SOCIALLY PROFILED
IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, January 16, 2022
32 weeks out from race day.
WEEKLY GOAL
Keep building the cake.
SUMMARY
Total SBR Time: 8 Hours
I feel like I was ADDING TO THE CAKE
I traded a bit of time for a bit of intensity, specifically with the finish to the run on Tuesday. By the end of the week, I did feel a bit of the niggles coming into the picture.
This week had more chaos on the work-front but I was able to absorb it at the expense of some mobility and a walk.
The weather was mostly clear (but below seasonal) too.
SUNDAY JAN 16 🌧
Sleep 2 | Fatigue 3 | Stress 6 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Run 60 minutes. Easy effort. Whatever terrain sounds fun for you.
Mobility 36 minutes
NOTES
Total Time: 60 Minutes Run: 9.3km
The run was easy effort over mixed terrain (mostly road, some hills) and I felt good the entire way.
MONDAY JAN 17 ☁️
Sleep 4 | Fatigue 5 | Stress 5 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Optional: Easy spin to/from the pool. Swim 2300: 3 rounds (100 easy free r :20, 100 as 25 scull/25 swim/25 fist drill/25 swim. r :30) 4 rounds (50 Shark-fin r :20, 100 aerobic w/ focus on rotation from the hips r :30) 5x 200 aerobic/steady Odds: Swim, Evens: w/ buoy. R :45. 2x 50 easy to cool down.
Walk ~ 30 minutes
NOTES
Total Time: 57 Minutes Swim: 2200m
I messed up somewhere and came up 100m short but did get a good workout in. I felt a bit of fatigue throughout the swim.
At 1500, I took 40 minutes to drive to Archie Browning Rec Centre and get my COVID-19 Booster. Work occupied the rest of the day/evening.
TUESDAY JAN 18 ☁️
Sleep 3 | Fatigue 5 | Stress 5 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Rollers ~ 20 minutes nice and easy to start the day.
Run 60 minutes w/ your buddies. Generally an easy effort.
NOTES
Total Time: 50 Minutes Run: 9.0 km
Shoulder is a bit sore from the jab but not as sore as I remember from the shots last summer.
I ran with Yauki and Vince this afternoon, so pace was higher for the bulk of the run. After the hill on Lampson, the group pace was around 5:30/km and I felt like I was working to match the other two.
Like last week, from Harbour Road the pace slowly crept up through to the Selkirk Trestle and from there, the pace built again.
A cyclist commented, "you guys are fast!" as she looked for room to pass the group. Another cyclist up the road was the last person I passed before breaking into a 60m stride to finish at Kelvin Road and an even 9 km for the day.
Kilometre Splits
GARMIN LT ESTIMATE - TRENDING UP
WEDNESDAY JAN 19 🌧
Sleep 2 | Fatigue 3 | Stress 5 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Ride 75 minutes: 20 minutes easy riding to warm up. 12x :30 high cadence, :30 easy. 3 minutes easy spinning. 4x 5:00 @ 30-45 minute TT effort, 3:00 easy after each. 8 minutes easy spinning to finish up. Mobility 17 minutes
NOTES
Total Time: 75 Minutes Ride Type: Rollers
I was expecting to feel more beat up from the run yesterday. I woke up feeling good physically. There is work stress to get through.
I (mistakenly) plugged in an extra 5:00 interval into my bike computer and then while I was riding, was surprised when it the unit beeped and said, "Go one more." I pedalled that extra rep. When I got off the bike and went for a late dinner.
Mobility was missed; it was getting late.
THURSDAY JAN 20 🌧
Sleep 2 | Fatigue 3 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2300: 4 rounds (100 easy swim to warm up r :20, 50 steady kick r :20) 50 as 25 fist/25 swim, 100 as 25 fist/75 swim, 150 as 25 fist/125 swim all w/ focus on your catch r :30 after each. 12x 100 Descend 1-4, 5-8, 9-12 as 1: Easy-relaxed, 2: Form focused and a touch of turnover, 3: 1/2 IM effort/focus, 4: 750 effort. R :30 after each. 4x 50 as 25 odd stroke/25 easy free to cool down.
Walk ~ 30 minutes
NOTES
Total Time: ~53 Minutes Swim: ~2000m
Must have been a good sleep as I was awake before the 0500 alarm and feeling refreshed.
My shoulder felt good enough to go.
I drove to the pool as I needed to be working right after the swim.
I messed up the recording of the workout by pushing off from the wall without starting the watch. Once I got myself back on track, I lost count of the 100m reps when I had to move to a different swim lane (Thursday swim club). Of the 100m set that I completed, I was not challenged physically but it was not easy to say what was 1/2 IM pace vs 750m pace. Kind of like why we don't have 7-speed cassettes on our bikes any longer; more gears the better.
SWIM WORKOUT
Good news in that I was able to get through some of the chaos from the work week today.
FRIDAY JAN 21 ☁️
Sleep 2 | Fatigue 3 | Stress 3 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Rollers ~20 mins EASY to start or end the day.
Run 40 minutes. Nice and easy running. Whatever location is the easiest for you.
NOTES
Total Time: 60 Minutes Run: 7 km (easy)
In bed earlier but up after midnight because I was hungry; ate a couple slices of banana bread that Carina made and fell back asleep.
The short time on the rollers was lighter effort and felt great.
The run later in the afternoon was a forty-plus minute opportunity to tune out work and the week that was; nice easy effort.
SATURDAY JAN 22 ☀️
Sleep 2 | Fatigue 4 | Stress 2 | Soreness 5
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
MTB ~ 1:45 - 2:00. Base miles. Fuel up. Stay hydrated. Stay warm. Have fun.
Walk 20-30 minutes
NOTES
MTB Moving Time: 99 Minutes
Weather was sunny but cool(er). Carina and I pedalled to The Nest for a latte. I pressed start on the ride after that and headed up the hill.
Unlike last Saturday, I decided to veer off the fire road and take on some single track. I hadn't ridden on a proper MTB trial since November and there was some rust. I rode "Comfy Wooden Chair" first (very familiar to me) before making my way to "Electric Avenue" (ridden once last year). This let me explore and ride "Electric Light" back into Thetis Regional Park.
A fun ride but...
I noticed a pretty acute twinge in my left ankle that seemed to go away after an hour.
On Electric Ave, I started to find a groove with the trail but my current fitness was a limiter.
I went over the handlebars, embarrassingly, on a feature that was not (should not be) challenging for me. That left a pretty descent bruise on my left vastus medialis that I felt for the rest of the ride and into the rest of the evening (it is sore).
