SOCIALLY PROFILED
CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, November 13, 2022
32 weeks out from race day.
WEEKLY GOAL
Pay better attention to my body.
SUMMARY
Total Time: 6.5 Hours
I feel like I was MOSTLY PRODUCTIVE
For a week that started terribly, it certainly ended on a high.
Quote of the week:
The magic you are looking for is in the work that is avoided.
Despite it being cold, the sunshine this week helped with my overall mood and bouncing back from Sunday's miss.
SUNDAY NOV 13 🌤
Sleep 4 | Fatigue 3 | Stress 6 | Soreness 6
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Outside Option: Bundle Up ~ 90 minutes. Easy riding on the MTB. Just getting out for a spin. Rolling or even hilly routes are good; keep things easy.
Inside Option: 75 minutes on the trainer. 25 minutes easy riding to warm up/start. 6x 1:00 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, 2:00 easy spinning after each rep. 5 minutes easy riding between rounds. 6x 1:00 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, 2:00 easy spinning after each rep. 9 minutes easy riding to finish up.
NOTES
Lower back lit up; riding not an option.
Yesterday's lifting a loaded trailer onto the hitch, then the run + swim was more than I could handle.
MONDAY NOV 14 🌤
Sleep 2 | Fatigue 2 | Stress 5 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Breathing and deadbugs before the pool.
Swim 2200: 50, 100, 150 easy free to warm up. 50, 100, 150 easy w/ buoy. Still warming up. 2 rounds (50 as 25 fist drill/25 strong finish to your stroke, 50 gradual build to strong, 50 as 25 FAST/25 EASY. R :15 after each) 12x 100 aerobic/smooth w/ strong final 10 meters of each rep...making sure you are actually going aerobically and can accelerate at the end of each rep. R :20 after each. 2x 50 cool down.
NOTES
Total Time: 40 Minutes Swim: 1600m
My back is stiff and not 100%.
I drove to the pool and did what I could.
Swam the first 1350m of the workout and then stopped for a break. Finished with an easy 250m and called it a day.
TUESDAY NOV 15 🌤
Sleep 3 | Fatigue 2 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Breathing and deadbugs before the run.
60 minutes on your feet: Basically the same as the Saturday run. 5 minutes of walking to warm up. Run 50 minutes. Easy effort. 5 minutes of walking to cool down.
NOTES
Run Time: 52 Minutes Distance: 8.2 km
Sunny and cold. My back is feeling better so I headed out on dirt road of Panama Flats. Ran very easy (6:20/km) and felt good during the time away from the keyboard.
WEDNESDAY NOV 16 ☀️
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Trainer 60 minutes.
40 minutes of easy riding. 10x :30 high cadence/stable hips, :30 easy. 10 minutes of easy riding to finish up the day. Mobility 20 minutes
NOTES
Time: 80 Mins Ride: Comfy Wooden Chair
Sunshine and cold; I made the executive decision to ride outside after work.
Pedalled easy up to the north end of Thetis Lake Park to see how comfortable I am on my favourite bit of single track (its been awhile).
Nothing close to a dab; rode the line I wanted.
Rode home feeling confident.
Gorgeous twilight sky for the ride home.
THURSDAY NOV 17 ☀️
Sleep 3 | Fatigue 2 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2100: 2 rounds (100 easy free, 100 w/ buoy, 100 kick. Rest as needed) 4x 50 as 25 FAST/25 relaxed and smooth. R :20 after each. 100, 200, 300, 300, 200, 100 all aerobic and steady. R :30 after each. 2x 50 easy to cool down.
Mobility 20 minutes
NOTES
Total Time: 55 Minutes Swim: 2100m
Afternoon in the 50m lanes. 300m times were a bit slower than expected but the effort was on point. Felt a good pump when I was done.
FRIDAY NOV 18 ☀️
Sleep 3 | Fatigue 2 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Breathing and deadbugs before the ride.
Trainer Ride 60 minutes: All easy spinning. Taking it easy and loosening up before the weekend!
NOTES
Ride Time: 61 Mins Normalized Power: 136W
Sim the first 27km of the Roth bike course. 
— just 4 days left of the free trial of Rouvy.
SATURDAY NOV 19 ☀️
Sleep 3 | Fatigue 4 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2300:
200 easy free to warm up. 4 rounds (50 fist drill, 50 as 25 fist drill/25 strong finish to your stroke, 50 gradual build to strong, 50 as 25 FAST/25 EASY. R :20 after each) 12x 100 aerobic/smooth/steady w/ #4/8/12 w/ a bit more turnover (Not a sprint, but a bit quicker) R :20 after each. 2x 50 easy to cool down.
Pre-Run: Dead bugs and Breathing.
Run/Walk 60 minutes:
3 minute walk to warm up. 55 minutes easy running (Similar terrain to your recent runs) 2 minutes walking to cool down.
NOTES
Time: 115 Mins Run: 9.5 km Swim: 2300m
Late morning start to the run. I prepended Cuthbert Holmes Park to my base route and did some of the muddy trails on Panama Hill.
RPE for the run was easy and comfortable for the entire hour. Although there have not been any (big) hills or strides of late, I am really enjoying the process that these 8 to 9ish km activities are delivering. The roughly same route melts into the background and I get an hour to myself to chill out and be thankful.
The 50m lanes where busier than last week. Regardless, I was able to pick my spot and I got the work done.
I took a glance at a time for one of the later 100m reps and saw 2:01. There wasn't a whole lot of juice left but I was able refocused on posture, the catch, rotation and finish and hit the wall with a 1:55 on the watch.
Better.