SOCIALLY PROFILED
IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, May 22, 2022
14 weeks out from race day.
WEEKLY GOAL
IRONMAN 70.3 Victoria race week execution.
SUMMARY
Total Time: 5 Hours
I feel like I was PLAYING THE SAFE CARD
Most of this week I worried about how my back was going to hold up for the race. After an easy jog on Thursday, I wondered if a new niggle would allow me to complete the run. Needless to say, I wound down the week resting way more than planned.
One lesson learned this week was that a local race can be more hectic than a race with travel. Not booking time off work, household and yard work, it all adds up to more to do on top of prepping for a triathlon.
SUNDAY MAY 22 🌤
Sleep 3 | Fatigue 4 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Open Water swim: 3x 3 minutes to warm up (literally) and to get your bearings. Rest is whatever you need. If you're freezing...probably best to just swim easy, find your breath, and relax. Once warm....rest about 1 minute between reps. 3x 10 minutes continuous/smooth/swimming straight. Practicing sighting and finding your rhythm. R 2:00 between each. Short 2-3 minute stretch out to cool down.
Mobility 25 minutes
NOTES
Total Time: 45 Mins Open Water Swim: 1970m
As expected, my left lumbar is tired and sore from the ride yesterday.
After some chores, Carina and I headed to Elk Lake for the swim (me) and a paddle (her).
The weight I put on since Italy made the wetsuit tight and hard to put on. The blessing being that there are zero gaps for cold water ingress.
My face, hands a feet were cold to start. I loosely did the "warm up" and wondered just how uncomfortable this race next Sunday was going to be. By the end of the first of three 10 minute efforts, I was feeling okay with the cold water. By the end of the second effort, I was enjoying the cold water. I finished the swim not really wanting to get out.
I think if I get time in the water before the race starts, I am good to go. 
FIRST TIME IN THE LAKE
MONDAY MAY 23 ☁️
Sleep 5 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 60 minutes EASY. On road or MTB. TT is fine, but you don't need to ride it.
NOTES
Total Time: 60 Minutes Ride: 24 km
Terrible sleep last night, very likely from the allergy pill (Reactin) I took at dinner. I can still feel the ride from Saturday in my lumbar too.
After a lazy morning and some chores around the house, I headed out for a spin on the road bike up to Langford. Efficient, with just one traffic light and easy effort. Light westerly breeze and really nice weather for a ride.
TUESDAY MAY 24 ☁️
Sleep 4 | Fatigue 4 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 45 minutes easy w/ your buddies. Try to get them to go easy the whole run! If not....Just avoid an all out sprint at the end...10 minutes harder won't tire you out by Sunday.
Mobility 22 minutes
NOTES
Total Time: 51 Minutes Run: 9.0 km
Lots of stretching and work with a lacrosse ball on my left glute. I'm going to get over this ropey lumbar niggle and crush the bike one day.
After work, it was just Yauki and me for the run. He set a pace just a touch faster than I'll call relaxed; I went with it because it wasn't "tempo". The important part was really that effort was consistent and no sprint at the end.
WEDNESDAY MAY 25 ☁️
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 2400: 300 easy free. 2x 50 Shark-fin r :20. 100 easy free. 2x 50 Paddle-fist r :20. 100 easy free. 2x 50 Fist drill r :20. 100 easy free. 2 rounds (8x 50 Strong/high turnover/Steady kick. R :30 after each. 100 EASY. R 1:00) 400 w/ buoy and a nice balanced stroke. Aerobic. 2x 50 easy to cool down.
Ride 90 minutes on TT bike. This can be later in the day. Just a nice spin. Get in the bars as much as seems comfortable and appropriate. Effort is EASY
NOTES
Time: 90 Mins Swim: 2400 Ride(s): 12 km
In the pool early trying to get as much in before the swim club arrived. Wore my IRONMAN Italy swim cap; not sure if that was the greatest idea as there were a couple of "7%-ers" in the lane too. Regardless, I got in a solid effort.
Spent a bit of time in the hot tub with a jet on my lumbar before riding home. It is still tight.
Instead of a commute straight home, I rode to Beacon Hill Park, through James Bay before hitting the bike path north; hit green lights the entire way too! I knew that there is real ride this afternoon but this was one last opportunity to "feel" my legs and importantly, Sunday's forecasted temperature after a hard swim. I was pressing a bit, pacing with a dude on an e-bike.
The race bike is now set up for the weekend. 
THURSDAY MAY 26 🌧
Sleep 4 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 30 minutes EASY.
Mobility 21 minutes.
NOTES
Total Time: 25 Minutes Run: 4 km
Went for an easy jog in the rain just up to Saanich Road along the bike path. Apart from a twinge in my right ankle, I felt really good and could have gone for hours. Hopefully this is a good sign as my lumbar is still sore.
FRIDAY MAY 27 ⛅️
Sleep 3 | Fatigue 2 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim Open Water: 3-5 minutes to warm up (literally) Get loose. Adjust goggles/cap/suit. Then... 20 minutes continuous. Find your rhythm. Never too hard. Just cruising. Then you're done! No more than that!
Mobility 15 minutes
Solid dinner and hydrate well all day
NOTES
Total Time: 0 Minutes
Very troubling niggle in my right foot, lateral side, feels like it is the cuboid/calcaneus joint.
If I thought what I felt on the jog yesterday was going to lead to today, I would have walked. It was raining an I was contemplating running the race in a pair of Nikes that I wore on the course last year during a virtual effort.
Apart from that, I felt off today too.
I stayed off that foot most of the day but after work, headed to Elk Lake to get the lay of the land.
I went through the motion of parking at the designated spot at Beaver Lake and taking the shuttle bus over to the venue at Hamsterly Beach; timing the procedure.
Athlete check-in had just closed (1600) when I got to Hamsterly Beach. I was able to get information on the modifications to the bike course, check out the transition layout before jumping back on the shuttle back to the parking lot.
Even though I packed my open-water swim kit, I did not swim. The late afternoon wind was up and whitecaps were forming on the lake. I didn't see an opportunity for anything productive in the water. I contemplated driving to Crystal Pool to get wet but instead, I made my way home to cook pasta.
SATURDAY MAY 28 🌦
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Spin 30 minutes on the race rig. Making sure all systems are go.
Run 15 minutes EASY.
Solid breakfast and lunch. Hydrate all day
NOTES
Total Time: 30 Minutes Ride: just enough
Made a big stack of my chocolate banana pancakes with walnuts for breakfast. My right foot is still bothersome.
I noodled around on the TT bike, burned off any pre-race anxiousness before racking my bike. I intended to walk/jog back to the parking lot but my sore right foot convinced me to just take the shuttle back; no run this afternoon.
It was back home to ready for an early wake up.
BBQ chicken breast and rice for dinner.