SOCIALLY PROFILED
CHALLENGE ROTH TRAINING - 2023
Week beginning Sunday, April 30, 2023
8 weeks out from race day.
WEEKLY GOAL
Heal a foot and an angry sacrum. Breath and trust that I can do this.
Time = Pressure
SUMMARY
Total Time: 14 Hours
I feel like I was IN A BATTLE w/ myself
Work had me on a training course Monday through Wednesday and it made the schedule predictable through a bit crammed to start the week. Pressure is mounting inside my head with the wedding and Challenge Roth getting ever closer. My sore sacrum is proof evident of that pressure.
SUNDAY APR 30 ⛅️
Sleep 3 | Fatigue 3 | Stress 4 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
300 easy free. 200 swim w/ buoy. 2x 50 Paddle-fist. R :20. 100 easy swim w/ focus on catch. 2x 50 shark-fin. R :20. 100 swim w/ focus on rotation. 2x 50 shark-fin and paddle-fist. R :20. 100 w/ your best form. 100, 200, 300, 400. @½IM effort/focus. R :40 after each effort. 2x 50 SUPER easy. Rest all you need. 400, 300, 200, 100 @ ½ IM effort/focus. R :40 after each effort. 4x 50 EASY swimming to cool down.
WALK 20 minutes
Mobility 30 minutes
NOTES
Total Time: 0 Minutes Swim: 3200m
Back is a bit more stiff upon waking. Probably the 40 minutes on the trainer last night didn't help.
I spent the morning cheer on Carina as she completed the TC10K. I walked point to point accumulating > 11,000 steps in doing so.
In the pool, I mis-entered the workout, and I missed the 2x50 SF w/Paddes and a 100m. 100m w/best form yielded a 1:42 with minimal, single leg push off the wall and I felt like that was a good representation of me today. The ladder up to 400m and then back down was completed almost as written; there was a dude that was watching from the pool deck, jumped into my lane and pushed off doing "froggy kick" right in front of me. I was at 200m of one of the 400m sets when he did it. I jumped into the other lane and upped my effort to match a young guy's speed (well about my 1/2 IM pace).
Eventually, I moved myself but into the lane that I started in and swam the last bit at my intended pace.
End of the day...
MONDAY MAY 1 ⛅️
Sleep 3 | Fatigue 3 | Stress 4 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Ride: Dead bugs, Breathing, Glute Bridges, 30 second side planks, 30-60 front planks.
MTB (Yes, MTB, give the QL a bit of a rest) 75 minutes. Easy cruising. Terrain is up to you. If you want to spend a few minutes at Thetis, do it!
WALK 30 minutes.
NOTES
Walk Time: 28 Minutes
Back (sacrum) is stiff again this morning and consequently, skipped the MTB ride. I rode the rollers for about 10 minutes as a new saddle arrived (and installed).
I did go for the purposeful walk. The navicular joint and the flexor hallucis longus (FHL) on the right foot were getting tired as I got close to home.
TUESDAY MAY 2 🌤
Sleep 3 | Fatigue 3 | Stress 4 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2500: 300 easy free. 6x 50 as 25 fist drill/25 gradual build to strong. R :20. 4x 100 as 75 aerobic/smooth/25 w/ higher turnover. R :20 8x 50 Descend 1-4, 5-8 w/ buoy. 1-Relaxed, rotation focus, 2-1/2 IM effort, 3-1500 effort, 4-750 effort. R :20 after each. 100 EASY. 3 rounds (4x 50 FAST on 1:00. 100 EASY on 3:00) 100 extra easy to cool down.
WALK 30 minutes.
Mobility 21 minutes
NOTES
Total Time: 0 Minutes Swim: 0m
Upon waking, my sacrum was moderately stiff; getting better but not great.
WEDNESDAY MAY 3
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Ride: Dead bugs, Breathing, Glute Bridges, 30 second side planks, 30-60 front planks. Ride 2:15 on TT bike. Standard fueling. Hydrate well. Head over to Willis Point. 3x Front side of Willis Point. (Turn around near the turn off to Ross Durrance) Aiming for an effort you can hold for about 1 hour of all out climbing. (aka-Strong, but very sustainable for this workout) Take the descent easy as your recovery. Ride whatever roads you want to get to 2:15 and cool down.
WALK 40 minutes. Ideally this is a morning walk
NOTES
Total Time: 0 Minutes
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THURSDAY MAY 4
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 3000: 200 easy free. 2x 50 steady kicking. Seeing how it feels. Rest as needed. 4x 50 Shark-fin drill. R :30. 2x 50 gradual build easy to strong. R :30. 700 aerobic/smooth w/ 3x sighting per 50. Focus on breathing and staying relaxed. R 1:30 700 aerobic/smooth. (No sighting) Consistent breathing. Consistent turnover. R 1:30. 700 aerobic/smooth w/ buoy. Still breathing consistently. Nice and relaxed. 6x 50 SUPER easy to cool down/relax.
WALK 40 minutes. (Small chance this is a run walk after we talk)
Mobility 15 minutes
NOTES
Total Time: 0 Minutes
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FRIDAY MAY 5
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Ride: Dead bugs, Breathing, Glute Bridges, 30 second side planks, 30-60 front planks. Ride 90 minutes. TT bike. Water front? Lochside? As long as the effort is EASY. And flat or rolling, then it works for me!
NOTES
Total Time: 0 Minutes
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SATURDAY MAY 6
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
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NOTES
Total Time: 0 Minutes
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