SOCIALLY PROFILED
IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, February 13, 2022
28 weeks out from race day.
WEEKLY GOAL
Put together another big week
SUMMARY
Total Time: Just shy of 10 Hours
I feel like I was ADDING ANOTHER LAYER
Fatigue wast felt on the run Tuesday and again on Friday but every other day this week was above average; mini peaks and valleys. No big niggles but there was some tightness in my left lumbar that I continue to tend to and a stiff neck flared up later in the week.
First road ride of the year and another solid day on the XC bike to wrap up the week.
Temperatures were below seasonal though I was able to stay dry.
SUNDAY FEB 13 ☀️
Sleep 4 | Fatigue 5 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 80 minutes. Ideally on dirt, but the Lochside is perfectly ok too. Keep the effort easy.
Mobility 25 minutes.
NOTES
Total Time: 81 Minutes Run: 13.4 km
Easy pace but after yesterday, easy is all I had today. 80g lemonade with 10g of pectin (500ml water) and no GI issues, though I could taste some tartness from the pectin.
Mostly followed the Colquitz River Trail for an out and back section, then a loop of Cuthbert Homes Park. That route is ~90% packed gravel. Weather was really nice too.
MONDAY FEB 14 ❤️
Sleep 5 | Fatigue 5 | Stress 5 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2500: 4 rounds (50 easy free, 50 Fist drill, 50 gradual build from easy to strong. R :20 after each) 4x 100 Gradual descend 1-4 from easy to 1500 effort. R :30 after each. 2 rounds (50, 100, 150, 200, 250 steady free w/ focus on a consistent turnover. R :30 after each rep) 2x 50 easy to cool down and stretch out.
Mobility 20 minutes
NOTES
Total Time: 60 Minutes Swim: 2600m
The swim felt like "putting in the time" more so than "this is fun", at least until the second round of the main set. I pushed through to the end and was happy that I did; my mind was focused on the swim start to finish.
I drove to and from the pool to save time and had a solid nap after work too.
TUESDAY FEB 15 ☀️
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 10-12k. Generally an "easy to steady" effort for the first 3/4ths of the run. And the pace can pick up a bit over the final quarter of the run.
Rollers ~ 20 minutes. Short and easy spin.
NOTES
Total Time: 84 Minutes Run: 10.9 km
I saw that Victor Campenaerts just put out a mobility video and before heading out for the run, I did a number of his exercises.
This afternoon felt like a real struggle to match Yauki and Vince's pace for the outbound leg toward the Hospital Hill.
There were a couple of times where they made a point to wait for me. The last time they waited, they did so without knowing that the sugar in my bottle was kicking in.
The gap they gave me at 40 minutes, was my tempo effort for the week. It took them about 9 minutes to make up the time I had put into them. 
They still wanted to go hard over the Switch Bridge to end the run because it is a "Strava Segment". I indulged with a hard push up to the centre of the bridge and jogged the downhill portion.
Rollers, spinning comfortably for just over 20 minutes before dinner.
WEDNESDAY FEB 16 ☀️
Sleep 2 | Fatigue 5 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 85 minutes: 20 minutes easy spinning to warm up. 10x :20 high cadence, :40 easy spinning. 5 minutes easy spinning. 5x 5 minutes @ 30-45 minute TT effort, 3 minutes easy spinning after each. 10 minutes easy spinning to cool down. Walk ~ 20-30 minutes
NOTES
Total Time: 70 Minutes Ride: 29.7km @25.7kph
Good sleep last night and a bit more of the Campenaerts mobility routine to start the day.
For reference, I rode the very same Waterfront Clockwise route 55 weeks ago with identical weather/same time of the day. Today I was home 12 minutes sooner. Last year, I was pretty smoked near the end of a 3-week training streak. Today, I was feeling stronger than expected on my first outside road ride, in forever.
THURSDAY FEB 17 ⛅️
Sleep 4 | Fatigue 4 | Stress 4 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2300: Strong= High focus, steady kick, focused catch, still very much sustainable. Maybe about 750-1000 meter effort. 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.
Mobility 30 minutes
NOTES
Total Time: 60 Minutes
I rode my road bike to the pool and even catching a three lights, I was minutes faster than on my XC bike.
Good effort in the pool this morning though there was a bit of lane congestion to deal with.
Strong / 750-1000m effort is a bit of a hard one to assess. Going by my best times for those distances, that would be ~1:56/100m, or just simply easy effort.
Today, the low 1:40s/100m for the Strong 50m lengths seemed appropriate.
I spent time on my massage chair working out knots in my back and neck; it has been a long time since I have done that and it was very much needed.
FRIDAY FEB 18 ☀️
Sleep 6 | Fatigue 4 | Stress 3 | Soreness 6
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 35 minutes easy. Nice and easy.
Rollers ~ 20 minutes. Easy spinning.
NOTES
Total Time: 50 Minutes
Rinse, repeat; woke with a headache just like last Friday. Neck is still stiff and might be a factor. This sucks. I broke down and 2 Advil in the morning so I'd have some comfort during the day.
After work, I headed out for the run; I felt heavy and went slow, really slow. It was on to the rollers as soon as I got home for another easy effort.
TODAY'S THEME:
Minimum effective dose.
SATURDAY FEB 19 🌧
Sleep 4 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
1st: Swim 2150: 4 rounds (100 easy free, 50 paddle-fist drill, 50 steady kick. Rest by feel after each) 5 rounds (50 gradual build from easy to strong r :20, 50 strong r :20, 50 EASY r :20) 5x 100 steady/smooth w/ buoy. R :30 after each. 4x 25 easy to cool down.
2nd: Ride 2:30 on MTB. Keep it fun. Keep it relatively fun. Bring plenty of hydration and calories.
NOTES
Total Moving Time: 141 Minutes Elevation: 727m
Was awake to go for a swim at 0500; no desire to get up so I rolled over and went back to sleep.
The dilemma. Monday is a holiday. Do I swim today or push it to tomorrow and balance out the days between swims.
Tomorrow won because I'd then get access to the 50m pool in the morning.
The ride however was a go and I went off toward Thetis Lake on my new mountain bike. I have a loose gauge on fitness that I call "Time to Dirt". It is the start of the ride to the time I get to the gate at the end of Westoby Road. Last summer, on my old XC bike, I'd make it to the gate in ~28 minutes. So far, I have yet to crack 31 minutes on the new bike. 
That is not the whole story as I have another time check on this route too; that being total time from the start of the ride to the end of the first single track run. A good ride on the old XC bike had me to that second time check in ~40 minutes; on the new bike today, I was ~37 minutes to the end of Comfy Wooden Chair.
Today I rode Electric Light to ride Electric Ave, west to east (first time). From there I took the fire road up and up to Kalie's Connector but instead of popping out at Munn Road, I doubled back on Frank's Trail (new to me).
This was a fun ride and I could feel the stimulus in my legs on the pedal home.