SOCIALLY PROFILED
IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, February 6, 2022
29 weeks out from race day.
WEEKLY GOAL
Another week, another opportunity to find a rhythm training above the 10-hour threshold.
SUMMARY
Total Time: +11 Hours
I feel like I was BUILDING BASE
Great week of training. 3 good swims, 2 runs with my neighbours, a bike workout and my biggest ride in the hills so far this year.
SUNDAY FEB 6
Sleep 2 | Fatigue 5 | Stress 3 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run ~ 85 minutes. Easy effort. On dirt/trails for as much of the run as you can. Bring calories. Have fun!
Mobility 26 minutes
NOTES
Total Time: 86 Minutes Run: 13 km
Despite a good sleep last night, I have a niggle in my right ankle; why now? I haven't run since last Tuesday. I worked on it with a compression band and by the afternoon, I forget there was even something there.
I headed out for the run late in the day, with the idea to get the last Sunday run completed with four continuous laps of Swan Lake. Doable but based on the fatigue in my legs, it was going to be a slog.
I had signs of comfort on the third lap and on the last leg of the fourth, I was feeling pretty good.
I noticed that a small blister formed on my right foot (behind the ball of my foot); that has not happened in a long time.
4 LAPS OF SWAN LAKE
MONDAY FEB 7 🌦
Sleep 3 | Fatigue 5 | Stress 3 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2400: 200 easy to warm up. 4 rounds (2x 50 Paddle-fist r :20, 50 Gradual build easy to strong w/ focus on catch r :30) 100 easy/Stretch out as needed. 24x 50 as 1: High turnover ~ 1500 effort, 2: High turnover ~ 1500 effort, 3: EASY. R :20 after each. 200 steady kick. 100 easy swimming to cool down. Optional: Easy spin to/from the pool.
Mobility 27 minutes
NOTES
Total Time: 61 Minutes Swim: 2400m
My right ankle is pretty lit up this morning; it's not happy bearing my full weight.
After a banana, I got kitted up for the forecasted rain that didn't fall. Steady to sweaty push on the 11 minute ride to the pool (Rocky Mountain). I was warmed up before getting into the water.
In the water, I noticed on the first 200m that my lats were tired. I am pretty sure that is a "good thing™".
When the 0615 swim club squeezed everyone into remaining lanes, things got pretty congested. Normally, it doesn't take long for the reduced lanes to shake out into their respective abilities but this morning was different. It was hard to leave on time during the 24x50m set and I had to find a balance between being assertive and understanding that it wasn't that long ago that I was the guy being crawled over.
Keeping it real though, the swim club in the next lane were swimming with one arm at my 1500m effort.
TUESDAY FEB 8 ☁️
Sleep 4 | Fatigue 5 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Rollers ~ 20 minutes. In theory, this would be nice to start the day. Keep it EASY.
Pm: Run w/ buddies. About 9k-11k. Easy to start, a bit of a pickup to finish over the last few K's. 100% ok if the run is entirely easy.
NOTES
Total Time: 92 Minutes Run: 12.1 km @5:37/km
Oddly, my right ankle was not sore this morning but my head was, at least until breakfast.
Just Vincent and me for today's run. By the numbers (pace, cadence, GCT), this was a good run for where I am currently. By feel, this was a great run; my running partner kept me honest for the entire hour plus.
Easy spin on the rollers afterwards. A little fatigue in my calves ←bliss.
WEDNESDAY FEB 9 ☁️
Sleep 2 | Fatigue 5 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Rollers 85 minutes: 20 minutes easy spinning to warm up. 10x :20 high cadence, :40 easy. 5 minutes easy spinning. Then.... 8x 3:00 @ 30-45 minute TT effort, 2:00 easy spin after each. 10 minutes easy spinning to cool down.
Walk ~ 20-30 minutes. Either to start or end the day. Just a walk. Nothing hard.
NOTES
Total Time: 85 Minutes Ride: rollers/road bike
A nice, restful sleep last night. The walk was behind the mower as it is February in Victoria and the grass needed tending to.
I contemplated switching the rollers out for a spin up to Thetis on the MTB but time (daylight) wasn't on my side. Regardless, the workout was ridden to plan and I feel like I got an honest workout completed.
THURSDAY FEB 10 ☁️
Sleep 5 | Fatigue 5 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2300: 100 easy free. 3 rounds (2x 50 Shark-fin r :20, 100 swim w/ focus on rotation r :30) 100, 200, 300, 400, 500 aerobic/steady around 1/2 IM effort or a touch stronger. 100/300/500-Swim, 200/400-w/ buoy. r :50 after each. 2x 50 super easy to stretch out and cool down.
Optional: Easy spin to/from the pool.
Mobility 24 minutes
NOTES
Total Time: 97 Minutes Swim: 2300m
Night sweats woke me up at 0140. Despite that, I felt good in the pool this morning.
Tomorrow's Run Today
Lucky me. Yauki sends a "let's run" text while I was on my weekly with Elliot. I got a green light for 40 minutes and at 1600, shoes were on and I was out the door to meet the Tuesday Night Crew on a Thursday.
Nice and simple out and back on The Goose. I was feeling fatigue in my quads to start but after a mile or so, I fell into a nice groove @5:44/km pace.
I am not sure how my request for an easy 40 minutes got stretched to 8km and a 1 km build from Seaton to the top of the Switch Bridge. First to crest the bridge but I didn't run the downhill.
Having this kind of a day, swimming, biking and a run is what I am thankful for.
FRIDAY FEB 11 ☀️
Sleep 3 | Fatigue 5 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Rollers ~ 20 minutes. Super easy.
Run 30 minutes. Nice and easy running to end the week.
NOTES
Total Time: 0 Minutes
I feel like yesterday was another 90ish minute day this week. I may still be operating on the same runner's high too (or its sunny outside).
SATURDAY FEB 12
Sleep 2 | Fatigue 3 | Stress 3 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
1st: MTB ~ 2:30. Good length of ride. Stay hydrated. Have fun. Keep it somewhat easy/steady (considering the terrain) Bring plenty of calories. At least 500 calories on this ride. More is certainly ok with me!
2nd: Swim 2000: 2 Rounds (100 easy free, 50 steady kick. Rest as needed) 2x 50 Shark-fin r :20. 2x 50 Paddle-fist. R :20. 2x 50 gradual build easy to strong. R :30. 12x 100 aerobic w/ buoy. R :30 after each. No need to push the pace. Just find a sustainable rhythm and relax. 4x 50 as 25 back or breast/25 free to cool down.
NOTES
Total Time: 300 Minutes
Ride Elevation: ~700m Swim: 1900m
Chores and the finishing the pruning work on our fig tree meant a late start to the ride.
What a ride though. I picked a route that proved to add a lot of training stimulus last summer; Thetis Park to Kallie's Connector exiting near the top of Munn Road.
For good measure, I had a pretty clean run on Comfy Wooden Chair before the slog up the fire road to Kallie's Connector; even with the detour, I was on schedule to the start of the connector trail (one hour even). I had another good, mostly clean run on Kallie's Connector.
Rolling down Munn Road (cool to cold), I turned left on Woodridge Place and entered Mount Work Regional Park for a bit more trail exploration.
Fun Trail up to Bottom Feeder, to Cross Over to some fire roads before my standard exit to the park Executive West. All blue trails, all done comfortably (stoked).
I was getting short on time so it was a bee-line home on the shoulder of Interurban Road.
90g bottle and an a banana consumed on the bike and I mixed a second bottle for the pool.
Getting into the pool, I realized that I left my watch (and the programmed workout) at home. No biggie as I was pretty confident that I had the workout memorized and that I could use the clock(s) on the walls. I feel good in the water and really good with the execution of the workout.