IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, August 14, 2022
2 weeks out from race day.
Wind it down SAFELY.
Total Time: 12.3 Hours
I feel like I was VERY GRATEFUL
Some lingering heaviness in the legs even as the volume has dropped but that wasn't the whole story.
The last activity of the week, a run on Saturday, had me thinking about this upcoming race, where I am at in life and the many things I have in my life to be thankful for. Most of it centred on my health and work I've put into it over these past months.
This is certainly a nice place to be.
SUNDAY AUG 14 ☀️
Sleep 2 | Fatigue 2 | Stress 2 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
Run 15km. Flat route. Easy effort. Remember to fuel as if you're getting into a long day. Only goal is to cover the distance as comfortably as possible. — Mobility 25 minutes
Total Time: 96 Minutes Run: 16.2 km
Maybe the most important run of the summer. I feel like I nailed it.
Easy effort to the Inner Harbour then out along Dallas Road. The weather was warm and perfect. I had moments when I felt good and moments when I felt fantastic. I packed a 500ml water bottle diluted with some of sludge mix left over from the ride yesterday.
After 15km, I felt good to go and round this activity up to 10 miles. More importantly, when I got home I felt like I had run but not cooked.
TIME IN ZONES
I got back on my bike and briefly thought about riding up to Thetis Lake for an open-water swim but I really wanted to do the scheduled workout as written. I took a chance and rode to the Esquimalt Recreation Centre.
Low and behold, a 25m lane all to myself!
I felt a bit stiff to start but quickly found a groove and got done what I needed to get done.
The balance of riding was a ride on the E&N Rail Trail toward Colwood, looping back home on The Goose. A bit of wind and the XC bike made for a bit of work.
It was warm like night and even with the window open, it took a while to fall asleep.
After a full day at work, I headed up (late) to West Shawnigan Provincial Park (45 min drive) to get my workouts in. The temperature in the Cowichan Valley is almost always a notch warmer and Penticton is expected to be a notch above that.
Getting into my brand new triathlon suit from Jakroo (arrived this afternoon) and then into my full sleeved wetsuit took some time (point to remember for race day).
In the water, the things I noticed immediately:
- The water is far more weedy at this end of the lake (compared to the Mason's Beach area).
- This spot is more exposed to wind chop and there are far more ski boats kicking the waves up too.
- It's been a month since I swam in my full-sleeved wetsuit. It felt foreign for the first ~15 minutes in the water.
I got a groove going in the water a short time into the first 18 minute rep. It took some focus in the waves, paying attention to where I was going and where the boats were. I welcomed the waves as Okanagan Lake is big and is likely to have similar conditions.
I didn't waste much time at the truck, getting out of my swim kit and on to the run.
I saw on the map that there was a connector trail off West Shawnigan Road that would get me to the Cowichan Valley Trail; I found that trail but it wasn't as evident at the map suggested.
The surface of the Cowichan Valley Trail is pretty much the same as the Kettle Valley Rail Trail, the first 10km out and back segment of IRONMAN Canada. Everything was comfortable from a cardio perspective but my ankles were a bit tender this evening. Not much nervy sensation coming from the little toe.
My effort was easy, my pace was slower at 6:10/km and my heart-rate was a bit higher hovering in the low 130s. All expected as the temperature was still quite warm.
I was on the calories the entire run and carried a litre of water in my running vest. I probably could (should) have consumed more water while on the run.
I ran past the trestle and on the way back, I walked down a rough trail to get this week's photo. Once running again, I couldn't afford to stop as the evening bugs were out in full force.
Overall, a solid training late afternoon/evening.
Looking at the workouts after the fact, I went up Observatory Hill (full) twice instead of 3 times and was home from the ride ~20 minutes early. On the run, I was feeling good and went ~10 minutes longer. Probably a wash but I did fuel well.
I felt good on the ride with a good tailwind that pushed me north to the airport and a headwind to work with on the way home. The tri-spoke wheels were pushed around a bit but am left feeling confident running them in the Okanagan. The shifting with the 11x30 and lengthened chain was perfect.
Consistent drip of sugar from the aero bottle put me in a good spot for a run off the bike. The typical bike-path route to Quadra Street and back, feeling great for the full 31 minutes.