SOCIALLY PROFILED
IRONMAN TRAINING 2021
Week beginning Sunday, May 23, 2021
18 weeks until IRONMAN Canada.
WEEKLY GOAL
Keep on working. With each week ticking away and the anticipation and anxiousness grows.
SUMMARY
I feel I like was IN A NICE GROOVE
Maybe it was the day off on Monday, but this week was what it should all be about. Runs felt good, time on the bike felt good and the swim on Saturday was really good too.
11 hours 45 minutes with the day off training; that was only 50 minutes shy of last week.
SUNDAY MAY 23 ☀️
Sleep 3 | Fatigue 3 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
1st: Run 90 minutes. Flat/rolling route. EASY effort. Elk Lake/Goose/Lochside/Waterfront/Panama Flats kind of terrain. Stay well fueled. 2nd: Can be directly after the ride but later in the day will probably be more fun! Mountain bike 75 minutes. Get outside. Spin the legs a bit. Hit a few trails. Have fun. Main goal is to be on a bike and move the legs.
NOTES
Total Time: 135 mins Run: 16km Ride: 23km
Carina dropped me off at Michells Farm and I jogged home from there. Decent headwind and in sections sheltered from the wind but not the sun, it was quite warm. I felt good but not as fresh as when I did this route back in January.
With an easier, +3 hour ride yesterday, I felt less fatigue in my legs compared to a week ago.
RUN: Michell Farm to Tillicum
I was invited for dinner with my in-laws so I jumped on the TT bike for a run up to Sidney. The mountain bike is fun but the TT bike can be fun too. It is rare for me to ride mostly uninterrupted for just ~20km on the road so I took this as a chance to learn and make mental notes of the effort and distance.
Given the headwind experienced on the run a couple hours earlier, I expected to get a push for the ride in the opposite direction. A decent tailwind through to Elk Lake died off near the intersection of Island View Road. Then it was a slight headwind for the remainder of the ride.
RIDE: Uptown to Sidney
My time for the 23 km ride north to Sidney via the Pat Bay Highway was 46 minutes.
RIDE: Heart Rate
Average: 129 BPM
RIDE: Cadence
Average: 93 RPM
MONDAY MAY 24, VICTORIA DAY 🌧
Sleep 4 | Fatigue 4 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Off Training.
NOTES
Total Time: 0 minutes
Good thing too. The weather forecast calls for rain all day and I woke with another headache. My mistake; I don't think I had enough for dinner last night.
TUESDAY MAY 25 🌦
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Option 1: am: Run, Pm: Ride.
Option 2: Pm: ride w/ run off.
Ride 80 minutes. Spin 25-30 minutes easy (Maybe a bit extra on the way out vs back home). (Towards Mill hill) 5x 3:00 #1: Steady climbing to warm up. #2-5 @ a touch easier than 20k effort, 2-3 minutes easy after each. 20-25 minutes easy riding to cool down.
Run 30 minutes easy.
NOTES
Total Time: 120 minutes
Rain in the morning meant "Option 2".
It was a long day on the keyboard and I really did not feel like going for a bike ride. I would have been ok if there was just a 30 minute run scheduled. Regardless of how I felt, I pulled the road bide off the wall, lubed the chain and pumped up the tires.
Not long after I set off for the Crystal View subdivision (Mill Hill), I noticed an odd, random click coming from the drive train. I spun around for home and put the bike on my work stand. My guess is there is a bit of play in the bottom bracket bearings and I can't add anymore preload to adjust it. This was my winter bike and hasn't seen a real mechanic in a year.
Satisfied that I did my best to solve the noise, I headed back out to get my workout done.
Every rep tonight went to the very top of the hill (Goldstone Heights). Maybe it was yesterday's day off training but climbing this evening felt easier compared to the last time I did a reps in this subdivision.
Elevation Profile for the Ride
I felt strong on the bike this evening. I stayed out of the 30 tooth cog for the fifth trip up and did an extra hard standing effort to the elementary school for good measure.
I felt really strong on the run tonight too.
The awkward "jelly legs" did not last but a couple of minutes and I clocked almost 32 minutes at my marathon pace with an average heart-rate of just 126 BPM.
Small Changes to the 30 minute route
I didn't just run the flat bike path either; I ran along Douglas and Finlayson to give this run a rolling profile.
Time for a shower and dinner; it's burritos tonight!
WEDNESDAY MAY 26 ☁️
Sleep 3 | Fatigue 3 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 75 minutes. Flat route. 15 minutes easy running to warm up. 12x :20 strides, 1:10 easy jogging after each. Breathing should be full returned to normal after each rep. Easy running for the remainder of the run. Bring a gel/calorie source. 100 calories should be plenty.
NOTES
Total Time: 75 minutes Distance: 12.5 km
Run felt good, strides felt good; my right ankle was a bit tight through the first 30 minutes but good to go after that. Basically some easy mileage before a late pasta dinner. 
THURSDAY MAY 27 🌦
Sleep 4 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
10 minute easy spin to the pool. Swim @ 5:30am. 2400: 4 Rounds (50 easy free, 50 fist drill, 50 gradual build easy to strong r :20) 12x 100 Gradual descend from 1-4, 5-8, 9-12 as.. Relaxed/Good form-very sustainable/Good form-high turnover/Strong effort...can't last over 500 meters. r :30 after each. 2x 50 EASY. 8x 50 Odds: Strong effort...500 effort, evens: EASY. r :20. 100 extra easy to cool down. Ride 60 minutes easy. Spinning out after the swim.
NOTES
Total Time: 110 minutes Swim: 2400m
Unsettled weather and a desire not to ride in the wet meant I drove to the pool this morning.
Two things I noticed in the water this morning. First, I noticed that swim frequency (or lack of) is a thing; not being in the water for a week made at least the first lengths as much of a "feel out process" as it was a warm-up. Second, my non-dominant arm (left) could use some work.
Some minor lane congestion in the pool this morning but it has been worse.
Even though the morning rain gave way to sunshine, I didn't get the ride done in the morning.
Instead, after a long work day, I finally got on the TT bike at 2100 for a very light, pre-bedtime spin. I pedalled for 50 minutes (51 total activity time) on the rollers and watched a portion of the IM Tulsa race. At one point, the camera was on Andy Costas as he attempted to navigate a wet corner; he went down and my first reaction was to sit up.
FRIDAY MAY 28 ☀️
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 30 minutes. Nice easy jog to finish up the week and to get ready for a big weekend
NOTES
Total Time: 32 minutes Distance: 5.6 km
Easy jog on the bike path to Quadra Street to finish up the evening. I had butter chicken for dinner and that may not have been the best meal before a jog. No aches or pains. 
SATURDAY MAY 29 ☀️
Sleep 3 | Fatigue 2 | Stress 2 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2450: 4 rounds (100 easy free, 50 steady kick, 50 swim w/ buoy) - 2 rounds (10x 25 Odds: Strong/Fast, Evens: Relaxed/Easy r :20, 50 easy. R :30, 300 continuous/steady r :45) - 6x 50 steady kick. R :15. - 150 easy to cool down.
Ride 2:00 on TT bike. Warm up 30 minutes. Include 6x :30 high cadence, :45 easy. When you're ready.... 3x 10 minutes uphill @ a pace you could hold for 45-60 minutes climbing, Easy descent after each. Nice cool down to get up to 2 hours.
*Stay well fueled. Especially because you'll have swam before hand.
NOTES
Total Time: 217 minutes Finished: Strong
Biked to and from the Esquimalt Rec Centre this sunny morning (road bike).
I booked the "Fast Lane" today and I was surprised to find that it was configured as a single lane this morning. Luckily for me, I was the only one to show up and I had the lane all to myself. The first of the 25m Strong lengths came in at 20 seconds. I was a bit disappointed in that. Every 25m Strong length was faster and done on average in 18.7 seconds. I did the first 300m in 5:48 (1:56/100m) and the second a bit slower in 5:53 (1:58/100m). I swam the final 150m at 1:44/100m pace.
25m Strides (but in the pool)
On the ride home, I met up with a guy named Ryan. He was about my age and just getting back from his 100km ride. He is signed up for Penticton too. I hope to see him there.
At 1615 in the afternoon, I jumped on the TT bike, I made my way via Interurban, out to Willis Point Road for some hill work.
I seem to have deleted the lap screen on my bike computer so I did the efforts on memory; meaning I seem to recall that from the bottom of the hill to Durrance Lake would be pretty close to 10 minutes per effort. This turned out to be a good guess. The third time up I started to feel the work in my quads; regardless, I pushed through and finished that last trip to the lake strong.
I had my nephew's birthday party to get to in Sidney, so once back down on Wallace Drive, I turned north and put my head down for a steady push up the peninsula. I started to find a comfortably hard rhythm and went with it up the Pat Bay Highway to Resthaven Drive.
Looking back, my thoughts were on the 3x10 minutes and I didn't remember the cadence work. 😡
