IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, January 30, 2022
30 weeks out from race day.
WEEKLY GOAL
I am doing okay when I record another week like last week and the week before last. I am winning when I get the mobility and extras done too!
SUMMARY
Total Time: ~9.5 Hours
I feel like I was HANGING ON
The key workouts of the week happened but...
The miss on Friday was the a tell and I missed on the goal of getting the extras done (again) this week.
It's not all bad as the swims are going well and the indoor/outdoor riding is productive too.
ELEVEN WEEK CHECK-IN
Below is a rough idea, expressed in distance recorded, of how training has trended the since the end of November.
The goal is to get comfortable with the current volume as Daylight Savings is just around the corner.
SUNDAY JAN 30 🌧
Sleep 5 | Fatigue 5 | Stress 4 | 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 at least half of the run. *Bring some calories. And a bit of water too.
Mobility 30 minutes
NOTES
Total Time: 75 Minutes Distance: 12 km
Not the best sleep and my lumber is tight this morning. Actually I am feeling a bit smoked from the ride and swim yesterday.
Heavy rain when I headed out the door. I had intended to complete 4 laps of Swan Lake to check off the box for "dirt/trail". Portions of the trail were very sloppy/slick because of wet decomposing leaves. Today was easy effort and even easier on those slippery sections.
The rain stopped, some blue sky appeared as if something good was about to happen...
Midway through the third lap, I ran into my dear friend Lincoln and his family who were also out enjoying the trail. We haven't seen each other in many years and I had zero hesitation to stop my watch and take the moment to catch up. Seeing him, Caren and their children really made my day.
Once I got going again, I ran to the south end of the trail before hoping on the bike path back home. This was more like 2 short runs and overall, I was 10 minutes short on the scheduled run time. I was feeling pretty knackered and probably got enough stimulation for the weekend.
Swan Lake Laps
MONDAY JAN 31 🌤
Sleep 4 | Fatigue 5 | Stress 4 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 1850: 200 easy free. 100 as 25 backstroke/25 free. 4x 100 w/ buoy. Very gradual descend 1-4, from easy to 1/2 IM effort on #4. R 20 after each. 2x 150 as 25 high turnover/25 relaxed turnover. R :45. 15x 50 Odds: Strong/high turnover, Evens: Easy. R :20 after each. 100 super easy to cool down. Optional Spin to/from the pool.
Walk 20-30 minutes to stretch the legs.
NOTES
Total Time: 45 Minutes Swim: 1900m
It was tired triceps during the warmup lengths this morning but eventually, I settled into getting some work done. I had lane congestion to deal with during the 15x50m set and was starting to fade at the end. Added an extra 50m on the cooldown; seemed like a better idea than walking back from the far end.
TUESDAY FEB 1 ☀️
Sleep 4 | Fatigue 4 | Stress 4 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Rollers ~ 20-30 minutes.
Pm: Run w/ buddies. About 9k. Easy to start....a bit of a pickup to finish over the last few K's.
NOTES
Total Time: 97 Minutes Run: 11.6 km
I worked late last night and was back at it early this morning. Thus the morning rollers became an excuse to spin the legs after the run. It was on the rollers and a bit wobbly to start too.
Vincent wanted to go a bit further than last week so our route was over Lampson all the way to Saxe Point. I wasn't comfortable until around 6km but then I found a bit of a groove. It could have been the sugar from the lemonade that I packed with me (50g in 500ml). Last ~250m was a strong, uphill finish (~40 second kick not really contested this week).
WEDNESDAY FEB 2 🌧
Sleep 2 | Fatigue 4 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 85 minutes: 15 minutes easy spin. 10x :30 high cadence, :30 easy. 5 minutes easy spinning. 5x :30 HighER cadence, :30 easy. 5 minutes easy. 7x 3:30 @ 30-45 minute TT effort, 1:30 EASY after each. 10 minutes easy spinning to cool down.
Mobility 27 minutes
NOTES
Total Time: 85 Minutes Ride: road bike/rollers
Restful sleep last night; right ankle (anterior) and pelvis are stiff (expected after yesterday).
RIDE BPM CHART
THURSDAY FEB 3
Sleep 3 | Fatigue 4 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2200: 200 easy free. 4 rounds (50 Paddle-fist, 50 as 25 fist/25 strong finish to stroke, 50 build easy to strong. R :20) 12x 100 aerobic/steady turnover. R :20 after each. 4x 50 as 25 backstroke/25 easy free to cool down. Optional Spin to/from the pool.
Mobility
NOTES
Total Time: 80 Minutes Swim: 2200m
Looking at the numbers, the 12 x 100m set, I felt like I was swimming stronger than the 1:55/100 average. I was able to reproduce those times over 12 reps where maybe in the past, those times might have been sustainable for only half of those reps.
Regardless, I had a good swim this morning with little lane congestion.
FRIDAY FEB 4
Sleep 4 | Fatigue 4 | Stress 4 | Soreness 6
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Rollers ~ 20 minutes easy. Run 30 minutes EASY.
Nothing too hard. Saturdays are taking some serious time, so we don't want extra Friday stress.
NOTES
Total Time: 0 Minutes
Two plates of spaghetti and a bit of dessert wasn't enough as I woke with a throbbing headache that stuck around all day.
I stayed away from the ibuprofen, listened to my body and made the call to rest for tomorrow.
SATURDAY FEB 5 ☁️
Sleep 2 | Fatigue 2 | Stress 2 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2000: 3 rounds (100 easy free, 2x 50 swim w/ buoy. Rest as needed. Warming up) 9x 50 Gradual descend 1-3, 4-6, 7-9 as 1: Form focused, 2: 1/2 IM focus/effort, 3: Spring distance effort/focus. R :20 after each. 50 super easy. 4x 200 aerobic/steady w/ consistent turnover AND buoy. R :40 after each. 2x 50 easy to cool down.
MTB ~ 2:00-2:15. Have fun. Single track is 100% ok, but probably no more than 50% of the ride should be single track. If you want to repeat last weeks ride, that would be good with me. General effort is easy/controlled.
NOTES
Total Time: 160 Minutes Swim: 2000m
Rested or at least I didn't feel like I was bringing a week of fatigue into the day.
THE BIKE RIDE
I started the ride in the opposite direction of last Saturday but instead of riding up Goward Road, I rode up Viaduct Avenue West to get to the fire roads. This gave me about an hour of steady pressure on the pedals before taking on any single track.
I found a new (to me) trail called Lighthouse Extension though I did get myself turned around in the forest. I lost a bit of pedal time while getting my bearing today.
SATURDAY'S ROUTE
Single track made up < %5 of the distance and maybe 15% of the moving time.
Comfy Wooden Chair ●
Lighthouse Connecter (first ride) ●
Lighthouse Extension (first ride)⬥
For calories I had packed a concentrated bottle of lemonade.
8°C was just about the limit for the Gabba on the road (great in the forest).
CRYSTAL POOL
In the pool, I felt good right from the first length. There were more people using the facility this afternoon but nothing that effected me getting some focused work in. The hardest part was getting the 50m length times to agree with the prescribed effort. I'm working on that.