SOCIALLY PROFILED
CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, May 28, 2023
4 weeks out from race day.
WEEKLY GOAL
Race well, tend to the right ankle.
SUMMARY
Total Time: 16 Hours*
I feel like I was RUNNING!
Maybe the biggest week so for this spring. Total hours is somewhat askew with the walking at the 70.3 but the real reason for me to be stoked is on Friday, the scheduled Run/Walk featured more minutes running than walking and I had my first "runner's high" in forever.
I finished the week with pretty dead legs riding to and from Thetis Lake.
Goal for this week was accomplished.
SUNDAY MAY 28 ☀️
Sleep 4 | Fatigue 2 | Stress 5 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
NOTES
Total Time: 7:04:00 Distance: 70.3 miles
My fastest 1900 m swim on Elk Lake. I broke my 40 km PR and finished the bike ~11 minutes quicker than last year.
Then I turned my ego off and walked, a lot!
| Time | M50-54 | Overall | ||
|---|---|---|---|---|
| Swim | 33:52 | 🏆 | 20 | 301 |
| Bike | 2:59:46 | 🏆 | 51 | 551 |
| Run* | 3:12:39 | 111 | 1542 | |
| T1/T2 | 5:09/12:36 | |||
| Overall | 7:04:00 | 91/115 | 1290/1607 | |
MONDAY MAY 29 ☀️
Sleep 3 | Fatigue 5 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Off or walk 10-40 minutes.
NOTES
Total Time: 0 Minutes
I got caught up with work and some things household related.
No formal walk but I was definitely moving around throughout the day.
TUESDAY MAY 30 🌤
Sleep 4 | Fatigue 4 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 1600: 300 easy swim. 200 w/ buoy. 100 kick. 6 rounds (50 as 25 fist drill/25 smooth r :20, 100 aerobic/steady. R :20) 2x 50 easy cool down
Run/Walk 40 minutes: 5 minute walk to loosen up. 10x 2 minutes easy running, 1 minute walk after each. 5 minute walk to cool down
NOTES
Total Time: 60 Minutes Walk/Run: 7.2 km
Missed my afternoon swim window. In lieu, I added 20 minutes of walking to my "second" workout. Tired legs and maybe I was landing heavy, my right ankle felt weaker during the last few reps. Pretty consistent 5:30/km during the 2 minute reps; I would have honestly guessed 6:30/km. The clock in my head is way off.
Angry tissue flair up around my right clavicle; swimming may not have worked earlier today.
WEDNESDAY MAY 31 ⛅️
Sleep 3 | Fatigue 4 | Stress 4 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Ride: Dead bugs, breathing, Glute Bridges. Fun MTB ride ~ 80-90 minutes. Head over to Thetis. Keep things easy. Have fun.
Mobility 21 minutes
NOTES
Total Time: 105 Minutes MTB Ride: 25 km
The superior fibers of my trapezius (at the right clavicle) is still sore, but less acute this morning. My right ankle feels better than I expected.
Late start to the ride as I was in town picking up a lower stack runner for my ankle.
31 minutes to the Westoby Road Gate; bit of a headwind, bit of Sunday still in my legs. I felt stronger the longer I rode and explored a new bit of single track. The Scotch Broom has taken over and some trails are impassable now.
THURSDAY JUN 1 ☀️
Sleep 3 | Fatigue 3 | Stress 5 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2000: 3 rounds (100 easy free, 100 easy w/ buoy. R :20 after each) 2 rounds (50 steady kick, 100 easy swim. R :15 after each) 3 rounds (100 steady/smooth. 100 as 75 steady/smooth/25 higher turnover, 100 as 50 steady/smooth/50 higher turnover. R :20 after each) 4x 50 super easy to cool down.
Pre-Run: Dead bugs, breathing, Glute Bridges...:20-:30 second side planks, :30 front planks. Run/Walk 40 minutes: 5 minute walk to loosen up. 10x 2 minutes easy running, 1 minute walk after each. 5 minute walk to cool down.
NOTES
Time: 97 Mins Swim: 2000 m Walk/Run: 5.3 km
Sleep through the night but had a groggy morning. Productive day at work before going to the pool. Weather is sunny but just 17°C.
First 100m length (warm up) was done in 1:39 and I was pretty consistent in getting low 1:40s (or better) for the entire workout. This, despite my right elbow being sore from an interaction with a rock during the MTB ride last night.
Could it be that the swimming in the wetsuit reset the "level" in my head? Or maybe the uptick in speed is due to having shaved my legs for the race. Whatever, this was a fun workout.
I did the run from Crystal Pool to Royal Jubilee Hospital and back. Flat route with different underfoot variations from the sidewalks. This was a new shoe day. Effort was relaxed and I am really liking the rhythm of 2 minutes on, 1 off as I use it to give me a positive reset for my run posture.
FRIDAY JUN 2 ☀️
Sleep 4 | Fatigue 3 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Ride: Dead bugs, breathing, Glute Bridges. Brick Ride: Ride 2:30. Flat/rolling route. (nothing too hilly) Easy effort. On the TT bike. Fueling/eating, just like on Sunday! (Or add Maple Syrup if you like)
Off the bike: 45 minutes Run/Walk 5 minutes walking to loosen up. 9x 3 minutes easy running, 1 minute walk after each. 4 minutes walking to finish up.
NOTES
Time: 0 Mins Ride: 00.0 km Walk/Run: 0.0 km
Another groggy morning; night sweats last night too. I am congested and I don't know if it is a cold coming on or seasonal allergies (which haven't really appeared so far this year).
Right ankle feels pretty good this morning.
(ride)
(walk/run)
SATURDAY JUN 3 ☀️
Sleep 6 | Fatigue 5 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Swim: Dead bugs, breathing, Glute Bridges...:20-:30 second side planks, :30 front planks.
1st: Open Water swim 75 minutes: 3x 4 minutes easy swimming to warm up/loosen up. R 1:00 after each. 3x 18 minutes @ IM effort/focus. Swimming in straight lines and finding a nice sustainable rhythm. Rest 2:00 after each. Then you're done after the last rep.
2nd: Ride 60 minutes. EASY. This can be any bike. Nice and easy. It could even be a nice spin from the lake.
3rd: Mobility 25 minutes
NOTES
Time: 125 Mins OWS: ~3500 m Ride: 15 km
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