IRONMAN TRAINING 2021
Week beginning Sunday, January 24, 2021
31 weeks until IRONMAN Canada.
My goal this week is to be a bit more recovery "focused" . There is a MTB ride scheduled for Saturday which looks like fun too.
I feel I like was STAYING ON SCHEDULE
The goal was to get a bit more recovery in this week and for the most part, I think that was accomplished. I don't feel beat up or run down even though my cumulative training time for this week (11:43) was within 5 minutes of last week.
Work has given me an additional project which will be an opportunity to test my time management abilities in the upcoming weeks...
SUNDAY JAN 24 ☁️
Sleep 4 | Fatigue 5 | Stress 1 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
5 minute warm up/loosen up before the run.
1st: Run 1:40. On flat or rolling terrain. Ideally on some dirt. Goose, Thetis, Elk Lake, ect. Stay fueled! At least 200 calories on this run. More would be ok with me. Effort is easy/covering ground for the entire run.
2nd: Spin 45 minutes easy to loosen up your legs.
Total Time: 148 minutes
For the first time in a what feels like a month, my soleus felt tender to start the run; that didn't last very long though (less than a kilometre). What did last was heavy legs. What a difference a week makes! Last Sunday I was feeling light and energetic on my feet; today was the opposite. Regardless, I kept to the plan of easy effort and aerobically, that was the result.
I split the 100 minute scheduled time into 3rds and had a gel (Gu Lemonade flavoured "Roctane") at the 33rd and 66th minute. I finished 500ml of water too. Taking a full gel in one go instead of smaller portions will need some practice as the second packet didn't sit 100% comfortably.
I was on the trainer pretty quick after getting home; I even stayed in my run kit (but with cycling shoes). As soon as I started pedalling, I noticed my right vastus medialis muscle was talking to me. I kept the turnover light and settled into the 2nd quarter of the Bills vs Chiefs game. Being on the trainer without a chamois was ok (or I was too tired to notice).
I rolled out the hamstrings, adductors and glutes really well after the spin too.
INNER HARBOUR SHORELINE
When I did get into the garage for the bike workout, I was tired but I found a groove early on and this ended up being a pretty solid effort. I didn't record any heart rate data (forgot the strap) but there I did get a pretty good burn in the quads.
REVOLUTIONS PER MINUTE
I had a XC bike race from 2018 on the screen with the volume down and podcast playing in the background. Time for dinner!
It was the Esquimalt Pool for today's swim. The maintenance at Crystal Pool has completed and they are accepting reservations for February as of today; I grabbed 2 morning slots (50m) at Crystal Pool, 2 weeks from now. Today's swim felt good to great; lot's of pull-buoy work and I am getting comfortable enough to notice some asymmetries between my dominant and non-dominant sides. Cool! Something I think I can improve on.
The run was what it was. It felt like a run after a 2200m swim; not fresh but not wrecked either. The first 4 strides sucked and felt terribly awkward. The last 4 strides were the opposite, feeling comfortable and controlled.
OUT AND BACK, ESQUIMALT ROAD
Before heading out, I looked on the map and thought I would be able to link Thetis Lake and Mount Work Parks using the Mount Work Park Entrance off of Munn Road. Unfortunately, the 2 trailheads I found from that spot were marked "Hikers Only" (no biking). I wasn't into riding down Munn Road so I headed up and over Munn, turned right on Millstream and entered the north end of the park off of Ross Durrance Road.
This put me on Regional Trail North and it was a grunt for me to get up and over the top of that hill. Once recovered on the way down, I took my favourite Executive West single-track out of Mount Work Park.
Calories Consumed: 500 calories in jujubes and 330 calories in lemonade crystals mixed in 1.3 litres of water. There was 100ml left in my camelback bladder when I got home. I'd round down to call it 800 calories total.
I did not run off the bike tonight. I was needed at home.
MUNN ROAD, THE FUN WAY