IRONMAN TRAINING 2021
Week beginning Sunday, April 25, 2021
22 weeks until IRONMAN Canada.
Getting closer to having the dirty work on the renovation done. One more week of balancing work, training, life and that one project.
I feel I like was SWIMMING AND BIKING
Well, the renovation work is coming along slowly and in a way, that is a good thing. When I do get into the manual labour, it's in smaller, spread out blocks of time. I am conscious about my back and my overall energy levels and stopping before things begin working against my goals.
This was a +13 hour training week even with everything else going on.
SUNDAY APR 25 🌧
Sleep 2 | Fatigue 2 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Day 2 TAC Routine.
Ride 2:10 on MTB. Head to some trails. Get in some climbing. Have fun. Stay hydrated. Eat steady. Because....
Off the bike: Run 50 minutes. Flat route. Easy effort.
Total Time: 190 minutes Avg Pace: 6:00/km
The weather was wet in the morning so I worked on the reno until the rain stopped later in the afternoon.
THETIS MTB RIDE
Dark, ominous clouds obscured the hills toward the west. I resigned to the fact that I was going to get wet and pedalled toward the last bit of lingering weather. Lucky for me, the weather was clearing fast and by the time I reached the entrance to the Thetis Park, the rain had all but ended.
The trails were still wet. I took a run at my favourite bit of single track, Comfy Wooden Chair, before heading up to the summit of Scafe Hill. According to TrailForks, the final trail to the summit is called "Scafe Hill Push Up"; no way this is a "push up" as I had to pack the bike on my shoulder for its short scramble sections.
Looking west toward Mt. Finlayson from the top of Scafe Hill.
Before leaving the park, I did Comfy Wooden Chair once more. I was nailing it too until one obstacle; I got a little too confident, lost momentum trying to clear an off camber rocky bit and crashed into a stump. Most of the wood was rotten and that broke my fall; it could have been worse.
Tyee & Esquimalt Road OTB
260 calories consumed on the bike helped and my legs felt better than normal. My only aches were tired feet.
At the 24 minute mark, I started to think about pizza and then got really hungry. If I would have packed a mask and my bank card, I would have run straight into downtown, found a pizza by the slice restaurant and call it for the day. Instead, I found myself in a mental battle to block out the cravings and focus on getting home.
It wasn't easy but by minute 37, I was back into a groove and on my way home.
Regardless, I carried on and did the 50m STRONG lengths and tacked on the as many of the missing 100m lengths as I could at the end of what was programmed into my watch.
The water felt heavy this morning.
Piriformis is back on my left side. Maybe it was carrying bricks or maybe just old age. I gave it a work over with the lacrosse ball before bed tonight.
Right thigh is bruised from the falling into that rotten stump yesterday too.
Take the long way home...
The 60 minute bike was a different story as I was feeling it with some fatigue in my legs. Case in point, heading up the hill northbound on Admirals Road was less than comfortable.
I really didn't have a route in mind and since I did the waterfront last week, I just jumped on the Goose and stuck to mostly the bike paths until I looping back to Esquimalt. The weather is cold again today; was last week an anomaly?6
It looks like I got a better handle on Garmin's new UI for entering swim workouts in their Connect app.
The road bike has a 11x30 cassette with 50/34 chainrings versus the TT bike currently set up with an 11x25 on the back and a 52/36 crankset. It is the road bike for the win!
In retrospect, I could have found a more gradual climb than Haida Drive. Regardless, I counted the rise on Veterans Memorial into the subdivision as the first rep and tackled "the hill" for 2, 3 and 4.
From the bottom of the hill (at a 30KPH sign) to the crest of the hill is a little over 3 minutes for me. From there I would start to grab gears until I reached the end of the cul de sac and a total of 4 minutes.
Average Heartrate Overlaying Elevation
Maximum HR: 157bpm
The First 1900m
I made a mental note of my times after the first set of 175m and again after the set with a buoy. Being faster with the buoy was a tell and the next 175m set, I was determined to make an improvement without an increase in effort.
That actually happened. With a buoy, my times were 3:12.8 and 3:14.3, then without a buoy, 3:13.5 and 3:15.2. The last 2x175m strong w/bouy saw 3:08.6 and 3:08.9.
Easy Jog Back Home
Now I know that I am about a 24 minute jog to the Esquimalt Rec Centre going up the hill on Lampson. Piriformis did ok and I jogged a couple extra blocks to get closer to the 30 minute time.