IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, May 29, 2022
13 weeks out from race day.
WEEKLY GOAL
Recover from an unlucky start to 13 weeks out...
SUMMARY
Total Time: 9.5 Hours
I feel like I was RECUPERATING
Rough day at the office on Sunday where before I left the house, I broke the pinkie toe on my left foot.
Spoiler alert in case you haven't read my race report, but I crossed the finish line regardless. Most of the week was recovery from the race, the back half of the week was making sure that I don't push things and re-break that toe.
I know it's highly likely that it will break again at some point but the longer I can put that off, the better it will heal. Just need to balance healing a little toe without loosing fitness.
SUNDAY MAY 29 ⛅️
Sleep 2 | Fatigue 2 | Stress 5 | Soreness 6
Rate on an scale 1-7 1=best 7=worst +5 is a warning
2022 IRONMAN 70.3 Victoria
Chip Time: 6:14:37
69th out of 120 M50-54
658th out of 1,102 by Gender
884th out of 1,683 Overall
SWIM — 37:41 — 1:59/100m pace
53rd M50-54, 474th by Gender, 677th Overall
T1 — 8:00
BIKE — 3:10:28 — 28.48 kph
71st M50-54 625th by Gender 788th Overall
T2 — 5:46
RUN — 2:12:43 — 6:18/km pace
71st M50-54 745th by Gender 1049th Overall
Click here for the Race Report.
MONDAY MAY 30 ☁️
Sleep 3 | Fatigue 5 | Stress 3 | Soreness 6
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
No planned workout
NOTES
Damage Report:
- Left pinky toe is FUBAR'd for the next while.
- Right foot, cuboid-calcaneus joint cleared no longer an issue.
- Lumbar/QL, better than last week.
- Bruise on the lateral side of my right knee.
- Triceps are sore/stiff
- Adductors are sore/stiff
TUESDAY MAY 31 🌤
Sleep 3 | Fatigue 5 | Stress 4 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Walk 30-45 minutes.
Mobility 30 minutes
NOTES
Total Time: 16 Minutes Walk: 1.14 km
That was as far as my pinkie toe could go. I wore Altra shoes without socks as the socks were making things sore.
I spent time in the garden to have light active time too.
Triceps and adductors are still stiff.
WEDNESDAY JUN 1 ☁️
Sleep 4 | Fatigue 4 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 1500: 2 rounds (100 easy free, 100 easy w/ buoy, 2x 50 steady kick. Rest as needed) 4x 200 aerobic/steady odds: Swim, Evens: w/ buoy. R :30 after each. 2x 50 easy to cool down. Ride 45 minutes easy on the way home.
NOTES
Total Time: 0 Minutes Swim: 1500m
I drove to the pool this afternoon after putting my foot into a cycling shoe (not ready, but close).
In the pool though, things were good to go and I contemplated swimming more than 1500m. In the end, I stuck to the plan but put in a little extra focus/effort into the workout.
I did some light work around the yard for the balance of the afternoon and early evening.
THURSDAY JUN 2 🌤
Sleep 4 | Fatigue 2 | Stress 3 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 30 minutes EASY.
Mobility 25 minutes.
NOTES
Total Time: 30 Minutes Rollers: easy effort
The yard work yesterday means allergy congestion this morning. I didn't feel like I slept well either. The rest of my body is feeling recovered apart from some stiffness in the QL and of course, my left pinkie toe (a lot less swollen this morning).
I tested out my foot in my widest cycling shoes on the rollers. I got in an easy spin of 30 minutes without much discomfort.
FRIDAY JUN 3 🌧
Sleep 3 | Fatigue 2 | Stress 4 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2000: 200 easy free. 4 rounds (50 Paddle-fist r :15, 100 swim w/ focus on catch r :20) 4x 50 as 25 strong/fast/25 relaxed/smooth. R :20. 8x 100 descend 1-4, 5-8 as 1: Easy, 4: 1500 effort. R :20. 4x 50 as 25 backstroke/25 easy free to cool down.
Mobility 15 minutes
NOTES
Total Time: 46 Minutes Swim: 2000m
Pinkie toe is a bit better again today but it is not close for running.
Swimming felt good (easy) but the kicking while on my back was bothersome for my pinkie toe. I did just one 25m length of backstroke during the cooldown. I did the next couple of 50m lengths of the cooldown wearing the paddles on my hands (first time) before just a 50m free to wrap up. I see their benefit but don't know how some base their swim workouts exclusively with them.
SATURDAY JUN 4 🌧
Sleep 2 | Fatigue 2 | Stress 2 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Rollers ~ 60 minutes. EASY riding.
Mobility 15 minutes
NOTES
Total Time: 60 Minutes
I think the hardest part is the pressure from the saddle for an hour. 40 minutes on the aerobars (not continuously). Watched a replay of the 2022 Ironman Copenhagen race (bike to run).
The foot was ok in the cycling shoes.