SOCIALLY PROFILED
IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, January 23, 2022
31 weeks out from race day.
WEEKLY GOAL
Put together another week of building base and focus on mobility.
SUMMARY
Total SBR Time: 10 Hours
I feel like I was BUILDING
On one hand, a bump in duration came this week with an extra swim added. I feel like I handled that bit extra well. On the other hand, I didn't get the goal of doing my mobility and supplemental walking in, so...
Good week but not a perfect week.
Highlight sessions both came on the bike with an indoor workout on Wednesday Evening and on/off road route with the new MTB on Saturday Morning
Mostly dry with below seasonal temperatures.
SUNDAY JAN 23 ☁️
Sleep 3 | Fatigue 4 | Stress 2 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 70 minutes. Easy effort. Ideally on a bit of dirt/trail. Flat to rolling terrain. Nothing too hilly. Mobility 28 minutes
NOTES
Total Time: 75 Minutes Run: 12 km (easy)
Upper body is a bit stiff from the MTB ride yesterday; definitely a more full body activity than riding the rollers. The more important ding from that ride being the bruise of my left vastus medialis. Still a bit sore to the touch but there is range of motion. On the run, I just relaxed, jogged easy and didn't push my luck.
I stopped for about 4 minutes in Portage Park to frame up this week's photo. I made a note to myself at 8.5km mark about how comfortable the jog was going. Just past the hour mark, I could feel that left vastus start to complain; I was pointed back toward home.
Mobility was a miss.
MONDAY JAN 24 ☁️
Sleep 4 | Fatigue 5 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Optional: Spin to/from pool.
Swim 2300: 200 easy swim. 4x 50 Paddle-fist r :20. 200 swim w/ focus on catch. 4x 50 Shark-fin r :20. 200 swim w/ focus on rotation and catch. 2x 50 Shark-fin and paddle-fist. R :40. 7x 150 aerobic/steady w/ focus on rotation and catch. R :40 after each. 3x 50 super easy to cool down. Walk 20-30 minutes.
NOTES
Total Time: 60 Minutes Swim: 2300m
Cold ride to the pool this morning. Legs (quads) felt on the tired side, even though I had an ok sleep. I am noticing the bruised left vast less and less.
Pecks and shoulders felt tired once in the pool too (from the mountain biking).
This swim was more of a "see it through" kind of workout in that things never felt relaxed and easy; almost like every length I had a moment where I was checking in with myself to "stay on point".
I even struggled with a leaky goggle on the first few lengths (not normal).
The paddle fist lengths were okay, the shark-fin lengths felt awkward this morning. 
Later in the afternoon (after work), I had an honest to goodness nap.
TUESDAY JAN 25 ⛅️
Sleep 2 | Fatigue 4 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Rollers ~ 20-25 minutes easy spinning to start the day.
Run 50-60 minutes w/ your buddies.
NOTES
Total Time: 76 Minutes Run: 9 km
To compliment my nap yesterday, I slept in this morning. Rollers (easy but steady) before coffee and then off to work.
The Tuesday Run Crew was the same as last week but the route today was hillier; it was up and over Craigflower Hill, then up the hill by the Four Mile Pub and the hills of Helmcken Road.
Things played out similar to last week too; I struggled to keep pace with my buddies over the bulk of the run; more so on the hills both up and down.
Pace and Elevation
As we neared the end, I moved to the front for the last 800m; the pace quickened, I finished with a strong answer to Vincent's attempt close the gap I had opened.
Fun with Friends
WEDNESDAY JAN 26
Sleep 2 | Fatigue 4 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 80 minutes: 15 minutes easy spinning. 6x :30 high cadence, :30 easy. 4 minutes easy. 6x :30 HighER cadence, :30 easy. 4 minutes easy. 6x 4:00 @ 30-45 minute TT effort, 3:00 EASY spin after each. 3 extra minutes easy to cool down.
Mobility 30 minutes
NOTES
Total Time: 80 Minutes
Ride Combo: Road Bike/Rollers
Another good sleep though I can still feel a bit of fatigue in my thighs. My bruised left vast is healing (only slightly sore to the touch, full range of motion).
After a long day at work, I jumped on the rollers and had a focused and productive time on my bike with an extra push nearing the end of the last 4 minute effort.
THURSDAY JAN 27 ☀️
Sleep 5 | Fatigue 5 | Stress 4 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Optional: Spin to/from pool.
Swim 2300: 3 rounds (100 smooth/relaxed free, 100 as 25 scull/25 free w/ focus on body position. Rest as needed after each) 4x 50 kick D 1-4 r :20. From easy to fast. 12x 100 aerobic/steady w/ rotational stronger 25. #1: 25 fast/75 aerobic, #2: 25 aerobic/25 fast/50 aerobic, #3: 50 aerobic/25 fast/25 aerobic, ect. R :35 after each. 300 continuous/easy as 25 odd stroke (back or breast) 50 free to cool down.
Walk 20-30 minutes
NOTES
Total Time: 59 Minutes Swim: 2300m
Not the best night of sleep as I was half awake in anticipation for the early morning swim alarm.
This morning's swim felt like a better workout than Monday; simpler format, more focused.
SWIM WORKOUT
It was a cold (0°C) and foggy ride to the pool this morning. My legs certainly told me about the workout on the rollers last night. I arrived just as the staff unlocked the doors at 0530.
On the ride home, the fog receded past the shoreline to reveal a spectacularly clear sky, with Venus, Mars and a bright quarter moon accenting the dawn colours.
FRIDAY JAN 28 ☀️
Sleep 4 | Fatigue 4 | Stress 5 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Rollers ~ 20-30 minutes easy to start the day.
Run 30 minutes. Nice and easy. Saving some energy for a possible Saturday with a swim and bike.
NOTES
Total Time: 36 Minutes Distance: 6 km
Slept better last night but maybe a bit late getting into bed. It was straight to work this morning too so... The ~20-30 rollers was a miss.
The easy jog at the end of the day was not and I was able to do an easy lap of the Lower Gorge.
I ran into a neighbour early into the activity and I didn't stop my watch; moving time was 36 minutes vs activity time of 41:30.
SATURDAY JAN 29
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 1800: 2 rounds (100 easy free, 2x 50 steady kick. Rest as needed) 4 rounds (50 as 25 fist drill/25 swim w/ strong finish to stroke, 50 as 25 fist drill/25 build to strong, 50 easy. R :20 after each) 700 continuous/aerobic w/ a nice steady rhythm. Rest as needed. 2x 50 super easy to stretch out and cool down.
Ride 2:00. On the MTB. Stay warm. Bring more food than you think. Bring at least 500 calories when you leave the house. Stay hydrated. Even if it's cold and wet!
NOTES
Ride Elevation: ~500m Swim: 1800m
Total Time: 160Minutes
I think Elliot wrote today with the idea of me doing the swim first. 50m length swimming at Crystal Pool started in the afternoon at 1530 (no morning lengths) so...
For today's ride, I headed on up Highland Road, continuing off the pavement to Munn Road before finding my way into the south end of Mount Work Park. That gave me 46 minutes of steady, mostly uphill riding before hitting some single track. In the park, I discovered a couple of "new to me" trails that were in my comfort zone, and some of Second Avenue (fire road) too. I exited the park using Executive West but not before exploring BFF to Kilarney Lake first.
MIXED SURFACE ROUTE
During the ride, I finished a 90g bottle of lemonade and the last of my Maynards stash from last season. Extra water was in my camel back. I felt pretty good on the roads (and trails) leading to home; this was a fun route with a bit of everything.
Later at the pool, I felt the burn in my legs during the kick set but really good otherwise. I paced the 700m evenly and had enough for a comfortable 1:51 final 100m.
Actually, swimming in the afternoon, even after a 2 hour ride worked out as Carina was able to come to the pool with me and we had a whole lane to ourselves.
I took Carina to Eva's for a well earned dinner.