SOCIALLY PROFILED
IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, March 13, 2022
24 weeks out from race day.
WEEKLY GOAL
Good week to manage some stress, absorb some training.
SUMMARY
Total Time: 11.5 Hours
I feel like I was BUILDING
Lots of good this week despite my lumbar having some stiffness off and on throughout the week. Up to 7500m in the pool, holding steady with 29km of running and a Saturday group ride make up the highlights.
Not the warmest of springs; the cherry blossoms are just starting to show this week.
SUNDAY MAR 13 ⛅️
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 80 minutes. Easy effort. Similar terrain to last week. (A few hills, and off pavement for much of it)
Mobility 20 minutes
NOTES
Total Time: 80 Minutes Run: 12.6 km
A bit restless last night and my lumbar is stiff(er) than usual; time on the TT Bike yesterday perhaps?
Started the run with my neighbour Rick and his wife before turning off the Goose for the dirt path north through Panama Flats and a bit more. That easier, initial pace just seemed to get locked into even after I said goodbye to them.
I felt okay after the run (not taxed) and my back was fine too.
MONDAY MAR 14 𝛑
Sleep 4 | Fatigue 3 | Stress 4 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2500: 2 rounds (100 easy free, 100 as 25 backstroke/25 free, 100 steady kick r :20 after each) 16x 50 as 3: Aerobic/Steady, 1: Fast/Strong r :20 after each. Rest 1:00. 12x 50 as 2: Aerobic/Steady, 1: Fast/Strong r :20 after each. Rest 1:00. 8x 50 Odds: Aerobic/Steady, Evens: Fast/Strong r :20. 100 cool down.
NOTES
Total Time: 70 Minutes Swim: 2800m
I goofed up a bit plugging the swim workout into Garmin Connect last night and ended up with an extra round of the warm-up (for an extra 300m). Regardless, I got myself on track for the 50s and plugged away at completing those. Lane congestion was not as bad as last Monday
I spent a bit of time in the hot tub with a jet on my lumbar; the stiffness has moved higher; maybe the first ride on the TT bike?
TUESDAY MAR 15 🌧
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Rollers ~ 30 minutes. Easy spinning.
Run w/ buddies.
Option A: 60 minutes, easy running. Followed by 8x :20 strides (NOT sprints) :40 walk after each.
Option B: 70 minutes, easy/controlled/moderate for most of the run, and building effort over the final 5-10 minutes.
NOTES
Total Time: 61 Minutes Run: 10km (w/strides)
Bit of a miserable afternoon for a run but the Tuesday Afternoon Crew was ready to go. I presented the strides option and they were keen to try it out. We went up and over Lampson, then along the Songhess Walkway before finishing with the strides on the Goose; last one up to the top of the Switch Bridge.
WEDNESDAY MAR 16 ⛅️
Sleep 4 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride to pool. Easy Swim 2500: 4 rounds (50 easy to warm up, 50 w/ 4x sighting, 50 Shark-fin r :20 after each) 6x 150 aerobic w/ rotational strong 50. 1: 100 aerobic/50 strong, 2: 50 aerobic/50 strong/50 aerobic, 3: 50 strong/100 aerobic. R :40 after each. 2x 50 EASY. 750 aerobic/steady w/ a nice continuous turnover. 3x 50 EASY to cool down. Ride the long way home ~ 50-60 minutes of easy spinning.
NOTES
Total Time: 90 Minutes Swim: 2500m
Productive time in the pool though I was ~30 slower than my PR for the 750m. In my head, I thought I was closer, but today's effort was focused and aerobic with a strong but comfortable last 50m.
During the long spin home, I bumped into Jason Ball and had a nice visit.
THURSDAY MAR 17 🌧
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Trainer 80 minutes: 20 minutes easy riding to warm up. 5 rounds (:30 high cadence, :30 easy, :20 highER cadence, :40 easy, :10 HighEST cadence, :50 easy) 5 minutes easy. 6x 4 minutes @ 30-45 minute TT effort, 1 minute EASY spinning after each. 10 minutes easy riding to cool down.
Mobility 20 minutes
NOTES
Time: 80 Mins Ride: Rollers/Road Bike
Big puddle on and under the bike tonight. It is time to move the rollers out of the suite and back into the garage.
For some odd reason, the front derailleur would not shift into the big ring so I did the 4 minute efforts with a high(er) cadence. I still feel like I got good work done.
FRIDAY MAR 18 ☁️
Sleep 3 | Fatigue 4 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Optional: Spin to/from the pool.
Swim 2200: 3 rounds (50 easy swim, 50 w/ 4x sighting, 50 fist drill, 50 gradually build easy to strong. R :20 after each) 5x 300 aerobic/steady swimming w/ consistent turnover and a consistent kick. R 1:00 after each. 2x 50 EASY to cool down.
Run 35 minutes EASY
NOTES
Total: 105 Minutes Swim: 2200m Run: 5km
I was up at 0303 this morning; felt rested but that was way too early for a weekday. Rode to and from the pool on the road bike and felt the workout from last night.
In the pool it was a lot of focused time. Lane congestion was a bit of an issue during the 300m reps but was handled.
Before the 100m cooldown, I got to chat briefly with Batuhan (he was just starting his workout) about his upcoming trip to St. George. That break was long enough of a recovery that I finished the last 100m with maybe the best 100m that I've swam to date. 1:43 that felt connected and effortless, at the end of a 2100m workout. I am pretty stoked.
The run after work had me jog down to Carina's office where she pedalled beside me on the way home. It's a great way for us to talk after a long work week.
SATURDAY MAR 19 🌤
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 2:30-3:00, easy riding. On the road bike. With a nice steady group. Coffee/fuel stop around half way.
Goals: Time in the saddle, fun, stay warm, hydrate, road bike
NOTES
Total Time: 165 Minutes Ride(s): 66 km
Good sleep and a good breakfast.
First group ride in a long time and I didn't really know what to expect. It seemed to be less formal than I thought. There were a couple people that were around my fitness level and that should have been enough but Victoria will be Victoria.
We stopped for a long bit to wait for people at Emily Carr and Royal Oak before heading up Amblewood Drive. Not ever riding up this hill, I kept the effort measured.
A stop at Matticks Farm for the entire group to come together again. The next stop was going to be the Marigold Café with the faster riders going as far as Tulista Park before doubling back to the coffee house. This is where things went differently.
There was a guy that took a flyer up the road ahead of the group, I gave chase and caught him on Hunt Road. I asked him how he was feeling and he said, "great" and I figured he'd sit on my wheel for a bit. By Martindale, I looked back and he was caught by a couple of other riders, maybe 300m back. I figured if I turn things down a bit, that group of 3 would reel me in and I could have company for the rest of the leg north.
They never closed the gap and I rolled up to Tulista and back to the café solo. Regardless, I was feeling good.
On the trip back to town, I did get some social time with Jon and Pierre; that was great. By UVic, the wind out of the west was comically unfunny, so I turned for home; I was done.
UP TO SYDNEY
