SOCIALLY PROFILED
CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, November 20, 2022
31 weeks out from race day.
WEEKLY GOAL
Keep being consistent.
SUMMARY
Total SBR Time: 9 Hours
I feel like I was CONSISTENT
This was a good week in that I was productive at work and productive with the swim/bike/run.
Definitely felt the bump in volume by the time Saturday rolled around.
Certainly noticing the lack of daylight.
Despite watching my diet, weight is still at 79Kg. 
SUNDAY NOV 20 ⛅️
Sleep 3 | Fatigue 3 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Ride: Dead Bugs and breathing
Trainer ~ 75 minutes: 75 minutes on the trainer. 25 minutes easy riding to warm up/start. 6x 1:10 high cadence/stable hips....cadence won't be in the 140 range if you go for a minute...so find a cadence that is high, but somewhat maintainable with good form, 1:50 easy spinning after each rep. 5 minutes easy riding between rounds. 6x 1:10 high cadence/stable hips....cadence won't be in the 140 range if you go for a minute...so find a cadence that is high, but somewhat maintainable with good form, 1:50 easy spinning after each rep. 9 minutes easy riding to finish up.
Mobility 25 minutes
NOTES
Morning ride with Carina into Downtown for a nice breakfast with Peter and Heidi.
Ride Time: 76 Mins Normalized Power: 137W
I could have ridden outside (again) as their was still a weather window in the afternoon. Instead, I watched the closing kilometres of IM Arizona (procrastination) before I threw a leg over the trainer and completed the workout as written.
POWER ZONES
I feel like there was really good stimulus in the 70 seconds reps. Those reps were challenging and I finished a great spin with a smile.
MONDAY NOV 21 ⛅️
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 2200: 300 easy swim. 200 swim w/ buoy. 100 kick. 2x 50 Shark-fin drill (rotation focus) R :20 after each. 2 rounds (50, 100, 150, 200, 250 all aerobic/smooth w/ strong final 15 meters...making sure you're swimming aerobically and can easily switch gears the final 15 meters. R :40 after each rep) 2x 50 easy to cool down.
Mobility 15 minutes
NOTES
Total Time: 55 Minutes Swim: 2300m
25m lane all to myself with a fish in the lane to my left and another in the lane to my right. My focus was on point this afternoon.
The workout added up to 2300m and the distance felt more "regular" today.
TUESDAY NOV 22 🌧
Sleep 2 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Run: Dead bugs and Breathing
Run w/ the crew. 50-60 minutes. Easiest effort allowed w/ the group. Assumed pickup over the final 5-15 minutes.
NOTES
Total Time: 84 Minutes Run: 8.4 km + spin
A fantastic afternoon to push away from the computer, put some and get outside; the rain stopped too. My Tuesday crew didn't get back to me so I went solo on my typical dirt circuit.
My friend, Matt P. was leading a TripleShot group ride on the trail. He spotted me and it was great to stop briefly and say hello.
Effort was easy and after I got home, I felt good enough to spin easy for 30 minutes on the trainer.
WEDNESDAY NOV 23 ☁️
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Inside option: Trainer or rollers. ~ 60 minutes. Easy effort.
Outside option: MTB ~ 1:00-1:20. Either way, goal is to get outside and have fun. Keep it relaxed.
Mobility 18 minutes
NOTES
Spin Time: ~75 Mins Normalized Power: 115W
Inside option selected as the weather began to deteriorate in the afternoon.
My free trial of Rouvy expired so I downloaded Fulgaz. The new app froze twice on me in 15 minutes; I shut it down and put on the YouTube (more bike coverage of last weekend's IM Arizona). Nothing much to report except more time easy spinning the legs.
THURSDAY NOV 24 🌤
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 and breathing
Swim 2400: 4 rounds (100 easy swim, 50 kick. R :10 after each) 8x 50 Gradual descend 1-4, 5-8. R :20 after each. 100 EASY. 6x 200 1-3: Swim w/ focus on steady rhythm, 4-6: w/ buoy and focus on rotation and a strong, sustainble stroke. R :30 after each.
2x 50 EASY to cool down.
NOTES
Total Time: 55 Minutes Swim: 2400m
Had a nice afternoon to ride to and from the pool. New bike racks installed at Crystal Pool too; room for the wide handlebars on the XC bike (awesome).
Got the workout in just before the 25m lanes went in. I am going to have to get to the pool a bit earlier. The watch recorded this workout as 2450m but it was completed as written.
FRIDAY NOV 25 🌦
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-Ride: Dead Bugs and breathing
Trainer 65 minutes: 25 minutes easy spinning to start/warm up. 10x 1:00 high cadence/Stable hips/light pressure on the pedals. 2:00 easy/normal spinning after each. 10 minutes easy riding to finish up/cool down.
NOTES
Spin Time: 65 Mins Normalized Power: 140W
Stiff feet and a sore right ankle in the morning; thankful to be on the bike later this afternoon.
Solid workout on the trainer before dinner.
HEARTRATE/CADENCE CHART
SATURDAY NOV 26 🌧
Sleep 3 | Fatigue 4 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
1st: Swim 2200:
2 rounds (100 easy free, 100 w/ buoy, 100 kick. Rest as needed) 4x 50 as 17 meters strong/high turnover/33 meters EASY/Relaxed. Rest as needed. 6 rounds (3x 50 Strong/Fast/focus on good turnover/and make it consistent. R :20, 50 EASY. R :30) 200 EASY to cool down.
2nd: Run 60 minutes:
5 minutes walking to warm up. Run 55 minutes. Easy effort. Similar route. Similar effort.
NOTES
Total Time: 59 Mins Run: 9.4 km Swim: 0000m
Despite a sound sleep, my right ankle is still a bit sore this morning.
Workout order flipped so I could swim in a 50m lane (1530 @Crystal Pool).
The run was just so-so this afternoon; just not the same spring underfoot as previous trips along Colquitz Creek. Maybe it was the effort on the trainer yesterday, maybe it is the drop in pressure as the next storm approaches.
This felt like the most intense swim workout that I've done. 50m gassers with fast people (UVic swim caps and a strong triathlete) in the lane with me. I thought about stopping early and calling it a productive week (more than once). Then I'd do another length and before I knew it, I was at the 200m cooldown. 
There is a tender knot in my right glute max that will need some work. I am going to sleep like a rock tonight.