IRONMAN TRAINING 2021
Week beginning Sunday, June 20, 2021
14 weeks until IRONMAN Canada.
WEEKLY GOAL
The email from Elliot started with, "Trying not to overdo things this weekend." Last week's fatigue "spill over" should get corrected this week.
SUMMARY
I feel I like was...
(completed at the end of the week)
SUNDAY JUN 20 ☀️
Sleep 3 | Fatigue 5 | Stress 3 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 90 minutes. On trails/rolling terrain. Easy effort, but make sure the route is "challenging".
NOTES
Total Time: 0 minutes
This was a lost training day. My right glute/piriformis/hamstring is sore and that little tendon (fibularis brevis) is still angry.
In place of training, Carina and I cleaned the house, top to bottom, getting rid of most of the evidence of a renovation over the past few months. We then hosted my cousin and his wife on the deck for lunch in the afternoon. A Father's Day Dinner with Carina's parents filled the evening and but the time we got home, all I wanted was sleep.
Whether it was not exercising or that I was genuinely was feeling off, I was tired and cranky to end the day.
MONDAY JUN 21 ☀️
Sleep 4 | Fatigue 4 | Stress 4 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Easy commute to the pool. 5:30am: Swim 2600: 3 rounds (100 easy free, 2x 50 w/ buoy to warm up, 2x 50 steady kick. r :15 after each) 4 rounds (2x 50 Strong swim/High turnover r :45, 300 w/ buoy Steady turnover/steady effort. r 1:30) 2x 50 easy to cool down. Ride 60 minutes easy. Long way home
NOTES
Total Time: 120 minutes Swim: 2500m
I woke at 0430 with a headache. I don't think it was dehydration as my weight was a kilo heavier (77.4) this morning.
Hitting the light at Douglas and Finlayson gave me a PR for the commute to Crystal Pool.
Once in the water, I felt good, minus the throbbing headache. The times recorded for some sets in the workout file might be a little less consistent because of some lane congestion but the effort was there. I missed the final 100m cool down because I was getting short on. The bulk of the work got done and I think I was "feeling the water" ok this morning.
The round about way to commute home took me along Dallas Road in a counterclockwise route along the waterfront. I ran into a my friend Costain and his new puppy "Eddy". It was the first time since the pandemic since we've seen each other (in person). The weather was perfect for a morning ride and although my quads didn't feel completely fresh, I did get a spin in.
TUESDAY JUN 22 ☀️
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 90 minutes. Flat route. Easy effort. Solid mid-week long run.
NOTES
Total Time: 0 minutes
I had a descent sleep last night and am starting to feel "caught up".
I got into my running shoes later at night. The afternoon heat was blown away with winds that kicked up from the ocean. It was still warm enough to be in a singlet though.
I locked into a 5:55/km pace immediately and that suck pretty much over the entire 9 minutes.
My only niggle felt on the the was the
WEDNESDAY JUN 23
Sleep 5 | Fatigue 3 | Stress 3 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Easy commute to the pool. 5:30am: Swim 2500: 6x 50 easy swimming to warm up. Rest as needed. 6 rounds (50 building kick r :30, 50 Strong swim r :30, 50 Easy swim r :10) 3x 200 steady effort w/ consistent kick r :40. Straight into... 3x 200 w/ buoy and steady effort w/ consistent pull. r :40. 2x 50 easy to cool down. Ride 60 minutes easy. Long way home.
NOTES
Total Time: 0 minutes
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My right hamstring is lit up pretty good; the soreness is right in the belly of the muscle. Residual from last night's run though I am not sure running has been comfortable for a while now.
THURSDAY JUN 24
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 1:45 on TT bike. Easy spin out to Willis Point road. 3x 10 minutes uphill @ an effort you can hold for 40-50 minutes all out. Easy descent after each effort. Easy spin home to finish up. Make sure you have some calories in your water bottle.
NOTES
Total Time: 0 minutes
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FRIDAY JUN 25
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 45 minutes. Flat route EASY effort.
NOTES
Total Time: 0 minutes
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SATURDAY JUN 26
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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