IRONMAN CANADA TRAINING - 2022

Week beginning Sunday, March 20, 2022

23 weeks out from race day.

WEEKLY GOAL

To get as much as I can in; company is coming...

SUMMARY

Total Time: 12.5 Hours

I feel like I was...
^{(completed at the end of the week)}

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SUNDAY MAR 20 🌧

Sleep 3 | Fatigue 5 | Stress 4 | Soreness 4
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Run 1:40. Longest run in a while. Keep the effort easy. Ideally on dirt/trail for as much of the run as you can finagle. Fueling and hydration as usual.
Mobility 25 minutes

NOTES

Total Time: 95 Minutes   Run: 15 km

Rain, chores and ants. It was a busy day before lacing up the shoes.

Lots of fatigue in my quads so I just took it easy and stayed on a mostly flat route. I got as comfortable as I could with a pretty steady, 129 BPM and spent time on my feet. I was back to the start with 5 minutes still on the clock but given how I felt, pressed the stop button, and was happy with the time.

Lumbar was stiff but not bothered by the run.

MONDAY MAR 21 🌧

Sleep 4 | Fatigue 4 | Stress 3 | Soreness 4
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Optional: Easy spin to/from the pool. Swim 2600: 2 rounds (150 easy free, 3x 50 as 25 fist/25 strong finish to stroke, 2x 50 gradual build easy to strong. R :20 after each) 3 rounds (5x 100 @ 1500 effort/focus r :20. 2x 50 EASY r :45)

NOTES

Total Time: 60 Minutes   Swim 2600m

Stiff lumbar this morning; I noticed it during the swim but not enough to not swim. On paper, I was expecting a "harder to follow" workout but I got into a groove and got the work in. The 5x100m were particularly good because I stuck to the written effort for every one; slower times on a few were just pushing off the wall late because of lane congestion.

Spent time with a hot tub jet on my back just because it was there. I could feel my left ankle from the run too.

TUESDAY MAR 22 ☁️

Sleep 3 | Fatigue 3 | Stress 5 | Soreness 3
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Rollers/Outside cruise ~ 30 minutes. EASY.

Run w/ buddies. **Slightly shorter than previous weeks.
Option A: 55 minutes, easy running. Followed by 8x :20 strides (NOT sprints) :40 walk after each.
Option B: 65 minutes, easy/controlled/moderate for most of the run, and building effort over the final 5-10 minutes.

NOTES

Total Time: 61 Minutes   Run: 10 km

Slept in today (0730).

Ran with Yauki and Vincent around Portage Inlet this afternoon.

WEDNESDAY MAR 23

Sleep - | Fatigue - | Stress - | Soreness -
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Ride to pool. Swim 2400: 2 rounds (100 easy free, 2x 50 Shark-fin drill r :20) 4 rounds (50 w/ buoy and rotation focus r :20, 50 w/ rotation focus r :20, 50 build easy to strong w/ rotation focus r :30) 6x 200 aerobic/steady w/ buoy. R :30 after each. 4x 50 as 25 backstroke/25 easy free to cool down.

Ride 1:00-1:15 on the way home. Easy effort. Have fun. Stay warm.

NOTES

Total Time: 128 Mins  Swim: 2400m  Ride: 24 km

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THURSDAY MAR 24

Sleep - | Fatigue - | Stress - | Soreness -
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PLANNED WORKOUT

am: Run 45 minutes EASY.
Mobility 15 minutes

NOTES

Total Time: 0 Minutes

Company is in town.

FRIDAY MAR 25

Sleep - | Fatigue - | Stress - | Soreness -
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Optional: Easy ride to/from the pool.
Swim 2400: 3 rounds (50 easy free, 50 as 25 scull/25 free, 50 as 25 fist drill/25 swim, 50 as 25 strong-high turnover/25 smooth-long stroke r :20 after each) 100, 200, 300, 400, 300, 200, 100 all @ 1/2 IM effort/focus. R :45 after each. 4x 50 EASY to cool down.

NOTES

Total Time: 6 Hours  Swim: 2400m  Hike: 10 km

Hike up to and around Jocelyn Hill with family.

SATURDAY MAR 26

Sleep - | Fatigue - | Stress - | Soreness -
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PLANNED WORKOUT

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NOTES

Total Time: 0 Minutes

Family trip up to Duncan.