SOCIALLY PROFILED
IRONMAN CANADA TRAINING - 2022
Week beginning Sunday, January 2, 2022
34 weeks out from race day.
WEEKLY GOAL
Build off of last week while starting the first work week of 2022.
SUMMARY
Total SBR Time: 7.5 Hours
✓ Up 2 hours from last week.
I feel like I was ADAPTIVE re: weather/work
First week back at work and it didn't encroach on training that much. Snow was more of a factor to my training schedule this week. With the key workouts that I did get in, I think I was able to find the right amount of intensity appropriate for the first week of January.
Lumbar was stiff for the most part but never precarious. My overall energy was good this week too.
SUNDAY JAN 2 ☁️
Sleep 2 | Fatigue 2 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Ride: Lower back exercises/Breathing.
Rollers 70 minutes: 20 minutes easy spinning. 10x :20 high cadence (very controlled), :40 easy. 10 minutes normal spinning. 10x :20 highER cadence, :40 easy. 20 minutes easy spinning to finish up.
Walk 50-70 minutes. | Mobility 55 minutes
NOTES
Total Time: 70 Minutes
I did not walk for the hour today (headache in the morning). I do feel surprisingly good (hamstring/piriformis) after the run yesterday.
RPM Chart
MONDAY JAN 3 🌧
Sleep 2 | Fatigue 1 | Stress 1 | Soreness 2
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Swim 1900: 200 easy free. 4 rounds (50 Shark-fin drill r :20, 50 swim w/ extra rotation r :20, 50 build from easy to strong w/ rotation focus. R :20, 50 easy. R :30) 8x 100 aerobic/steady swim. R :30. 2x 50 easy to cool down.
NOTES
Total Time: 37 Minutes
Up early and drove to the pool this morning. The workout was altered slightly as the kick board would not line up with four 50m lengths per set. The realignment gave me a 10x100m set and I had fun with that, even pushing myself to make it a descending effort for the back half.
TUESDAY JAN 4 🌦
Sleep 2 | Fatigue 1 | Stress 2 | Soreness 4
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Ride: Lower back exercises/Breathing.
Rollers ~ 20 minutes.
Run 50-60 minutes easy w/ your buddies. Keep the effort as easy as they will let you run!
NOTES
Total Time: 66 Minutes Run: 5.2 mi
Lumbar was on the tighter side this morning. Regardless, I was on the rollers before coffee.
With a weather window closing, Yauki and I decided to run at noon. Out and back on the Goose with a strong finish to the run. 
WEDNESDAY JAN 5 🌨
Sleep 1 | Fatigue 2 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Walk 30 minutes. Nice and short.
Rollers 60 minutes: 20 minutes easy spinning. 1, 2, 3, 4, 5 minutes of moderately strong riding.....something you could hold for 30-45 minutes. aka: You should never be trying too hard! 3 minutes easy spinning between each. 13 minutes easy spinning to cool down.
NOTES
Total Ride Time: 60 Minutes
No morning walk but a glorious sleep-in.
After a decent day at work, I hopped on the rollers. I think I did my best with the strong efforts; certainly they were felt more in my legs than in my lungs and I did step it up a bit on the last minute of the 5th effort.
After dinner, I shovelled 3" of wet snow off the driveway and sidewalks (~40 minutes).
THURSDAY JAN 6 🌨
Sleep 2 | Fatigue 2 | Stress 4 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Optional: Ride to/from the pool. Avoid ice!
Swim 1900: 2 rounds (50 easy free, 50 as 25 fist drill/25 swim, 50 fist drill, 50 gradually build easy to strong. R :20 after each) 50, 100, 150, 200 w/ buoy/aerobic/steady. R :30 after each. 2x 50 easy as 25 odd stroke/25 free. Rest as needed. 8x 100 D 1-4, 5-8 as 1: Relaxed/long stroke, 2: Form focused/particularly on a strong catch, 3: Around 1/2 IM effort/focus, 3: A touch stronger than 1/2 IM effort. R :30. 2x 50 easy swimming to cool down.
Mobility 20 minutes
NOTES
Total Time: 0 Minutes
Huge dump of wet snow last night after I had cleared the snow before bed. By the time I was done digging out, I would have already been coming back home to start my work day.
Best part of today was talking to my coach; formal SBR training was a miss.
FRIDAY JAN 7 🌤
Sleep 2 | Fatigue 2 | Stress 3 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Pre-Ride: Lower back exercises/Breathing.
Rollers ~ 20 minutes. Just enough to say you pedaled.
Whenever: Run 30 minutes easy. Get out the door and on your feet.
NOTES
Total Time: 77 Minutes Swim: 1900m
To do yesterday's scheduled swim, I needed the 4x4 to get to the pool this morning. The 8x100m set was completed with descending times, from 1:57 to 1:48, in near one second increments.
The swim was a great start to the day and like Monday, I felt like this was productive workout.
After work, I jogged easy on the Goose as it was the only consistent path clear of slush and ice. 
Before bed, I found and worked on a hot spot (tender) on my left soleus, lateral side near the top of the fibula. Typically when I have tenderness in either soleus, it is medial below the calf. My guess is there was some extra tension while on some of the slippery sections of the today's run.
SATURDAY JAN 8
Sleep 4 | Fatigue 2 | Stress 2 | Soreness 3
Rate on an scale 1-7 1=best 7=worst +5 is a warning
PLANNED WORKOUT
Rollers (because it is going to be a mess on the roads/trails) 80 minutes:
30 minutes easy spinning.
20x :25 high cadence, :35 easy. (Trying to keep a nice steady rhythm through the whole set).
30 minutes easy spinning.
Mobility 26 minutes.
Optional Walk 20-60 minutes
NOTES
Total Time: 80 Minutes
Not the best sleep as I woke with a stiff neck. Lumber is tight too.
Ischium (both of them) are sore after 80 minutes on the rollers; otherwise a good workout.
No walk and an informal stretch during an evening w/Netflix to end the day.