SOCIALLY PROFILED
CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, October 23, 2022
35 weeks out from race day.
WEEKLY GOAL
Get "back" to training, slowly.
SUMMARY
Total Time: +6 Hours
I feel like I was LEAVING PRECARIOUS BEHIND
This week was done with an abundance of caution to give my back a chance at getting healthy. By the time Saturday rolled around, my back was in a much better spot.
I was consistent with the workouts and got a big win at work on Friday too. Sleep quality improved as my back improved.
The weather is certainly wintertime in the PNW.
SUNDAY OCT 23 ⛅️
Sleep 4 | Fatigue 2 | Stress 4 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Breathing and deadbugs before the ride
Ride 60 minutes easy on the trainer. Nice and light. Only add resistance if you feel warmed up and comfortable.
Mobility 15 minutes
NOTES
Total Time: 60 Minutes Trainer: 129W Avg
One hour, mostly on the bullhorns, and mostly around ~120W. I don't know how accurate the zones are set up for me but Garmin marked a good amount of my time in Z3. Lower back held up, but the bruised tissue is still sore.
MONDAY OCT 24 🌦
Sleep 4 | Fatigue 2 | Stress 5 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 1500: 14x 50 EASY swimming to loosen up. Rest as needed. 7x 100 very steady. Just doing a bit more distance. Still resting as needed. 2x 50 super easy to cool down.
NOTES
Total Time: 40 Minutes Swim: 1500m
I felt every stroke with my right arm in my mid-back. 1500m was about the most that injury site was willing to take. Spent time in the hot tub afterwards too.
I drove to and from the pool; parking a bit away to get some steps in.
TUESDAY OCT 25 ⛅️
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Walk ~ 75 minutes. Out for a long walk. Still going flat. But it's not a short jaunt.
Mobility 15 minutes
NOTES
Total Time: 67 Minutes Walk: 5.3 km
Walk with Carina. 
WEDNESDAY OCT 26
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Breathing and deadbugs before the ride
Trainer ~ 60 minutes. Still riding really easy. Still on the trainer.
NOTES
Total Time: 60 Minutes Trainer: 129W NP
Time on the trainer after a long day at work.
THURSDAY OCT 27 🌦
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 1700: 8x 50 easy swimming. Rest as needed. 6x 50 easy w/ buoy. Rest as needed. 2x 50 steady kick. Rest as needed. 50, 100, 150, 200, 300 steady and aerobic. R :45 after each. 2x 50 easy to cool down.
Mobility 20 minutes
NOTES
Total Time: 45 Minutes Swim: 1800m
Once on deck, saw that the 50m lanes were still in. I jumped in and swam 300m easy before the change over. It wasn't long for the lifeguards to get the 25m lanes set up an once they finished, I started today's workout from the start. The swim clubs started at 1600 and 200m into the last of rep of the main set, the clock was 1559. I called it a day and headed to the hot tub and put a jet on my lumber.
Rode to and from the pool.
FRIDAY OCT 28 ⛅️
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Breathing and deadbugs before the run
Run???? Walk 10 minutes to loosen up. Run 30 minutes easy. Walk 10 minutes to cool down.
NOTES
Total Time: 30 Minutes Run: 4.7 km
Easy pace up the Colquitz River Trail to Park before heading home. 30 minutes of continuous run time and maybe ~13 minutes of walking on either end of the activity.
Big day at work getting to a solution for a very tough technical problem that has had me stumped for about 3 weeks.
SATURDAY OCT 29 ☁️
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Option A: Trainer ~ 75 minutes. Keep it easy. Hr under 130 for the entire ride is probably a good general top end for this ride.
Option B: MTB ~ 75-90 minutes. Nice easy spin. Flat route. Goose, Lochside, or even a flat road, but on the MTB.
Mobility 18 minutes
NOTES
Total Time: 50 Minutes Trainer: 127W NP
Big day for yard-work before the next "atmospheric river" arrives tonight. Most of my time was on the steeper pitch of the garage roof removing moss and cutting back branches. After dinner, I jumped on the trainer and pedalled easy; I cut it short thinking about the day's load on my back.