SOCIALLY PROFILED
CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, May 14, 2023
6 weeks out from race day.
WEEKLY GOAL
The week before getting married!
SUMMARY
Total Time: 9&14frac; Hours
I feel like I was CELEBRATING LIFE
Training tapered off as the week ended. Lots going on with the wedding, staying focused and managing any life stress better than I may have ever done.
Bike ride on Wednesday was the training highlight of the week and I felt great.
SUNDAY MAY 14 🌤
Sleep 3 | Fatigue 5 | Stress 4 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Easy spin to the pool.
Swim 3400: 200 easy swim. 2x 50 Shark-fin drill. R :15. 100 swim w/ rotation focus. 2x 50 Paddle-fist drill. R :15. 100 swim w/ catch/rotation focus. 2x 50 gradually build easy to strong. R :20 2 rounds (3x 50 Strong/Fast r :30, 50 EASY. R :30)
50, 100, 150, 200, 250, 300 all aerobic/steady w/ 2x sighting per 50. R :30 after each. 2x 50 super easy. R :30. 300, 250, 200, 150, 100, 50 all aerobic/steady w/ 2x sighting per 50. R :30 after each. 2x 50 super easy.
Ride Home ~ About 60-90 mintues of total riding on the day. Keep the effort EASY.
NOTES
Total Time: 150 Mins Swim: 3400 m Ride: 32 km
Hint of a headache most of today, might be related to too much sun yesterday, or the onset of seasonal hay-fever, or who knows...
I rode the TT Bike up to Sidney for a Mother's Day Lunch with the family. I expected my legs to feel worse though I did intentionally start slow and built into the ride before heading north on the Pat Bay Highway. A slight headwind was partially negated by the highway traffic.
Carina dropped me off at Commonwealth Pool for the swim workout. I completed it as written though the amount of steps were too great for Garmin to handle in one activity. The ladder up to 300m sort of dragged but the steps from the second 300 back down felt better.
I rode home via Wilkinson and Interurban Roads.
MONDAY MAY 15 ☀️
Sleep 5 | Fatigue 4 | Stress 4 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Run: Dead bugs, breathing, Glute Bridges...:30 second side planks, :30-:60 front planks. 60 minutes: 15 minutes walking to warm up. 15x 1 minute easy running, 1 minute walking. 15 minutes walking to fnis hup.
Mobility 20 minutes.
NOTES
Total Time: 56 Minutes Walk/Run: 5.9 km
Super busy day with work and wedding stuff. The weather was really hot too.
I finally headed out for a twilight walk/jog at 2030. I figured that I'd get a bit of walking and a couple of the reps done but once I got going, I ended up completing all 15 minutes. I felt good. My feet (plural) felt ok and no soreness around the injury site on my right foot. A bit of very minor navicular soreness, left and right; pretty normal.
TUESDAY MAY 16 🌤
Sleep 3 | Fatigue 4 | Stress 3 | 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...:20-:30 second side planks, :30 front planks. Easy spin to the pool.
Swim 2500: 300 easy swim, 200 swim w/ buoy, 100 kick. 2x 50 shark-fin drill. R :20 4x 50 as 25 fist drill/25 strong finish to the stroke. R :20. 4x 50 as 25 w/ exaggerated rotation/25 higher turnover. R :20. 6 rounds (3x 50 Strong/Fast/750 effort. R :20, 50 EASY. R :40) 200 super easy to cool down.
Ride ~ 60ish minutes. Long way home from the pool.
NOTES
Total Time: 120 Mins Swim: 2500 m Ride: 18 km
Despite a late evening walk/jog, I woke feeling refreshed. Nice!
Good intentions on getting to the pool early were dashed and I swam this activity split between a 50m and 25m lane. Zero congestion in the lanes though.
My energy was just okay to start. The kickboard rep continues to get better; hip flexors felt the last 15m. At one point, I forgot to switch from exaggerated rotation to high turnover halfway down the pool. The 3x50m efforts were better. I did the first of them in the 50m lane, the last 5 rounds in the 25m lane.
I had an errand to run in Oak Bay so I rode in that direction for the long way home spin. I was on the mountain bike this afternoon and despite just getting out of the pool, I felt really good. Not like I remember long rides home from the pool a year ago.
WEDNESDAY MAY 17 ☀️
Sleep 3 | Fatigue 3 | Stress 5 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Walk ~ 30 minutes.
Pre-Ride: Dead bugs, breathing, Glute Bridges...:20-:30 second side planks, :30 front planks.
Ride 2:30 on TT bike. Easy spin out to Willis Point. 4x Willis Point (Turning around somewhere near the turn off to Ross Durrance) Effort is around 60 minute climbing pace. Certainly focused, but also, not dying at the end of each rep. Easy spin down for recover.
Ride a flat/rolling route to get in your miles after this. Eat and drink early and often.
NOTES
Time: 152 Mins Ride: 61 km Accent: 834 m
Right foot is a bit sore this morning. Not a 🚩 just stiffness that I might feel if I had lots of run volume. Probably the kick set yesterday.
High altitude forest fire smoke in May is a reminder that future IRONMAN prep might have to be early to mid summer races like this year. I am curious what type of summer Penticton will experience going forward...
Late afternoon roll out of the driveway, straight down Interurban Road to get out to Willis Point Road. Saanich Police had the road blocked off and were administering a breathalyzer test to someone clearly inebriated. At least for the first two trips up the hill, I was assured that the traffic racing up behind me was sober.
I rode the hill 4 times, turning around at the entrance to the lake. The last trip up, I kept going over Ross Durance Road then down into Langford.
Legs, body, back, all felt great the entire ride. I spent the first 14 minutes upright before dropping into the aerobars, then was in them whenever traffic and terrain permitted.
THURSDAY MAY 18 ☀️
Sleep 4 | Fatigue 4 | Stress 5 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Run: Dead bugs, breathing, Glute Bridges...:20-:30 second side planks, :30 front planks. Run/Walk 60 minutes: 15 minutes walking to warm up. 18x 1 minute easy running, 1 minute walk after each. Walk 9 minutes to finish.
Swim 3000: 200 easy swim. 4x 50 Shark-fin drill. R :20.
4x 600 aerobic/smooth. Find a consistent rhythm and cover some distance. R 2:00 after each. 1-Swim 2-Swim w/ 3x sighting per 50. 3-Swim w/ buoy. 4-Swim.
4x 50 super easy to cool down.
NOTES
Time: 0 Mins Swim: 0 m Walk/Run: 0 km
I did not train today. Work and wedding tasks and yard work was done. Lots of time on feet and is is nice to sit down for a late dinner.
FRIDAY MAY 19 ☀️
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
EASY spin. 60 minutes. Flat. Whatever bike/location that is easy.
NOTES
Total Time: 0 Minutes
I rode with Carina into Downtown for our check-in with her father. Technically on the bike but low/no stress effort and not a training ride. 2 days to go. Both cars washed and I had a much needed hair cut.
SATURDAY MAY 20 ☀️
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Walk ~ 1:00. Nice walk around the neighborhood.
NOTES
Total Time: ~50 Minutes Ride: 20.5 km
A few chores before meeting up with Chris G. for a ride up to the gate at Westoby Road. I rode my TT Bike, he was on his gravel bike and hoping to explore the route I took him on earlier this winter. He continued once we reached the dirt, I headed back down the hill for an easy out and back spin.
The rest of the day was wedding related. Big day for Carina and I is tomorrow!
The (short) lap pool at The Empress was nice to play in (brief, non-structured chance to be horizontal in the water).