CHALLENGE ROTH TRAINING - 2023

Week beginning Sunday, October 2, 2022

38 weeks out from race day.

WEEKLY GOAL

Simply to start the rhythm of the next build.

SUMMARY

Total Time: 0 Hours

I feel like I was PATIENTLY STARTING AGAIN

2 swims, 2 runs and a bit of time on the new smart trainer made up this week in training. Every workout seemly appropriate for where I am after 5 weeks off.

Sleep was good all week too. I was in bed early, up early and my focus at work was on point.

Weight gain from the time off is bothering me.

SUNDAY OCT 2 ☀️

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

MTB ~ 1:00-1:15. Have fun. Get outside. Spin around.

NOTES

Total Time: 0 Minutes

Chores around the house made up the bulk of the day and getting on the bike late in the afternoon felt like yet another chore. I skipped it.

MONDAY OCT 3 ☀️

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

Swim 1600: 3 rounds (100 easy swim, 100 w/ buoy, 100 kick. Rest as needed) 50, 100, 150, 150, 100, 50 all steady and aerobic swimming. R :30 after each. 2x 50 EASY to cool down.

NOTES

Total Time: 41 Minutes   Swim: 1600m

1600m seemed to me to be the perfect distance to start again in the pool. It felt god to be back in the water too. Crystal Pool has fixed their filter issue too. I drove to the pool as I was late pushing away from the keyboard (work) this afternoon.

TUESDAY OCT 4 ☀️

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

Run with your buddies! 45-50 minutes. Keep the effort as easy as you can. Aka-Avoid the end of run sprint/speed up.

Mobility 18 minutes

NOTES

Total Time: 50 Minutes   Run: 9 km

Just Yauki and I as Vincent missed our meet up. Typical Songhees Loop including the trip up Lampson Hill. I everything felt good though I did have a twinge in my left ankle that I had to work through. We'll see how it feels tomorrow. Perfect tee-shirt weather for the run.

WEDNESDAY OCT 5 ☀️

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

Off Training.

NOTES

Total Time: 0 Minutes

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THURSDAY OCT 6 ☀️

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

Trainer test! 50 minutes. Easy spinning on the trainer. Feel free to program an "easy" workout. Aka-10 minutes @ 100 watts, 10 minutes @ 130 watts, 10 minutes @ 110 watts, ect. And see how it works. As long as it's easy, it works for me.

Mobility 25 minutes

NOTES

Total Time: 50 Minutes   Ride Type: Smart Trainer

First ride with ERG mode; time went by fast. Looks like I can set custom power ranges or I can select power zones based of what Garmin thinks I am capable of. Garmin's Zone 1 (0-53W) is way too easy, Zone 2 (53-117W) is warm-up/easy spinning for me. Zone 3 (117-160W) is work where I am feeling a burn in my quads, wet from sweat but not necessarily breathing hard.

Manual control (outside a programmed workout) gives me trainer resistance in 10% jumps and I am not ready to spend time above 10% (example 20% is really hard today).

A VERY SAD DAY

I just got word that my family got a little smaller today.

Frankie Cicchitano, I am very thankful that we got to re-connect at your sister's wedding just two weeks ago. Rest in peace.

FRIDAY OCT 7 ☀️

Sleep 3 | Fatigue 2 | Stress 4 | Soreness 3
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Swim 1800: 4 rounds (100 easy swim, 50 kick. Rest as needed) 4 rounds (50 swim w/ buoy, 100 easy swim. Rest as needed) 5x 100 aerobic/steady. R :20 after each. 2x 50 easy to cool down.

NOTES

Total Time: 45 Minutes   Swim: 1800m

Felt good getting into the water this afternoon. Noticed a slow fade as the workout progressed and I dealt with a small twinge in my front left deltoid too.

SATURDAY OCT 8 ☀️

Sleep 2 | Fatigue 3 | Stress 2 | Soreness 2
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

45 minutes: 5 minutes walking to warm up. Run 40 minutes. EASY effort.

Mobility 20 minutes

NOTES

Total Time: 0 Minutes

No one specific thing that I can think of but my QL decided to get very angry today. Did the stretching plus some extra movement on the yoga mat but the run is being pushed out until tomorrow.

Frustrating.