CHALLENGE ROTH TRAINING - 2023

Week beginning Sunday, November 27, 2022

30 weeks out from race day.

WEEKLY GOAL

Remain consistent and enjoy Vancouver

SUMMARY

Total Time: 0 Hours

I feel like I was...
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SUNDAY NOV 27 ☀️

Sleep 2 | Fatigue 4 | Stress 2 | Soreness 4
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PLANNED WORKOUT

1:30-1:40. Have fun. Stay warm. Remember to drink water. Flat to rolling.
Mobility 27 minutes

NOTES

Moving Time: 91 Minutes   Ride: 25 km

Right glute max it still pretty sore. I rolled it out lightly before heading out.

Sunny with a headwind on the ride west. Spin up to the north end of Thetis Park, hit a bit of single track and a new fireroad back to Westoby Road.

MONDAY NOV 28

Sleep - | Fatigue - | Stress - | Soreness -
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PLANNED WORKOUT

Off S/B/R
Mobility 16 minutes

NOTES

Total Time: 0 Minutes

1700 sailing to Vancouver and checked in just after 2000.

TUESDAY NOV 29 ☁️

Sleep 4 | Fatigue 3 | Stress 3 | Soreness 3
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PLANNED WORKOUT

Swim 2500: 200 easy swimming to warm up. 2 rounds (50 Fist drill, 50 as 25 fist/25 strong finish to stroke, 50 as 12.5 strong/12.5 Smooth/relaxed, 50 build to strong, 50 Easy r :20 after each) 150, 250, 400, 400, 250, 150 all aerobic/steady. Finding your rhythm. R :45 after each.
4x 50 EASY to cool down.

Pre-Run: Dead bugs and Breathing
Run 30 minutes EASY. Keep this EASY. Save your energy for Wednesday's run.

NOTES

Swim: 2500m / 57 Mins &nsbp; Treadmill: 30 Mins

I worked in the morning before walking across downtown to the Vancouver Aquatic Centre.

The place is a definitely a dated facility but the water was the right temperature for lengths and for the most part, I had 50m lane for half the time I was in the water. 7:52 and 7:50 for the 400m reps.

I didn't think that I was feeling particularly strong but I stuck to the schedule; I think this was productive time in the water.

Back at the hotel, I found the gym and spent ~30 easy minutes on treadmill. Given the snow, I will be back on this contraption again tomorrow

WEDNESDAY NOV 30 ☀️

Sleep 4 | Fatigue 3 | Stress 2 | Soreness 2
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PLANNED WORKOUT

Pre-Run: Dead bugs and Breathing.
Run 50 minutes. Easy effort. Second run in two days. I imagine you'll be fine as long as you keep things easy.

NOTES

Treadmill Time: 60 Minutes   Avg HR: 130 BPM

Back down in the tiny gym of the Pan Pacific Hotel. I walked for the first 5 minutes on the belt before pressing start on the watch. I ran easy to heart-rate with a slow gradual increase in belt speed and incline. I felt really good; no pressure to be in front of the computer.

THURSDAY DEC 1 🌤

Sleep 3 | Fatigue 4 | Stress 3 | Soreness 4
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PLANNED WORKOUT

Trainer 75 minutes: 30 minutes easy spinning to start/warm up. 12x 1:15 high cadence/Stable hips/light pressure on the pedals. 1:45 easy/normal spinning after each. 9 minutes easy riding to finish up/cool down.

Mobility 22 minutes

NOTES

Total Time: 75 Mins Normalized Power: 136W

As fun as it was to travel to Vancouver, it is also really nice to wake up in my bed.

I rode the trainer after work and although the warm-up was easy, the last 20 seconds of the efforts were challenging.

Found a hotspot on my left hip flexor while stretching after dinner; massaged it with the roller.

FRIDAY DEC 2 ☁️

Sleep 3 | Fatigue 3 | Stress 3 | Soreness 3
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PLANNED WORKOUT

Pre-Swim: Dead bugs and Breathing
Swim 2500: 4 rounds (100 easy free to warm up. 50 swim w/ buoy. Rest as needed. Just a warm up set) 9x 100 swim w/ buoy. D 1-3, 4-6, 7-9 1: Easy, 2: Moderate, focused on catch, 3: Strong. R :20 after each. 200 easy free. Smooth. 8x 50 kick D 1-4, 5-8 1/5: Easy, 4/8: Strong kick. R :20 after each. 4x 100 smooth/steady swimming to cool down and find your stroke. R :20 after each.

NOTES

Total Time: 0 Minutes

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SATURDAY DEC 3

Sleep - | Fatigue - | Stress - | Soreness -
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PLANNED WORKOUT

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NOTES

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