CHALLENGE ROTH TRAINING - 2023

Week beginning Sunday, October 30, 2022

34 weeks out from race day.

WEEKLY GOAL

Be consistent in the rain.

SUMMARY

Total Time: 6 Hours

I feel like I was SLOW AND HEAVY

Overall a good week for doing the work. The habit of doing something everyday is easy. I am dealing with the internal fight over where I am at (reality) and where I expect myself to be.

When I tally up 6 hours for the week, that isn't a whole lot. When I check in with how I am feeling (mostly after a run), I am probably right to only be at 6 hours (at least for this week)

The weather was mostly terrible this week.

SUNDAY OCT 30 🌧

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

Breathing and deadbugs before the run​
Run/Walk 70 minutes: 20 minutes walking to loosen up. Run 30 minutes flat and easy. 20 minutes walking to cool down/finish up.

NOTES

Total Run Time: 40 Minutes   Distance: 6.3 km

In between periods of heavy rain and before the Seahawks game, I got 40 minutes of continuous running in. I felt comfortable and ran mostly on the dirt of the Colquitz River Trail. Walking time was a little over 10 minutes. I had a good stretch afterwards, during the game.

MONDAY OCT 31 🎃

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

Swim 1700: 6x 50 easy swimming to warm up. Rest as needed. 4x 50 easy w/ buoy. Rest as needed. 2x 50 kick. Rest as needed. 10x 100 aerobic/steady R :25 after each. 2x 50 super easy to cool down.

Mobility 17 minutes

NOTES

Total Time: 41 Minutes   Swim: 1700m

Drove to the pool after work; the pool was quiet (kids had other plans).

I pushed a bit harder on 10x100 set. Started with a 1:41 and watched the fade to 1:47 for the later reps. Finished strong with another 1:41 on the final 100. All touch turns and my back is feeling good (not perfect).

Carved a pumpkin once I got home.

TUESDAY NOV 1 ⛅️

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

Trainer ~ 60 minutes. Nice and easy. HR 130 or less for the entire ride.

NOTES

Total Time: 60 Minutes   Trainer: 116 W NP

Time and work didn't allow for the opportunity to right in nice weather; on the trainer after dinner.

Mixed in some subtle variation. QL/back held up as I was pedalling in the aero position for the majority of the hour.

WEDNESDAY NOV 2 🌦

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

Breathing and deadbugs before the run​
Run/Walk 50 minutes: 10 minutes walking. Run 30 minutes nice and easy. 10 minutes walking to finish up.

Mobility 21 minutes

NOTES

Run Time: 50 Minutes Distance: 7.8 km

Weather was nice!

THURSDAY NOV 3 🌧

Sleep 3 | Fatigue 3 | Stress 5 | Soreness 3
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PLANNED WORKOUT

Swim 1900: 50, 100, 150 easy swimming. Rest as needed. 50, 100, 150 easy swimming w/ buoy. Rest as needed. 12x 50 very gradual descend 1-4, 5-8, 9-12 from 1: EASY, 4: moderately strong...but still very controlled. R :20 after each. 3x 200 aerobic/steady/smooth. R :45 after each. 2x 50 super easy to cool down.

NOTES

Total Time: 46 Minutes   Swim: 1900m

Miserable, cold, wet weather for the ride to and from the pool. I was going toget wet anyway...

Swam with the 50m lanes in place. It wasn't that big of a deal as it used to be (mentally it used to feel like forever to get to the far wall). I did my best to get the descending sets in. After 1900m, I considered doing a few more lengths but decided to stick to the plan and pedalled home instead.

FRIDAY NOV 4 🌧

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

Same as Tuesday. Trainer ~ 60 minutes. Nice and easy. HR 130 or less for the entire ride.

Mobility 20 minutes

NOTES

Total Time: 60 Minutes   Trainer: 127 W NP

The work problem that I thought I solved last Friday, I think I got over the hump with it late this afternoon.

Again, after dinner I started the ride. I put the start of the 2021 Challenge Roth on the screen and set the trainer on "Free Ride" (1% grade).

SATURDAY NOV 5 ☀️

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

Breathing and deadbugs before the run​
60 minutes on your feet: 10 minutes of walking to warm up. Run 45 minutes. Easy effort. 5 minutes of walking to cool down.

NOTES

Run Time: 50 Minutes   Distance: 7.9 km

This would have been a good run except my right ankle started sore and stayed that way for most of the trip north past Panama Flats. About an hour of yard-work after I got home.