IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, January 9, 2022
33 weeks out from race day.
WEEKLY GOAL
Looks like a wet week ahead which should melt the last of the snow. The goal is to build on the momentum of the past two weeks.
SUMMARY
Total SBR Time: ~9.25 Hours ✓ Up ~2 hours (again) from last week.
I feel like training was ON POINT
Built on top of the past two weeks and had another good week of training. Winter weight is not coming off according to the bathroom scale but the quick mirror test seems to have a good trend.
SUNDAY JAN 9 ☀️
Sleep 2 | Fatigue 3 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUTS
1st: Run 60 minutes. Easy effort. Whatever is the cleanest/most stable footing you can find. Just try to stay dry and upright.
2nd: Rollers ~ 30 minutes. Easy spinning.
Mobility 23 minutes
NOTES
Total Time: 94 Minutes Run: 10.75 km
Good day all around. Started with a good sleep, then a pancake breakfast before heading out into the sunshine for a easy effort jog to The Songhess; a great hour plus on feet. Then 30 minutes on the rollers for th e wrap-up.
All good in the "hood".
MONDAY JAN 10 🌧
Sleep 4 | Fatigue 3 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUTS
Swim 2200: 4 rounds (100 easy free to warm up. r :30, 50 steady kick r :20) 2x 50 Shark-fin drill. R :20. 5x 100 as 25 fist drill/75 swim w/ strong finish to stroke. R :20. 6x 150 aerobic/steady w/ stronger final 25 (aka: Making sure you're always swimming within yourself, so you can pickup the effort/pace the final 25) r :45. 2x 50 easy to cool down.
PM: Walk 30 minutes
NOTES
Total Time: 77 Minutes Swim: 2200m
Frosty ride to the pool, wet on the way back.
Lanes were a bit more congested this morning but I was able to get the workout in. Some reps had more rest, some had less as I timed myself against the others in the lane. I felt good in the water, hungry on the last 150m rep and not much in the legs for the ride home.
TUESDAY JAN 11
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
AM: Rollers ~ 20 minutes easy.
PM: Run 60 minutes w/ your buddies. Easiest effort they will allow. Have fun.
NOTES
Total Time: 73 Minutes Run: 5.7 mi
Neck was stiff and lumbar on the tender side this morning. I was tempted to ride the rollers a bit longer but stopped at 20 minutes and did some mobility work instead.
I was bothered by a twinge in my right ankle too but at 1545, I was kitted up for a run in the rain.
It was just Yauki and I for a loop of the Songhess via the hill on Lampson Road. I felt really good through to Harbour Road. In typical Tuesday run fashion, the pace crept up the further we went and I felt myself starting to fade at the start of the bike path. Over the Selkirk Trestle, Yauki really wanted to go so I matched his pace and found a groove to finish strong.
We walked the last bit as a cooldown.
WEDNESDAY JAN 12 🌧
Sleep 3 | Fatigue 3 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Walk 20-30 minutes: Mobility 15 minutes
PM: Ride 75 minutes: 15 minutes easy spinning to warm up. 2 rounds (:10, :20, :30, :40, :50 high cadence on 1:00) 5 minutes easy. 6x 3:00 @ 30-45 minute TT effort, 2:00 easy after each. 15 minutes easy spinning to cool down
NOTES
Total Ride Time: 75 Minutes
Woke up and to record all threes; had an ok sleep and I am not as sore from the run yesterday as I was expecting. Walked and listened to a podcast to start the day too.
Focused effort during the 3:00 reps on the bike tonight. My saddle interface was looking I'd stop at the 60 minute mark. I rode through and got the scheduled 75 minutes.
THURSDAY JAN 13 ☁️
Sleep 4 | Fatigue 5 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 2200: 4 rounds (50 easy swim, 50 as 25 backstroke/25 free, 50 as 25 scull/25 swim. Rest as needed after each) 15x 100 aerobic/steady w/ #5/10/15 stronger effort. R :30 after each. 2x 50 EASY to cool down.
Rollers ~ 30 minutes. EASY. Really easy
NOTES
Swim Time: 58 Minutes Swim Distance: 2200m
Night sweats last night; probably from the ride last night. That same ride was felt on the commute to the pool this morning, at least until Blanshard Street.
The pool was busy and there is now (like Mondays) a Thursday morning club occupying half of the pool at 0615. I felt slower today but I was likely on point for the 3 strong 100m reps. The times for those 3 reps are likely to indicate lane congestion but the effort was there.
On the ride home, an owl had a go at my new MTB helmet. That was a first.
FRIDAY JAN 14 ☁️
Sleep 2 | Fatigue 3 | Stress 5 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Mobility 27 minutes.
Run 40 minutes. EASY running
NOTES
Total Time: 0 Minutes
A better sleep last night.
SATURDAY JAN 15
Sleep - | Fatigue - | Stress - | Soreness -
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
MTB ~ 1:35-1:45. Bring snacks. Stay warm. Remember to drink a bit. Have fun. Generally an easy effort on the ride.
OR...
Rollers ~ 80 minutes. Nice and steady. Never too hard.
Walk ~ 30 minutes
NOTES
Total Time: 0 Minutes
—