SOCIALLY PROFILED
IRONMAN TRAINING 2021
Week beginning Sunday, August 8, 2021
7 weeks until IRONMAN Canada.
WEEKLY GOAL
I'll be missing my Wednesday night ride this week, replacing it with a run. My goal is to get the training in and wrap up 2 big tasks at work too.
SUMMARY
I feel I like was LAGGING A BIT
With a scheduled day off on Saturday, I didn't accumulate anywhere near the same Sun/Sat volume as last week (9.875 hours). This was a nicely balanced week of training regardless.
It's just as well because our first (but short lived) bout of forest fire smoke came and went on days without bigger volume.
No niggles apart from chronically sore hamstrings.
SUNDAY AUG 8 🌤
Sleep 3 | Fatigue 3 | Stress 4 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 2:00. Flat to rolling route on the TT bike.
NOTES
Total Time: 120 minutes Distance: 56 km
Quick dash up to the airport and it was quick; I had a pretty decent tailwind pushing me up the peninsula. I took West Saanich Road to Interburan for the leg home. Despite the wind, it was a nice evening for a ride and I felt as good as I ever have riding the hillier route south.
Two bottles of lemonade were with me on the bike. One with 100g of mix (up from 90g). I got through the first bottle in the first hour but got less down on the second for no other reason than I wasn't paying attention. I was in a groove, especially coming down Interurban Road.
There was a weird (acute) pain in the tendon running behind the lateral side of my left ankle (fibularis brevis) that needs to be written down. This was occasionally felt when standing on the pedals.
MONDAY AUG 9 🌤
Sleep 3 | Fatigue 4 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Easy ride to pool. 5:30am: Swim 2500: 4 rounds (150 easy free to warm up. R :30, 50 steady swim w/ buoy r :20) 4 rounds (50 Fist drill r :15, 50 gradual build from easy to strong r :20) 12 rounds (50 EASY free r :15, 50 Fast/Strong effort r :25) 100 easy to cool down.
Long commute home....Ride 60 minutes EASY
NOTES
Total Time: 125 minutes Swim: 2400m
If it wasn't a PR, it was close to it for the sprint to the pool this morning. I caught the light at Finlayson and Douglas which is usually the deal breaker for a good time for the +3km commute to the pool.
Lots of 50m efforts with some lane congestion. I had one of those strong efforts done without focus and I touched the wall at over 50 seconds.
The next one was with redemption at 44 seconds. The time to the wall was starting to fade on the 11th strong effort.
Before the 12th rep, another swimmer, Duncan, asked me how my training was going We talked for a bit (he is doing IMC Penticton for the 4th time). With that bit of rest, I did the 12th strong 50m length in 42.9 seconds. I was out of time to get the cool down in.
For the long commute home, I pedalled out to King George Terrace and followed the waterfront back home. Temperature was 13°C and I was comfortable wearing summer kit.
A Resident of Beacon Hill Park
TUESDAY AUG 10 ⛅️
Sleep 4 | Fatigue 3 | Stress 5 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
- The TT bike would be ideal, but you can do this on the road bike if you prefer.
Ride 80 minutes. Short spin to local hill. 6x 3 minutes uphill, 1st Rep @ steady climbing to warm up, #2-#6 @ an effort you cold hold for 30 minutes all out, 2-3 minutes easy spin down hill to recover. Short spin home. off the bike, or later in the day. Run 30 minutes. flat route. EASY effort
NOTES
Total Time: 90 minutes Ride: 28.5 km
Carina and I both woke with sore throats this morning. I didn't have the best sleep either.
This was a staple ride, out to the Crystalview Subdivision for 6 trips up to the top. I picked the road bike for no other reason than I'd rather put the wear and tear of the hills on the bike that is less important to me.
I felt ok pedalling easy to Langford before doubling back to the hill. I rode this like I thought it was written, getting my heart rate into the low 140s (30 minute effort); a bit less on the first trip up and a bit more of a push on the sixth.
Once home, I settled into the evening and didn't have much energy for an after sunset run. I stretched and went to bed.
WEDNESDAY AUG 11 ☀️
Sleep 3 | Fatigue 3 | Stress 5 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 90 minutes. HILLY route. Generally an easy effort. But you have the all clear to push a little bit on the uphills.
Great day to stretch!
NOTES
Total Time: 90 minutes Elevation: 250m
Long day on the keyboard but I was able to push away (finally) at 1830.
I bought new running socks online and they arrived today. Swiftwick Aspire (1 inch cut) and I think I really like them.
For the run, I headed up and over Craigflower the hills of View Royal. I felt ok; no niggles to start but my high hamstrings had moments feeling tender. More so on the way back.
I packed ~700ml of water in my running vest and 27 pieces of Maynards Peach Fuzz; 3 pieces every 10 minutes (timed with my watch). I am thinking this was ~200 calories per hour.
It was warm out and I feel like I ran appropriately for the temperature. With the Maynards on a schedule, I didn't feel like I was getting near the "90 minute fade". Just the opposite, I felt good at the end.
Other Notes
No sore throat this morning.
THURSDAY AUG 12
Sleep 4 | Fatigue 4 | Stress 5 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Easy ride to pool.
5:30am Swim 3100: 2 rounds (100 easy free, 100 steady w/ buoy, 100 kick, gradually building easy to strong. R :20-:30 after each) 8 rounds (250 Steady effort w/ a high focus on turnover and keeping the pressure on later in the effort. R :45, 50 EASY r :30) 100 super easy to cool down.
Long commute home...Ride 60 minutes EASY.
NOTES
Total Time: 130 minutes Swim: 2800m
I can try to nail every workout but sometimes that doesn't happen. This morning's swim was an example of not getting things done perfectly.
It started with enjoying 2 very ripe, very sweet peaches from the neighbor's tree before leaving the house this morning.
The sugar woke up the bowel and I was very "crampy" half way through the warm up set.
Focus on the 250m reps was not my best. Besides the cramps, my mind drifted to work and thoughts of my dad. I've had better mornings in the pool. I also didn't get the final 250m + 50m round in. That was poor preparation from last night. I could do better.
On the ride to the pool, I was "big ringing it" and was sub-8 minutes to the pool; which is always fun.
I was going to ride home and figure out a ride for later in the afternoon but with it now being daylight leaving the pool, a smoky haze was pushing into the area from the east.
We have been very lucky with forest fire smoke this summer. I did the long commute home because who knows how smoky it will be by the end of the day.
Smoke thinned out by sunset (8:09pm) →
FRIDAY AUG 13 ☁️
Sleep 2 | Fatigue 4 | Stress 5 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 30 minutes. Flat route. EASY effort.
NOTES
Total Time: 40 minutes Distance: 6.2 km
I had a restful sleep though I can feel some fatigue in my quads as I go up and down the stairs.
Garmin's latest update to my watch now suggests run workouts. Ironically, it suggested a 30 minute "recovery run" so I pressed start just to see what this new programming does. I ran very easy to the Selkirk Trestle, looked at my watch and saw minutes. In my mind, I was early to my typical turn around spot so I kept going.
I think the watch was telling me that I had 13 minutes left...
SATURDAY AUG 14 ⛅️
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Off S/B/R. Walk out to Beechy Head (East Sooke Park)
NOTES
Nice day for a walk along the Coast Trail to Beechy Head; one of my father's favourite fishing spots.
Along the way, there are petroglyphs carved into the rock. 