IRONMAN CANADA TRAINING - 2022

Week beginning Sunday, October 24, 2021

44 weeks out from race day.

WEEKLY GOAL

To stay consistent with the training regardless of the turmoil at work.

SUMMARY

Total Time: ~7 Hours

I feel like I was CONSISTENT

Another week in the books. Work was the biggest stressor again this week. I put in 3.5 hours of regular SBR training and added stretching and a nice hike with Carina on Saturday.

SUNDAY OCT 24 🌦

Sleep 4 | Fatigue 3 | Stress 2 | Soreness 4
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PLANNED WORKOUT

Run 40 minutes. Ideally off pavement. A few rollers would be nice.

Stretching 26 minutes: Plenty of rotation.

NOTES

Total Time: 43 Minutes   Distance: 7 km

The same weather system that canceled IRONMAN Sacramento is sitting just off the coast and is bringing high winds to the Island.

Today's route was a lap of Swan Lake; the trail was in good condition; mostly dry and the fallen leaves haven't broken down (yet). By the time I got around the lake, the rain started. With extra time on the clock, I did the remainder of the run in my neighbourhood.

Vasts and adductors are a bit lit up (both legs) likely from the ride yesterday.

MONDAY OCT 25 💨

Sleep 3 | Fatigue 3 | Stress 3 | Soreness 4
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PLANNED WORKOUT

Swim 1800: 6x 50 easy swimming to warm up. Rest as needed. 6x 50 as 25 Fist drill/25 swim w/ catch focus r :20. 6x 100 as 25 relaxed/smooth/25 higher turnover r :30. 500 continuous/steady/aerobic w/ buoy. 2x 50 easy to cool down.

Optional: Easy spin to/from the pool.

NOTES

Total Time: 42 Minutes   Swim: 1800m

I drove to the pool this morning and it was quieter that usual. I guess a storm can do that. I got half of the swim done in a lane all to myself until the swim club showed up at 0615 and squeezed us (the early crew) into 2 lanes. This was a good swim with good focus on posture, position and proprioception.

The WIND STORM eased by the evening.

TUESDAY OCT 26 🌦

Sleep 3 | Fatigue 2 | Stress 5 | Soreness 3
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PLANNED WORKOUT

Run w/your buddies. Keep the effort as easy as you can. Around 8k in total.

Stretching 15 minutes

NOTES

Run Time: 44 Minutes   Avg Pace: 5:53/km

Tough day again at work.

Regardless, I met up with Yauki for our 3rd Tuesday Afternoon run. We had a really nice weather window too!

He was not keen on 8 km and suggested 6 would work better for him. Somehow I coaxed 7.5 km out of him and we walked for 10 minutes afterwards.

An interesting twinge bottom of my right lateral malleolus that went away after 5ish minutes.

WEDNESDAY OCT 27 🌧

Sleep 2 | Fatigue 3 | Stress 5 | Soreness 3
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PLANNED WORKOUT

Ride 50 minutes on the rollers. Generally an easy spin. Include 8x :30 high cadence, :45 easy between each.

Special Weather Statement: HEAVY RAIN

NOTES

Total Time: 35 Minutes

Ground hog day: Solid night of sleep last night and another difficult day at work.

I got to the garage and repaired a flat on my MTB and serviced the front brake. Then I looked at the mess that the WIND STORM did to the yard and set out to clean it up. 2 hours later, I was tired hungry and ready for dinner.

Getting motivated to ride was tough but I (eventually) did get on the rollers and watched the latest GTN video.

THURSDAY OCT 28 🌧

Sleep 2 | Fatigue 2 | Stress 5 | Soreness 3
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PLANNED WORKOUT

Swim 1800: 100 easy free, 100 swim w/ buoy, 100 steady kick, 100 swim w/ buoy, 100 easy free. Rest as needed. 6 rounds (50 gradual build from easy to strong r :30, 150 aerobic/steady r :40) 2x 50 easy to cool down.

Optional: Easy spin to/from the pool

NOTES

Total Time: 43 Minutes   Swim: 1800m

The rain forecast for yesterday started around midnight and was still pouring at 0530; I drove to the pool.

The workout in the water was solid. The 50 lengths of the main set were my best and I was thankful for the 40 second rest after the 150m lengths. Next to no people in the pool this morning; loving the free lane all to myself.

FRIDAY OCT 29 🌤

Sleep - | Fatigue - | Stress - | Soreness -
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PLANNED WORKOUT

Same as last week…
Stretch 55 minutes

NOTES

Total Time: 52 Minutes

Same stretch routine revisited and the same two, "sitting figure four" and "the pigeon" were the positions that challenge me the most though I am making progress with both of them.

SATURDAY OCT 30 ☀️

Sleep 2 | Fatigue 2 | Stress 2 | Soreness 3
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PLANNED WORKOUT

Hike ~ 2-3 hours on your feet.
Mobility 20 minutes

NOTES

Total Time: ~180 Minutes

What a great day for a walk.