IRONMAN CANADA TRAINING - 2022

Week beginning Sunday, June 12, 2022

11 weeks out from race day.

WEEKLY GOAL

Turn the crank while the wheel heals.

SUMMARY

Total Time: Just 8 Hours

I feel like I was STILL ON THE IR

Maybe not my best week as I missed 2 days. I would really need to go back a ways to find a week with that time missed.

Riding and swimming are fun while the toe heals and there will come a time when I will have to pay the piper. It just isn't this week as the "test" on Thursday produced just 18 minutes of jogging.

SUNDAY JUN 12 🌤

Sleep 4 | Fatigue 3 | Stress 2 | Soreness 5
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PLANNED WORKOUT

1st: Mostly walk 60 minutes.... If you are going to run, max out at 5x 2 minutes running, with 3 minutes walking after each. And walking to finish up the 60 minutes.

2nd: MTB ~ 2:00. Have fun. Use your gears. Get into the trails/hills. Mobility 15 minutes

NOTES

Total Time: 82 Minutes   Ride: 26 km

The toe was still sore from the ride yesterday and running was off the table. No formal walk either but I had an another active day doing yard work. Before I knew it, dinner was around the corner and I hadn't gone for a ride yet.

The ride started out like work but once I got off-road, things became fun.

My normal route up to the north end of Thetis Lake Park is on the asphalt of Highland Road.

This evening, I headed up Phelps Trail instead. It's a little harder work and about 10 minutes longer by taking the fire-road.

The CRD Parks Dept. spread some very coarse aggregate in an effort to "repair" sections of Belamy Trail. Super thankful I ride an XC bike; the cool kids with their gravel bikes are going to be in for a surprise.

I turned off Belamy on to Electric Light for some single track work before looping back for a run on Comfy Wooden Chair; new PR of 2:42 -6 secs.

MONDAY JUN 13 🌦

Sleep 4 | Fatigue 3 | Stress 3 | Soreness 5
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PLANNED WORKOUT

Easy ride to/from the pool. Swim 2200: 300 easy swim, 200 easy w/ buoy, 100 steady kick. 4 rounds (50 Paddle-fist drill r :15, 100 swim w/ focus on catch r :20) 4 rounds (50 Shark-fin drill r :15, 100 swim w/ focus on rotation from hips. R :20) 100 EASY to cool down.

Mobility 17 minutes

NOTES

Total Time: 70 Minutes   Swim: 2100m

Bit of an up and down kind of sleep. My pinkie toe is starting to feel more "stiff" and less sore; a good sign.

Apart from mentally whiffing on 100m with a pull buoy during the warm-up, this was a good swim. A couple of guys to measure myself against in the lane beside me too; fun!

Super windy for the ride (road bike) to the pool.

TUESDAY JUN 14 ☁️

Sleep 5 | Fatigue 3 | Stress 3 | Soreness 5
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PLANNED WORKOUT

Walk 60 minutes. If you feel great...add in up to 5x 2 minutes easy running. Spin 60 minutes. Easy riding. Any bike. Generally a flatter route.

NOTES

Total Time: 0 Minutes

Not sure if it was lack of good sleep catching up with me or not enough calories for dinner or not noticing drinking out of a funky water bottle.

Regardless of the reason, I was hit with a migraine today. I gave in an took Advil mid-morning and spent a good portion of the day on the couch under a blanket.

Toe feels better than my head.

WEDNESDAY JUN 15 🌦

Sleep 3 | Fatigue 2 | Stress 3 | Soreness 4
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PLANNED WORKOUT

Easy spin to pool. Swim 3000: 200 easy free. 4x 50 as 25 fist drill/25 strong finish to stroke. R :20. 4 rounds (50 Strong/high turnover, 50 easy. R :20 after each) 20x 100 aerobic/steady...a touch easier than 1/2 IM effort. R :15 after each. 4x 50 as 25 easy backstroke/25 easy free to cool down.

Ride 60 minutes home. Easy effort.

NOTES

Time: 120 Mins  Swim: 3000m  Ride: rollers

Trouble hit during the ride to the pool; I dropped my chain and it weirdly wrapped itself around the bottom bracket shell. In the process, I bent my front derailleur and small chain ring. I thought my days of breaking bike parts like that ended in 1997.

Dura-ace is expensive to replace these days.

I got to the pool, spent time washing the bike chain gunk off my hands then went to work.

I really liked this workout because it was challenging to hit 100m at the same effort time after time for ~40 minutes. Apart from some lane congestion, I feel like I nailed it today.

No kick board sets and in a 25m pool set this up for a great looking post on Strava too.

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I limped home on my broken road bike, took one look at the rain clouds brewing to the west and decided to ride the rollers with my TT bike. The effort was "fartlek", getting in and out of the aero-bars over 45 minutes.

THURSDAY JUN 16 🌦

Sleep 2 | Fatigue 2 | Stress 2 | Soreness 4
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PLANNED WORKOUT

Option A: 55 minutes: 12 minutes walking to warm up. 8x 3 minutes easy running, 1 minute walking after each. 11 minutes walking to cool down. Option B: Walk 90 minutes. Nice long walk. Hills are certainly ok with me.
Mobility 30 minutes:

NOTES

Total Time: 50 Minutes   Walk/Jog: 5.9 km

I had a good sleep. Found what feels like a running niggle in my left calf...

I attempted Option A and completed 6 of 8 three minute reps. The toe was uncomfortable for the first 6 minutes of walking but got better soon after. Same applied for the first 3 minute jog; uncomfortable to start, then felt better. 2, 3 and 4 were tolerable but on the fifth, I was getting the message to stop. I went one more before walking home (happy).

FRIDAY JUN 17 🌤

Sleep 3 | Fatigue 3 | Stress 3 | Soreness 5
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PLANNED WORKOUT

Easy spin to/from work. Swim 2900: 2 rounds (100 easy free, 50 steady kick. Rest as needed)
8x 300 aerobic/continuous w/ focus on a sustainable turnover. Odds: Swim, Evens: w/ buoy. R :45 after each. 4x 50 EASY to cool down.

NOTES

Total Time: 65 Minutes   Swim: 2900m

Pinkie toe is on the sore side upon waking today.

Got to the pool to find that I plugged the wrong pool size into my Garmin. The workout was easy enough to just count to 12 (lengths) 8 times. This was another productive time in the water.

SATURDAY JUN 18 🌧

Sleep 3 | Fatigue 2 | Stress 4 | Soreness 5
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PLANNED WORKOUT

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NOTES

Total Time: 0 Minutes

I bumped my little toe on the vacuum cleaner this morning. That hurt (a lot) but I didn't feel it "crack".

Not enough time to make it to Thetis Lake for the swim before the drive up island. Weather was pretty terrible for a swim as well.