IRONMAN CANADA TRAINING - 2022

Week beginning Sunday, October 17, 2021

45 weeks out from race day.

WEEKLY GOAL

Do a better job of time management and get to work.

SUMMARY

Total Time: 7 Hours

I feel like I was CONSISTENT

Although I stuck to the training schedule, work was unusually stressful this week. Compared to a couple months ago, 7 hours seems like a very light load and in the moment, I feel great. Truth is I still feel the effects of these activities the next day. There is stimulus being realized.

SUNDAY OCT 17 🌧

Sleep 2 | Fatigue 4 | Stress 2 | Soreness 4
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Option 1: MTB ~ 60-75 minutes. Easier route.
Option 2: Rollers ~ 60 minutes. Easy effort.

NOTES

Total Time: 60 Minutes   Avg HR: 111 BPM

Despite feeling good on the run yesterday and a great sleep last night, I had stiff legs today.

After finally dismantling the last 3 feet of chimney (one more house chore done), I chose to ride the rollers in the garage and listen to the Seahawks Pre-game Show on the radio.

Time started to drag after 36 minutes and my seat interface began to ache after 39 minutes. At 45 minutes, I took 30 seconds to towel off and relieve the saddle pressure. I could have called it a win at that point but I jumped back on, found a groove and got to the 60 minute mark.

MONDAY OCT 18 🌤

Sleep 3 | Fatigue 3 | Stress 5 | Soreness 4
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Swim 1600: 3 rounds (100 easy free, 100 swim w/ buoy, 100 steady kick. Rest as needed) 500 continuous/steady. Nothing fancy. Just swim with decent form. 3x 50 as 15 meters strong/high turnover/35 meters super easy. Rest as needed. 50 easy to cool down/finish up.

Optional: Short Bike commute. 10 minutes to/from.

NOTES

Total Time: 60 Minutes   Distance: 1600m

Cold, dark and a very thick fog summed up the ride to/from the pool.

Today was my first swim since IRONMAN Italy. I felt good in the water and 1600m was the perfect distance for the day.

The early morning made the rest of the day drag.

TUESDAY OCT 19 ☁️

Sleep 4 | Fatigue 3 | Stress 5 | Soreness 4
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Run 45-50 minutes easy w/ your buddy. Or solo. Just keep the effort easy.
Stretch 13 minutes

NOTES

Total Time: 50 Minutes   Distance: 8.73 km

Last Tuesday, I met up with my Yauki for an "Easy 8K". Today, he introduced me to Vincent, another runner/cyclist from our neighbourhood and the 3 of us headed out for a run. It was my turn to pick the route so I chose to head out to Helmcken Road via the shoreline and then taking the Goose back.

I felt good and the pace slowly picked up each kilometre. The pace was faster than had I gone alone.

Let's see how I feel tomorrow.

PACE CHART

HELMCKEN LOOP

WEDNESDAY OCT 20 ⛅️

Sleep 3 | Fatigue 3 | Stress 5 | Soreness 3
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

Registration confirmed for 2022 Subaru IRONMAN Canada!

PLANNED WORKOUT

Rollers: 50 minutes

NOTES

Total Time: 50 Minutes   Avg HR: 108 BPM

Slept soundly and I am not as stiff as I was expecting to be after the run yesterday.

Rollers before dinner; easy for the first half and a couple jumps in effort near the end.

THURSDAY OCT 21 🌦

Sleep 3 | Fatigue 3 | Stress 5 | Soreness 2
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Swim 1800: 4 rounds (100 easy free w/ focus on catch, 2x 50 Fist drill. Rest as needed) 4x 100 aerobic/steady effort/consistent turnover. R :30. 4x 100 aerobic/steady effort/consistent turnover w/ buoy. R :30. 4x 50 as 25 odd stroke/25 easy free to cool down.

Optional: Short bike commute.

NOTES

Swim Time: 43 Minutes   Distance: 1800m

It was spitting rain on the ride to the pool this morning but I got a green light at Douglas and Finlayson and went 7:56 for the commute to the pool.

I felt good in the water too. I shared the lane with another old guy with triathlon aspirations who was swimming at roughly the same pace as me. No lane congestion which was nice.

FRIDAY OCT 22 🌧

Sleep 5 | Fatigue 3 | Stress 5 | Soreness 3
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Stretch 55 minutes.

NOTES

Total Time: 0 Minutes

Not a very good sleep at all; work has been been uncommonly stressful this week.

The stretch had a common theme where I am tight through the glutes.

SATURDAY OCT 23 ☁️

Sleep 3 | Fatigue 3 | Stress 3 | Soreness 3
^{Rate on an scale 1-7   1=best 7=worst   +5 is a warning}

PLANNED WORKOUT

Option A: MTB ~ 1:10-1:30 outside having fun. Nothing too hard. Option B: Rollers ~ 70 minutes. Easy and steady spinning.

NOTES

Total Time: 74 Minutes   Distance: 30 km

Or Option C: Road Bike outside because the roads were dry and I might not get that given the long range forecast.

I did a counterclockwise loop of the waterfront and felt good. Easy spinning for the most part but I did pin the heart rate on the climb up Sinclair Road near UVic. It was just one effort and it felt good too. It took a bit longer for me to recover but that's ok; it's October.