SOCIALLY PROFILED
IRONMAN TRAINING 2021
Week beginning Sunday, August 1, 2021
8 weeks until IRONMAN Canada.
WEEKLY GOAL
Start of the big push to the end. I think I can handle this. My goal is to stretch, roll and stay on top of the maintenance work to get me to the start line intact.
SUMMARY
I feel I like was STAYING CONSISTENT.
By far the largest volume of training that I have completed to date; 17 HOURS.
Maybe the biggest tell for where I am at is the Wednesday ride, 3 days after the hills of Sunday's ride. Despite the mistakes made on Wednesday, my legs were better than expected and I was able to run comfortably off the bike too. Good things are happening.
Work was super busy and had added pressure this week. I am expecting the same next week unfortunately too.
SUNDAY AUG 1 ☀️
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 4:00 on TT bike. Try to get in some longer climbs. Heading up the Malahat, Mt. Matheson road, Neild Road, or Gold Stream heights would (roads you can actually pedal up the whole climb) would be great. Trying to get in at least one longer climb, and as many as 3.
Fueling: Minimum of 300 calories an hour. Stay hydrated.
Trying to drink enough that you need a few pee breaks.
Overall effort....steady. Use your gears on the climbs, keep things moving everywhere else, but never pressing too hard.
NOTES
Total Time: 236 minutes Distance: 81 km
Up the Malahat for this afternoon's ride. This would be a great highway to ride if it wasn't for the billions of stones littering the shoulder.
It was hot too! The first climb up Tunnnel Hill was a slog; my heart rate was high 140s to low 150s; meaning I was working harder than I wanted. I wasn't "on the gas", it was just hotter than the last time I rode up this hill.
Rinse repeat for the leg up the past West Shawnigan Lake Road. Just before the summit, I headed up to the Villa Eyrie Resort and down the backside of Ebedora Lane. That gave me another hill to climb to get back to the resort; it was steep enough for me to stop in the resort parking lot for a breather, to switch out bottles and to review where I was heading next. As soon as I stopped, I found myself soaked with sweat.
This was my first time up into Goldstream Heights; a subdivision above the Malahat. Nice, quiet roads with brief views of Victoria and Haro Strait made the long hill seem almost worth the effort. In the heat, it was a grunt for me to get up with a 34x25.
I added a couple of comparitively smaller hills to the ride once back in Langford before heading home.
Pretty standard fueling with 3 bottles of Lemondade mix supplimented with Maynards Peach Fuzz candy on the day.
WEIRD NOTE
I noticed a shotgun shell, neatly placed primer end down, on the shoulder near the top of Tunnel Hill while on my way back into town. When I got to the bottom of Goldstream, I pulled over to call it in to the RCMP. They sent an officer back up the hill and they did retrieve the shell.
MONDAY AUG 2 (BC Stat Holiday) ☀️
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 90 minutes EASY. Flat route. Nice long run. Ideally to start the day. Then you're off for the rest of the day.
NOTES
Total Time: 90 minutes Distance: 15.23 km
Late morning start took me down to the Songhees Walkway, then through Esquimalt and finally back along the Gorge Waterway. I felt good pretty much the entire run too. Just a nice easy rhythm and taking in the sunshine. 
TUESDAY AUG 3 ☀️
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
10 minute spin to work. 5:30am: Swim 2600: 4 rounds (100 easy free to warm up. R :30, 50 steady kick r :20) 6 rounds (50 as 25 fist drill/25 strong finish to stroke r :20, 200 aerobic/steady swim w/ consistent turnover r :30) 4 rounds (50 EASY free r :15, 50 Fast/Strong effort r :25) 100 easy to cool down.
60 minute easy spin.
NOTES
Total Time: 120 minutes Swim: 2600m
No PR set on the ride to the pool today and once in the water, I could feel the effects from the long weekend.
The 60 minute ride after the pool was felt as well and I effectively rode around, into Esquimalt looking for mostly flat roads to pedal.
WEDNESDAY AUG 4 ☀️
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pm: Ride 3:00 on TT bike. Same as last week but a slightly longer focused section. 30-40 minutes easy to warm up. 8x :30 high cadence, :45 easy. When you're ready... 75 minutes of focused and efficient riding. As you said, pressure on the pedals, but keeping the HR in check. Easier riding for the remainder of the ride.
Race day fueling and hydration for the whole ride and the run!
Off the bike: Run 30 minutes. EASY effort.
NOTES
Total Time: 0 minutes
I didn't run immediately off the bike but after putting my bike away, getting changed and a large glass of water, I set off for the run. I felt better than good. I took the bike path toward Quadra Street, turning around at 15:18 and perfectly spliting the run with a 30:36 time; pace was around 5:40/km. I am pretty happy with the numbers but even more, just feel good period.
THURSDAY AUG 5 ☀️
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
5:30am: Swim 2900: 1 rounds (100 easy free, 100 as 15 meters fist drill/35 meters free, 100 as 15 meters high turnover/35 meters free r :20 after each) 2 round (100 easy free, 100 as 25 Fist drill/25 easy free, 100 as 25 w/ high turnover/25 easy r :20) 100 super easy. 12x 150 D 1-4, 5-8, 9-12 as 1: Easy, 2: Form focus/fairly relaxed, 3: High turnover...1500-2000 effort, 4: High turnover 1000-1500 effort r :30 after each. 2x 50 Super easy to cool down.
Run 45 minutes. EASY.
NOTES
Total Time: 0 minutes Swim: 2700m
Mea Culpa: I stopped to watch Canada win gold in the Decathlon at the pool and that cost me the time it would have taken to get the full 2900m in.
I felt good this morning.
FRIDAY AUG 6 ☁️
Sleep - | Fatigue 3 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Another Friday MTB ~ 90 minutes. Have fun, keep it easy. If you're super exhausted, we can shorten or cut this ride.
NOTES
Total Time: 60 minutes Distance: 24 km
I had an errand to run at Uptown and I took my road bike. From there, I rode the mostly bike path loop up to Wale Road then doubling back through Esquimalt.
My energy was low after work today. The weather was cloudy with a gusty SW wind.
SATURDAY AUG 7 🌦
Sleep 4 | Fatigue 4 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
1st: Open Water swim 4x 2:30 easy swimming to loosen up. Rest/loosen up....1:00 between each. 5x 10 minutes steady effort w/ consistent turnover. R 2:00 between each. Feel free to drink some water or take in a gel/similar in the middle of the swim. Short 2-3 minutes of easy stretching out to cool down.
2nd: Run 2:00. Flat route. Easy effort. Stay well hydrated. Stay well fueled. Ideally get off pavement for at least 30% of the run.
NOTES
Total Time: 182 minutes
Swim: ~3200m / 70 minutes
Run: 18.2 km / 112 minutes
Maybe I was subconsciously procrastinating but I got out the door late in the afternoon. To drag things out more, I drove out to Matheson Lake instead of going to Elk Lake.
The winds from the west had picked up and I was taking a chance by going out to the East Sooke area (westerlies are typically strongest out that way).