SOCIALLY PROFILED
IRONMAN TRAINING 2021
Week beginning Sunday, July 11, 2021
11 weeks until IRONMAN Canada.
WEEKLY GOAL
To be mindful of my QL and prep for a 70.3
SUMMARY
I feel I like was...
(completed at the end of the week)
SUNDAY JUL 11 ☀️
Sleep 2 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
1st: Open Water swim: 3x 3 minutes easy swimming to warm up. r 1:00. 3x 10 minutes @ 1/2 IM effort/focus. What is that?? An effort you can hold for around a 2k. Doing the swim is part of figuring it out. r 2:00 after each. 2-3 minute splash around to cool down. 2nd: Run 90 minutes. Flat route. EASY effort. Stay well fueled.
NOTES
Total Time: 140 minutes
Mid-afternoon swim at Elk Lake went off without a hitch. There was a bit of a chop on the water but nothing that could cause a problem. I just settled into a nice rhythm that I felt I could have held for 40 minutes. No wetsuit to assist today.
Carina and I spent time hanging out on the paddle board after I was done with the swim; I didn't start the run right away.
SWIM MAP
Once on the run, things were pretty straight forward; Hamsterly Beach to home roughly following the Colquitz Creek on mostly dirt trails. I felt better than my pace suggested but that may have been because of the net downhill off the route. The average pace was slower than what I perceived probably because of the heat of the day. Regardless, my goal was 90 minutes with good form and I that was accomplished.
I ran with a +300 calorie bottle and took the first 80 minutes to finish it.
MONDAY JUL 12 ☀️
Sleep 4 | Fatigue 4 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
5:30am: Swim 2400: 8x 50 easy free to warm up. r :20. 8x 50 as 25 Fist drill/25 strong finish to stroke r :20. 8x 50 as 25 FAST/25 relaxed r :20
4x 250 steady/aerobic w/ buoy. r 1:00. 4x 50 as 25 backstroke/easy/25 easy free.
NOTES
Total Time: 70 minutes Swim: 2400m
Upon waking, I felt stiffer than I thought I should have; like I ran 20 km or more and not the 14 that I did yesterday.
Pretty straight forward swim; initially I felt yesterday's time in Elk Lake lingering but that didn't last long. I started in the Continuous Lane but saw that there was more space in the Fast Lane; I finished up there.
The ride to the pool was a PR (hit the traffic lights well) but nice and easy back home.
TUESDAY JUL 13 ☀️
Sleep 4 | Fatigue 3 | Stress 4 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 75 minutes. Short spin to Mill Hill. (I might have the name wrong) 6x 3 minutes uphill, 1st Rep @ steady climbing to warm up, #2-#6 @ an effort you cold hold for 30 minutes all out, 2-3 minutes easy spin down hill to recover. Short spin home. Off the bike: Run 40 minutes. Flat route. EASY effort.
NOTES
Total Time: 105 minutes
After work, I jumped on the road bike back to Crystal View Estates, the subdivision on the south side of Mill Hill.
I got the work in, 6 times up but went harder than what was called for on the last trip up the hill. It was an out of the saddle effort for the climb up to the school and just enough effort not to completely blow up for the balance of the trip to the top.
Fun until...
RIDE PROFILE
Off the bike, I set out to do 40 minutes but I had a odd pain in my left shin. I walked to first 400m and then took some time to stretch out my calves, quads and hip flexors. Continuing on, I ran the balance of my time (30 minutes) flat and easy to and from the Selkirk Trestle. No issues with the shin and I found a nice easy rhythm on the way back home.
Both Carina and I woke with similar headaches this morning. I don't suspect dehydration because my weight was up slightly. Regardless I made an effort to drink more today.
I could not smell smoke but visually there was a hint of it in the air this evening. It made for an incredible sunset.
WEDNESDAY JUL 14 ☀️
Sleep 4 | Fatigue 4 | Stress 4 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Short spin to the pool.
5:30am: Swim 2200: 3 rounds (100 easy free, 100 swim w/ buoy, 2x 50 steady kick r :15 after each) 8 rounds (100 Strong effort/strong turnover r :20, 50 EASY r :30) 100 easy to cool down.
60 minute easy spin home
NOTES
Total Time: 50 minutes Swim: 2200m
I really wanted to sleep longer this morning. I had a Red Bull before heading out the door (first time for this) and if it wasn't for the traffic light on Blanchard and Hillside, I would have set a new PR for a solid effort to the pool.
11°C this morning was chilly on the bike for the first 3 minutes and then the cool air felt good; thinking about a Penticton morning at the end of September.
Today's pool workout was harder than usual. The 8x100m strong efforts had me pushing through a higher heartrate. Fun and engaging is how I would describe that set. For where I am at today, 100m is not an all out distance so I did have an element of "learn the appropriate pace"; I think I did ok with it. 
Work is busy today so I headed home; easy effort except for punching up one small hill that when I crested it, I had to remind myself to save something for Sunday!
THURSDAY JUL 15
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 30 minutes. Flat. EASY.
Great day for stretching and breathing.
NOTES
Total Time: 0 minutes
—
FRIDAY JUL 16
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 45 minutes easy on the race set up. Great day for stretching and breathing. Big Dinner. Hydrate well all day long.
NOTES
Total Time: 0 minutes
—
SATURDAY JUL 17
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Big breakfast, Big lunch, hydrate well all day long. Open Water swim ~ 4x 4 minutes easy swimming. Rest 1-2 minutes after each. Not really a full workout. More a stretch out. Run 10 minutes, Yes, 10 minutes. EASY.
NOTES
Total Time: 0 minutes
—