after each. 10 minutes easy running to finish up

NOTES

Total Time: 0 Minutes Run: 0 km

The hint of a sore throat yesterday is no longer a maybe. Nasal congestion along with a sore throat this morning confirms I am dealing with a bug of some sort. My back is continues to be on the stiff side too.

Not today folks... Chills and a headache as the afternoon became evening.

SATURDAY JAN 21

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

FIGHTING COVID

PLANNED WORKOUT

Dead bugs, breathing, and Glute Bridges.

MTB Option ~ 1:00-1:15. Fun, easy.
Trainer Option ~ 60 minutes. EASY.

Stretching 22 minutes

NOTES

Total Time: 0 Minutes

Horrible night, all night. Stopped counting trips to the bathroom after the sixth. Headache, chills, not fun. Rapid antigen test confirmed that my body is fighting COVID.

Now what?