IRONMAN CANADA TRAINING - 2022

Week beginning Sunday, February 27, 2022

26 weeks out from race day.

WEEKLY GOAL

Training is my escape from the news 🇺🇦

SUMMARY

Total Time: 11 Hours

I feel like I was ADDING ANOTHER LAYER

Despite missing Thursday, this was a another really good week.

Biggest ride of the year so far, a 1000m PR in the pool and most importantly, a general feeling that I am getting fitter.

Work has been productive and I am getting the odd spring chores done in the yard too.

SUNDAY FEB 27 🌦

Sleep 3 | Fatigue 4 | Stress 3 | Soreness 4
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PLANNED WORKOUT

Run 90 minutes. Easy effort. Ideally on dirt. Stay well fueled. This is your chance to run easy at YOUR easy effort. Take advantage. No rushing on this run.
Mobility 28 minutes

NOTES

Total Time: 95 Minutes   Run: 15 km @6:18/km

Company's coming. Spent a good part of the day tidying up the house and once it was done, headed out for the run. To bad because it was sunny in the morning and starting to rain while out on the trail. Today called for dirt so I stuck primarily on the Colquitz River Trail. I felt heavy (because I am heavy these days).

On the positive, there was a lot of Z2 time.

Right ankle and TN joint was sore before bed.

MONDAY FEB 28 🌧

Sleep 6 | Fatigue 5 | Stress 4 | Soreness 4
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PLANNED WORKOUT

Optional spin to/from the pool.
Swim 2400: 4 rounds (100 easy free w/ focus on catch r :20, 50 Paddle-fist drill r :20) 4 rounds (50 Shark-fin drill r :20, 50 controlled swim w/ focus on rotation r :20, 50 stronger swim w/ focus on rotation r :30) 100 EASY. 5x 200 aerobic/steady w/ consistent rotation and consistent turnover. R :45. 2x 50 EASY to cool down

NOTES

Total Time: 60 Minutes   Swim: 2400m

One glass of wine with dinner last night an I feel hung over this morning. I drove to the pool. In the water, I faired no better than my head was feeling and the swim, especially before the 5x200m set, was a slog. I had thoughts of calling it early but stuck with it and completed the workout.

TUESDAY MAR 1 ☀️

Sleep 4 | Fatigue 4 | Stress 3 | Soreness 3
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PLANNED WORKOUT

Rollers ~ 30 minutes EASY.

Run 65-75 minutes w/ your friends. Easy effort as long/far as they will allow. Final quarter to a third of the run will be a bit quicker. Still all good with me. Maybe bring a gel/similar on this run to stay well fueled​

NOTES

Total Time: 103 Minutes   Run: 12.5 km (hilly)

Finally a spring like day. Yauki, Vince and I set off for our regular Tuesday afternoon run. We started slow on a route that eventually included Craigflower, Admirals and Lampson hills. Steady effort across the entire route and finished feeling strong.

I cooled down on the rollers after I got home.

A bit of a sore throat; should I worry?

WEDNESDAY MAR 2 🌧

Sleep 5 | Fatigue 5 | Stress 3 | Soreness 3
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PLANNED WORKOUT

Optional spin to/from the pool.
Swim 2300: Strong= High focus, steady kick, focused catch, still very much sustainable. Maybe about 500-750 effort..... **This is a repeat session from two weeks ago, except the pace range is 500-750 vs. 750~1000 pace. Based on your notes. Aka: Swim fast, swim w/ focus, but do NOT do full sprints. You should always have another 50 at the same pace in the body, if you really needed to.

300 easy swimming. 4x 50 steady kick. Rest as needed. 4x 100 as 25 Fist drill/25 strong finish to stroke. R :30. 6x 50 Strong/high turnover. R :20. 50 EASY r :30. 5x 50 Strong/high turnover. R :20. 50 EASY r :30. 4x 50 Strong/high turnover. R :20. 50 EASY r :30. 3x 50 Strong/high turnover. R :20. 50 EASY r :30. 2x 50 Strong/high turnover. R :20. 50 EASY r :30. 50 STRONG/High turnover. R :20..... 2x 50 EASY to cool down.

NOTES

Total Time: 80 Minutes   Swim: 2300m

Pedalled my MTB to and from the pool this morning; 8ºC and drizzle. It is nice that it is daylight for the leg home.

In the pool, I had tired lats and triceps to start, and on cue, after 300m, I was into the workout. Robert Johnson was at the pool this morning. He made a turn at the wall while I was resting after finishing my 3x50 set; I wasn't thinking about the next 50m being EASY, I pushed off to see where I was with a really good swimmer 5m ahead of me. All things considered, I am doing okay.

That mental lapse did put me off schedule for the written workout, turning 3x50 + 50 + 2x50 into 6x50; that was felt on the final lengths. Overall, a good swim this morning.

THURSDAY MAR 3 🌦

Sleep 3 | Fatigue 5 | Stress 3 | Soreness 3
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PLANNED WORKOUT

Ride 90 minutes:
Option A: Road bike ~ 90 minutes, outside. Have fun.
Option B: (more likely looking at the forecast) Trainer/rollers 90 minutes: 25 minutes easy spinning to warm up. 2 rounds (:10, :20, :30, :40, :50 high cadence on 1:00. 5 minutes easy after each round) 6x 4 minutes @ 30-45 minute TT effort, 2 minutes easy spinning after each. 9 minutes easy spinning to cool down.
Mobility 26 minutes

NOTES

Total Time: 0 Minutes Today was a miss.

Thought I'd get a weather window for an afternoon ride but showers rolled in. It did clear up closer to dinner time and by that time, I was resigned to riding the rollers. I did get a good amount of our plum tree pruned before dinner; after dinner, I was tired and just went to bed.

FRIDAY MAR 4 ⛅️

Sleep 4 | Fatigue 4 | Stress 3 | Soreness 4
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PLANNED WORKOUT

Optional spin to/from the pool.
Swim 2000: 2 rounds (100 easy free, 100 as 25 backstroke/25 free, 100 w/ 4x sighting per 50, 100 steady kick. R :25 after each) 1000 continuous/steady w/ a nice sustainable rhythm. 4x 50 EASY to cool down/stretch out

NOTES

Total Time: 90 Minutes   Swim: 2000m

Apart from recording the activity in 2 parts, the swim was done accordingly. I noticed my left lumbar being tight during the kickboard lengths. There was lane congestion during the 1000m but I picked my way through the lanes.

SATURDAY MAR 5 ☀️

Sleep 2 | Fatigue 3 | Stress 2 | Soreness 5
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PLANNED WORKOUT

Ride 3:00 on MTB ~ Goose or Great trail. Lots of steady riding. Never all that hard, but always pedaling. Stay well fueled. Stay well hydrated.

NOTES

Moving Time: 184 Minutes   Total Ascent: 954m

The Great Trail from the Old Island Highway Interchange to the top of the Golden Heights and back. Solid workout. This route can not be ridden with "never all that hard" as a workout attribute. Wolf Hill looked to be 800m averaging 17% on the hardest part. There was a haymaker of a hill on the way back that I almost broke a tooth while gritting my way over its crest.

Lots of rolling downhill on the trip back

Great sleep last night but my left lumbar/glute is still tight and a bit sore.