SOCIALLY PROFILED
IRONMAN TRAINING 2021
Week beginning Sunday, March 21, 2021
27 weeks until IRONMAN Canada.
WEEKLY GOAL
I am expecting work to be more predictable this week. My goal is to stay on task with Elliot's schedule and recover some of the hip mobility lost over the last month.
SUMMARY
I feel I like was BUILDING IT BACK UP
If I include the walking, this was a 10.5 hour week; that's telling me that I am pointed in the right direction. The highlights are roughly 6000m of swimming and a bit more comfort incorporating the breath work into the running.
My back is feeling stronger.
The time management and productivity at work was on point this past week too. I do have to admit that as Easter approaches, I am dealing with bouts of sadness as there is soon to be another holiday without my father.
SUNDAY MAR 21 🌧
Sleep 3 | Fatigue 4 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Day 1 TAC Routine.
75 minutes on your feet: Walk 10 minutes, focus on your breathing. THEN... 60 minutes of flat and easy running. No need to focus on your breathing during the run. 5 minute walk to cool down.
NOTES
Total Jog Time: 60 minutes Step Count: 17,362
Flat and easy jog for an hour put me at 10 km for the day (not including the walk time).
My legs felt dead for all but the last kilometre; nothing specific and certainly nothing acute, just legs with the memory of yesterday's ride.
Walking past the soccer field on the way home, a group of Italian exchange students had organized a pickup game against some other teenagers. I had to stop a watch; Che forza!
MONDAY MAR 22 ☀️
Sleep 2 | Fatigue 4 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Day 2 TAC Routine.
5:30am: Swim (50m) 2000: 4x 50 swim easier swim w/ tight kick r :20. 4x 50 swim w/ buoy and strong finish to stroke r :20. 4x 100 swim w/ tight kick and strong rotation from hips r :30. 2x 50 super easy. 4x 100 swim w/ buoy and strong rotation from hips. r :30. 2x 50 super easy. 10x 50 Odds: Strong finish to stroke/high turnover, evens: Relaxed. r :20 after each. 100 easy to cool down. Short ride to the pool. Slightly longer ride home. About 30-40 minutes of total time spinning for the day
NOTES
Total Time: 80 minutes
Early start today.
It wasn't the warmest of mornings but I did hit a few green lights and pedalled my XC bike to Crystal Pool in just 9 minutes.
The pool workout was swam short by 200m or 4 minutes. There was a bit more congestion in the Continuous Lane this morning and I think in the confusion, I missed a couple of 100m reps. I moved over to the Fast Lane and finished the back half of the workout there (probably should have just started in that lane).
There was a really nice sunrise to enjoy on the commute home.
REWARD AFTER THE EARLY WORKOUT
TUESDAY MAR 23 ⛅️
Sleep 2 | Fatigue 3 | Stress 4 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Day 1 TAC Routine. 60 minutes on your feet: 10 minutes walking to warm up. Focus on your breathing while walking. Run 50 minutes. Flat route. Easy effort. Focus on your form while running. Find a comfortable rhythm.
NOTES
Run Time: 50 minutes Distance: 5 miles
My QL is tight(er) this morning. Being honest with myself, there is still some healing needed.
I walked 15 minutes to Swan Lake. When I reached the dirt path, I hit start on the watch to record the run. It was easy pace, nothing more and when I finished the first loop, I went around the lake again. My legs felt heavy but my QL was unbothered. Getting back on to the bike path, I found a bit of a rhythm and just like the run on Sunday, the last kilometre was my comfortable kilometre.
WEDNESDAY MAR 24 🌧
Sleep 3 | Fatigue 2 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Day 2 TAC Routine. 5:30am: Swim (50m) 2100: 2 rounds (4x 50 Steady swim w/ strong finish to stroke r :20. 3x 50 kick w/ tight kick. r :15) 5 rounds (2x 50 steady swim w/ tighter kick r :15, 50 steady/tight kick r :20) 50 easy free back to the other side. 450 continuous/steady rhythm. 50 easy kick. (Bring the board back) 2x 50 easy free to cool down. Short ride to the pool. Slightly longer ride home. About 30-40 minutes of total time spinning for the day.
NOTES
Total Time: 50 minutes
Probably my best swim so far this year for no other reason than it felt good. 9:06 for 450m and 1:50 for the final 100m. The 0530 time slot at Crystal Pool was much busier today.
Apart from feeling good, I as felt immersed in the activity; good workout coach!
SWIM PACES
On another note, ALL of the 50m time slots are booked through April. With the exception of next week, I just lost the oppertunity to swim at Crystal Pool. Bookings for May open on April 19th and are expected to be sold out in minutes according to reception. Not cool, especially after how things were working for me this morning.
It was raining early this morning so I drove to the pool. To get the ride in, I was on the trainer for 40 minutes after dinner. The effort was easy, just spinning with an Ironman video on the screen. I kept it in the same gear for the duration and I always find it interesting to see (after the fact) that my cadence increases as I go (my mind did not percieve the change in RPM, I was at the same effort start to finish).
THURSDAY MAR 25 ☀️
Sleep 1 | Fatigue 2 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Day 1 TAC Routine.
Ride 60-70 minutes on the road or MTB. Ideally this is outside and relatively flat. If you're back is feeling good, you could ride the water front or something similar. But you're also good to stick to the Lochside/Goose to keep the stress on your back to a minimum.
40 minutes on your feet. 5 minutes walking to warm up. 30 minutes flat and easy running. Focus on your rhythm. Walk 5 minutes to cool down.
NOTES
Total Time: 100 minutes
Last night's sleep was marked down as 1 because I also had a solid nap before dinner last night. I also rode on the trainer after dinner and the check-in with my back this morning is good news; so minor stiffness (less than yesterday but not sore).
I could have just jumped on the XC bike and gone for a ride but I saw my road bike and thought, why not, the weather is perfect for a road ride. Then I noticed that there was a patch of breaker tape visible through the worn rubber on the back tire. I decided to swap out the Spinergy wheelset for the Dura-ace C50s. 45 minutes to remove and thoroughly clean the cassette, the chain, jockey wheels and chainrings then to install the cassette on the C50, re-index the deraillier.
The ride was easy effort and I made my way out to Colwood. I stopped by the velodrome. The last time I was there, it was 1998; lots of memories. Back then, Thursday night was Track Night in the summer. It was a bit eerie to be back here on a bike with no other cyclists at the facility. I pedalled back home via Esquimalt for a tiny bit longer ride than scheduled.
The run felt like a run after a ride for the first 5 minutes then my legs started to feel marginally better. Easy pace was truly easy from a heart and lungs perspective; my ankles, calves and quads were my limiter.
And my back? Motion is lotion and the QL was unnoticed.
FRIDAY MAR 26 ☀️
Sleep 2 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Day 2 TAC Routine.
Walk 45-60 minutes. Just out for a walk. If you want to practice breathing and moving at the same time, this is the time for it. 5:30pm: Swim (25m) 2050: 6 rounds (50 swim w/ tight kick, 50 as 25 fist drill/25 strong finish to stroke, 50 kick w/ tight kick. r :15 after each) 6x 125 Find a nice steady rhythm while you swim w/ a tight kick and have a strong finish to your stroke. r :30. 12x 25 Odds: Strong effort, evens: EASY effort. r :15. 100 easy to cool down.
NOTES
Total Time: 50 minutes Distance: 2050m
No formal walk today as work went longer, through to 5pm this afternoon. I did get a project at work over a technical hurdle that has been present for months. I just needed permission to work on the task (though I don't think I even got that today).
My back felt good today.
In the pool late this afternoon, I swam the first 6x lengths a little easier today; this was my third swim of the week and I briefly felt a twinge in the front part of my right deltoid. The twinge didn't last long and I was into a nice rhythm for the 6x125m set. Overall, this felt like a productive workout and the final 100m was clocked at 1:47/100m (25m pool).
FRIDAY'S SWIM PACES
Despite not going for a walk, today was a good day.
SATURDAY MAR 27 ☁️
Sleep 2 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Day 1 TAC Routine.
Ride 2:00 on the MTB. Flat to rolling route. I'd suggest doing your routine BEFORE you ride. Make sure set up and feeling good. Bring at least 400 calories. Easy to steady riding. Stay hydrated. Weather looks nice.
NOTES
Total Rolling Time: 114 minutes Distance: 39 km
With 2 hours on the calendar, I decided to recce the approach to the southern woodland section of The Great Trail. The small section from the Humpback Reservoir to the suspension bridge did not disappoint. Although it was short, the trail was groomed nav-jack and it was fun to pedal.. 116g of Maynards Swedish Fish for calories and