SOCIALLY PROFILED
IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, March 27, 2022
22 weeks out from race day.
WEEKLY GOAL
Enjoy a time in new place and take a small break in the routine.
SUMMARY
Total Time: 9.5 Hours
I feel like I was ENJOYING IT
Last Saturday was a day off of SBR and this week was mostly spent on Salt Spring Island.
I was originally planing on riding back to Victoria on Monday but decided to stay with Carina through Wednesday.
I was back on the training plan once home but I did miss 2 swims and a ride this week.
SUNDAY MAR 27 ☁️
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Travel to Salt Spring. Run 45 minutes easy. Nothing hard. Just find a stretch of road or trail. Keep it easy. You will probably have to run on some hills. That's ok!
NOTES
Total Time: 60 Minutes Run: 8 km
Easy effort run on the Channel Ridge Trails. This was exploratory through an abandoned subdivision project, on to some marked trails until I got too far/turned around and I had to guess my way back on a series of MTB single track.
My calves were still sore from the hike last Friday.
MONDAY MAR 28 🌤
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride home from the Ferry. Easy effort. Have fun.
NOTES
Ride Time: 94 Mins Bike: 30 km vert: 685m
Change of plans; I am staying on SSI.
Rode the North End Loop of Salt Spring this afternoon; really nice ride scenery wise and even better with just enough fitness to enjoy the hills of the island.
Easy effort for the most part though my heart rate and blood pressure spiked turning south off Walker's Hook Road on to Robertson Road. There was a straight drop of a hill quickly followed by an equally steep hill on the other side. A roadsign said the grade was 14%, the speedo briefly read 70kph before rocketing up the opposite hill.
It was getting close to 1700 and "rush hour" on the island; narrow, shoulderless roads and drivers needing to get somewhere had me heading back to the start early. I was an hour into the ride at this point.
The last bit was a climb up Broadwell Road. Last time I pedalled here, I got a third of the way up and no further. Today, I pedalled up to the very top of Canvasback Place (200m of vertical);
I am stoked!
TUESDAY MAR 29 ☁️
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 70 minutes easy w/ your group. Easy as long as you can keep it easy. And a presumed ramp up over the final 5-15 minutes.
NOTES
Total Time: 70 Minutes Run: 10.1 km
Really rough afternoon. Headache started at 1000; a couple of regular strength Advil around 1100 and full on shivers there after. I slept from 1200 to 1430 then woke up hungry. I ate some sugary cereal and about as fast as this all came on, it faded away.
In the evening, the Channel Ridge Trail System delivered. Sometimes I was on the west side of the hill with the fading light of the evening, sometimes I was in the shadowy east side under a huge canopy of trees. Just awesome and I felt great too. Easy(ish) effort up and down. I am feeling thankful.
WEDNESDAY MAR 30 🌤
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2400: 2x (100 easy free, 50 easy w/ buoy. R :20 after each) 50, 100, 150, 200 all steady/aerobic swim. R :40 after each. 2x 50 super easy free. Rest as needed. 50, 100, 150, 200 all steady/aerobic w/ buoy. R :40 after each. 2x 50 super easy free. Rest as needed. 750 continuous/smooth w/ consistent turnover. 3x 50 super easy to cool down.
Ride 60 minutes. Easy effort. Long way home from the pool.
NOTES
Total Time: 0 Minutes
Travel day back to Victoria; missed the opportunity to swim in the evening. Readied my TT Bike for tomorrow with the time I had.
THURSDAY MAR 31 🌦
Sleep 2 | Fatigue 2 | Stress 2 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 75-85 minutes easy on the TT bike. Weather looks dry. Dust it off and put it on the road. (assuming it's safe to ride atm) Keep the effort easy, and keep the route relatively flat. No need to be in the bars a ton, but you do want to be in the bars for at least 10 minutes to see how it all feels.
NOTES
Total Time: 83 Minutes Ride: 34 km
First time outside on the TT Bike since IM Italy and it was like old hat.
Goal was an easy effort with 10 minutes total in the aero bars and that was more than achieved. Did get rained on briefly, so much for my freshly cleaned bike.
FRIDAY APR 1 ☁️
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Easy spin to/from the pool. Swim 2500: 200 easy free to warm up. 8x 50 as 25 fist drill/25 strong finish to stroke r :10. 400 smooth/steady w/ focus on catch. Rest as needed until....
12x 50 aerobic/steady w/ #4/8/12 FAST r :20 after each. 9x 50 aerobic/steady w/ #3/6/9 FAST r :30 after each. 6x 50 Odds: aerobic/steady Evens: FAST. R :40 after each. 150 super easy to cool down.
Run 30 minutes. Easy effort. Flatter route preferred.
NOTES
Total Time: 80 Minutes Swim: 2500m
Up and out the door early for a swim. My legs felt ok commuting to the pool but I know I had a solid effort in the pool because my legs had little juice during the short spin home.
More than the typical congestion this morning when the swim club session squeezed the rest of us into the remaining lanes. I worked it out and and ended up with a whole lane to myself by 0640. With the extra rest build into the later sets of 50m, I was able to take the 45s strong lengths down to 44, 43 and finished the last one with an honest 50m in 42 seconds.
Happy with the effort and focus in the pool.
Missed the run in the afternoon. 😡
SATURDAY APR 2 ⛅️
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Road ride ~ 3:00 on the bike.
Nothing too hilly. Keep it fun. Stay well fueled. Stay well hydrated. Have fun. Generally an easy to steady ride. Never too hard.
Mobility 20 minutes
NOTES
Total Time: ~180 Minutes Ride: ~70 km
Before heading out on the bike, I watched the Oceanside 70.3 race online. Pretty awesome stuff to see Canadians go 1, 2 in the men's pro race. 🇨🇦
I rode with Carina to up to Langford. From there, I pressed start on my activity and headed out to Humpback Road, then linked up with Kangaroo Road via Highway 14. The shoulder is very tight in spots and traffic was heavy on the highway. The back half of Kangaroo was a blast to ride (no cars).
It was Happy Valley Road back to Langford, then up Veterans Memorial Pkwy to Latoria. The last climb was leaving the Lagoon, heading up Ocean Blvd; I was passed quite impressively by 2 riders that where half my age.
When I got home, I noticed that I had extra time on the "officially" recorded activity so I rode Burnside Road for some additional time.
This ride was fun and reflective of my current fitness for terrain and time.